IN THIS ISSUE:
30 Ways you can Promote a Positive Nutrition Culture
FOR KIDS ONLY: Wintertime Food & Fitness (free download)
RECIPE: Cranberry Rice Pilaf
NEWS IN BRIEF:
School Foods Tool Kit
Vitamin D recommendations for breastfed infants
Recommended Site: CNRC at Baylor College of Medicine

30 Ways you can Promote a Positive Nutrition Culture

In the newly released edition of How to Teach Nutrition to Kids, I begin the book with the following quote:

“As parents and educators, it is our job to create a new culture for health, one where we model good eating and fitness habits, provide healthful shared meals and set limits on foods with little nutritional value.”

Making fundamental changes in our nutrition and health culture is no easy task. Many American children are faced with easy access to large portions of food and beverages, an endless array of electronic entertainment choices and a mass media that bombards us with the message of over-consumption.

But by taking small, positive steps, we can all make a difference. The following list offers 30 simple steps you can take to make a difference in your child's health and nutrition. Some center on your personal, family culture while others are more school/community based.

1. Strive to eat meals together.
2. Show your child how much you enjoy nutritious foods and fun, physical activity.
3. Say “no” to super-sized portions when eating out.
4. Avoid telling your child to “take one more bite” or “clean your plate.”
5. Be the sports parent who speaks up about the nutritional quality of “treats” served after games and practice. Offer to put together a list of nutritious snack and beverage choices.
6. Ask your school if they can adjust the schedule to offer recess before lunch. Kids eat better when they are not rushed.
7. When the issue of fundraising comes up, ask the group to brainstorm alternative non-food activities and sales.
8. Ask your school to adopt a nutrition policy that promotes a healthy school environment. The policy should cover several issues, including the school meal program, the use of candy as a reward in the classroom, after-school and student store food sales, etc.
9. Limit access to sweetened beverages at home. Promote water as the beverage of choice when thirsty.
10. Plant a vegetable garden at home or at school.
11. Ask your neighborhood school to buy locally grown food whenever possible.
12. Teach your child about agriculture by visiting local farms and farmer's markets. Stock up on locally grown produce as often as possible.
13. For short errands, walk or bike with your child.
14. Limit total “electronic time” (video games, computer, TV, etc) to a maximum of 2 hours daily.
15. Devise a healthy snack list with your child. Post on the refrigerator.
16. Teach your child to cook.
17. Assign children a “kids rule” night where they are in charge of menu planning, cooking and clean-up.
18. Involve your child at the supermarket by giving him a list of foods to find. Add a few unusual foods to the list each time (for example, avocado, kale, risotto or farmer's cheese).
19. Make sure your child starts every school day with a nutritious breakfast. A balanced breakfast should include foods from at least three of the five food groups.
20. Encourage your child to play outside whenever feasible. Play with her whenever you can!
21. On the weekend, live life instead of watching it on TV. Find a new place to hike, bike or run.
22. Find an indoor swim center that you can use all year long.
23. Discuss food advertising with your child.
24. Write letters to the advertisers that inundate children's programming with low-nutrition food and beverages ads.
25. Teach your child how to read and understand the information on food labels.
26. Challenge your child to create his own recipe.
27. Volunteer with your child at the local food bank or soup kitchen.
28. Sponsor a “nutrition drive,” emphasizing the donation of nutritious foods. Encourage the donation of non-perishable lean protein items, fruits and vegetables.
29. Study a different culture (or even your own) and learn more about their lifestyle and eating habits. Interview an older relative or visit the library or bookstore for authentic ethnic recipes and then prepare some new dishes together.
30. Enjoy eating a variety of foods! Celebrate the abundance of available food choices.

FOR KIDS ONLY: Wintertime Food & Fitness
(free download)

When the thermometer says “brrrrrr,” it's time to get moving. This fun activity sheet for kids features a double puzzle and a healthful cookie recipe.

Click here to download this free activity sheet.

RECIPE: Cranberry Rice Pilaf

This is a great dish to serve during the holidays and kids enjoy it too. High in fiber, nutrition and taste!

2 cups vegetable broth
½ cup water
½ cup brown rice, uncooked
½ cup wild rice, uncooked
½ cup chopped onion
½ cup chopped celery
½ cup chopped apple (best to use a tart variety such as Granny Smith)
1 tablespoon margarine
¾ teaspoon dried sage
¼ teaspoon pepper
½ cup sweetened dried cranberries (e.g. Craisins)
salt to taste (optional)

Bring broth and water to boil; add brown and wild rice. Bring to a boil, reduce heat, cover and simmer 40-50 minutes or until rice is tender and liquid is absorbed.

Saute' onion, celery and apple in margarine; add sage and pepper. Mix with prepared rice and dried cranberries; mix well. Place in 2 quart covered baking dish and bake 20 minutes at 350 degrees or until thoroughly heated.

NEWS IN BRIEF

School Foods Tool Kit
The Center for Science in the Public Interest (CSPI) has developed a new School Foods Tool Kit to help parents, health professionals, community groups, teachers and school administrators to improve the nutritional quality of the meals, snacks and drinks available to students. The Kit includes model policies, fact sheets, advice about how to influence school decision makers and build support for change and sample letters, flyers and other model materials. The kit is available on line (for no charge) at http://www.cspinet.org/schoolfoods.

Vitamin D recommendations for breastfed infants
Since exclusively breastfed infants are at a higher risk of developing rickets, the American Academy of Pediatrics (AAP) recommends that infants receive vitamin D supplementation to ensure an intake of 200 IU per day. Supplementation should begin within the first 2 months of life, most likely in the form of vitamin D containing infant multivitamin drops. (Ask your pediatrician or health care provider regarding specific recommendations. Do not use a supplement designed for older children or adults).

According to the AAP, the children's typical source of Vitamin D is the ultraviolet light in sunshine, but due to the risk of skin cancer, they don't recommend children spend more time in the sun.

Most infant formulas have sufficient Vitamin D and infants who consume 500 ml per day will reach the recommended daily allowance. Infants who consume less than 500 ml of formula or vitamin-D-fortified milk, as well as children and adolescents who don't get regular sunlight, should take Vitamin D supplements (as part of a multivitamin supplement).

REFERENCE: Gartner, LM, Greer, FR, and Section on Breastfeeding and Committee on Nutrition: Prevention of rickets and vitamin D deficiency: New guidelines for vitamin D intake. Pediatrics, 111:908-910, (April), 2003.

Go to http://pediatrics.aappublications.org/cgi/content/full/111/4/908 to read the abstract, summary and recommendations.

RECOMMENDED SITE: Children's Nutrition Research Center at Baylor College of Medicine
http://www.bcm.tmc.edu/cnrc
Not only does this USDA research facility conduct relevant, cutting edge research on children, pregnancy and breastfeeding, it also hosts a wealth of practical consumer information and tools. The site offers a children's BMI calculator, energy needs calculator and a host of practical nutrition tips for families.

The information contained in this newsletter is not intended as a substitute for medical and/or nutrition advice. See your physician and/or registered dietitian for individual health and/or dietary concerns.

©2003, by Connie Evers, All Rights Reserved. There is a modest reprint fee for reproducing the material in this newsletter in either print or electronic publications. Please send an email to reprint@nutritionforkids.com for details and rates.

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