CHOC Community Education - Healthy Eating

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Healthy Eating

Ages 0 - 2 years

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	Breast Milk Is Best It is nature’s perfect “first” food, supplying all of the important nutrients your baby needs during the first year of life. Let your baby decide when to eat and how much.

	Smart Choices • If breastfeeding is not possible, iron-fortified infant formula is the only acceptable alternative. • Wait until your baby is 4 to 6 months old before introducing solid food. • You may switch to cow’s milk after your baby’s first birthday. • After that first birthday, it’s time to lose the bottle and transition your baby to using a cup.

	Healthy Activities • Programs such as Mommy & Me and Gymboree are fun for your baby — and for you! • Set aside time for your toddler to run around and play every day.

	Planning For Success • As your child becomes more independent, he will probably want to feed himself. Go ahead and let him explore his food. Be patient with spills or messes, and keep a sense of humor handy at all times.

Ages 3- 5 years

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	Limit the Juice! Although it sounds healthy, fruit juice is mostly sugar and packs a lot of empty calories. Limit your child’s intake to only 4 ounces of juice per day. And remember, never put a child down for a nap or bedtime with a bottle of juice.

	Smart Choices • Make it a family affair — switch the entire family to low-fat milk. • Let your child decide how much to eat. One portion equals the size of the palm of your child’s hand. • Disband the clean your plate club! Serve smaller portions and let your child ask for more. • Offer choices. You decide what to serve at mealtime. Let your children decide what to have for snacks — from among the healthy snacks you have purchased for them, of course.

	Healthy Activities • Enroll your child in organized sports or classes, such as ballet, soccer or martial arts. • Do active things together as a family — walk, bike ride, play in the park or swim.

	Planning For Success • Provide healthychoices at mealtimes, then let your child decide what to eat and how much of it. Keep mealtimes pleasant and peaceful! • When making changes, keep them simple and incorporate them into your daily routine.

Ages 6 - 10 years

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	Choose Fiber-Rich Cereals Fiber is important for growing young bodies. Check the nutrition panel located on the side of the box to make sure the cereal you’ve selected has at least 2 g of fiber per serving.

	Smart Choices • Use the “one-bite” rule when encouraging your child to try healthy new foods. • Keep the healthy foods your child likes within easy reach. • Provide breakfast everyday, even if you are on the run. • Mealtime is family time, so keep it pleasant with conversation and sharing. Avoid using this time for scolding.

	Healthy Activities • Check out inexpensive programs provided by your local YMCA, and Boys and Girls Clubs. • Balance every hour of screen time with one hour of active play!

	Planning For Success • Start small and build on success. Pick one small change your family can make together, like eliminating soda. After mastering that, make another small change, like watching portion size. • Set a good example by not constantly dieting or showing too much concern about your own weight. Instead, focus on the health benefits of eating well and being physically active.

Ages 10+ years

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	Break-The-Fast! Insist on breakfast every morning, no matter how busy your kids are. Good choices include cereal, non-fat milk, yogurt, fruit or toast.

	Smart Choices • Check with your child’s school to make sure healthy choices are provided for snacks and lunch. If not, pack your own nutritious snacks and lunches for your adolescent. • Provide a variety of healthy foods for snack time. • When you must eat out, think of “fast-food fuel.” Choose from the healthier side of the menu, such as pizza topped with vegetables, salads or grilled chicken selections. • Only serve soda during special occasions, and choose varieties without sugar or caffeine.

	Healthy Activities • Being a parent doesn’t mean you have to stop participating in the activities you love! Set a good example and stay active! • Be physically active 60 minutes a day. • Select television programs that build interest in other activities.

	Planning For Success • Encourage a healthy body image and accept your children for who they are. • If you’re trying to help your child lose weight, focus less on dieting and more on educating yourself on preparing delicious healthy meals.

Our Mission: To Nurture, Advance and Protect the Health and Well-Being of Children