This edition by

Anne Jackson et al

New illustrations by

Stephanie Coville

First edition by Anne Jackson, Susie Ralph and Donna Stoness.

The original booklet was funded by the Ministry of Training, Colleges and Universities and the National Literacy Secretariat.

© Kingston Literacy 2004

This edition has been redesigned and printed for the project Building Family Literacy and Essential Skills. This project was funded by the Government of Canada’s Office of Literacy and Essential Skills.

Cover design and general layout by The Right Type, Steve Knowles.

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Introduction

In this book, we will talk about healthy food and how to help your children have a healthy diet.

Good food provides the energy you and your children need to think, learn and grow.

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C H A P T E R O N E

What is in Food?

Everything you eat is made up of many nutrients. These are the good things that keep your body going. Vitamins, minerals, protein, fats, carbohydrates, fibre and water are all important. Each one does its own job.

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Part One: Vitamins and Minerals

VItamIns

Vitamins are the workers that help other nutrients do their job. There are many different vitamins, and they are all named after letters of the alphabet. All of these vitamins are important to you.

Vitamin A

® Helps your skin to be healthy® Helps your night vision® Helps your immune system

Sources: Carrots, spinach, broccoli, garlic, liver, pumpkin

Vitamin B

There are lots of B vitamins, each with a different job.® Helps your nervous system® Helps your digestion® Helps your circulation and blood

Sources: Eggs, cereals and grains, peas, peanut butter, nuts and seeds

Vitamin C® Helps your immune system® Helps your body repair itself® Helps your blood

Sources: Oranges, orange juice, red peppers, strawberries, potatoes with skins, broccoliC

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Vitamin D® Helps your bones stay healthy® Helps your teeth stay strong® Helps your body absorb calcium

Sources: Sunshine, eggs, fish, milk products, oatmeal

Vitamin E® Helps your immune system® Helps your heart® Helps your blood

Sources: Vegetable oil, leafy green vegetables, peanut butter, milk, eggs

Vitamin F® Helps your cholesterol level® Helps your immune system® Helps your skin

Sources: Salmon, tuna, vegetable oils, olives, sunflower seeds

Vitamin K® Helps your blood to clot® Helps your body absorb calcium® Helps in childbirth

Sources: Leafy green vegetables, broccoli, oatmeal, egg yolks, cauliflower

Vitamin P® Helps your immune system® Helps your veins® Helps your blood

Sources: Oranges, grapefruit, grapes, lemons, cherries, prunes

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mInerals

Minerals are nutrients that plants take from soil and pass on to you.

Calcium® Helps your bones stay healthy® Helps your teeth stay strong® Helps your blood

Sources: Milk, cheese, yogurt, leafy green vegetables, salmon

Magnesium® Helps your heart® Helps your energy level® Helps your body

Sources: Grains, cereals, leafy green vegetables, beans

Iron® Helps your blood® Helps your concentration® Helps your immune system

Sources: Beef, pork, liver, turkey, beans, leafy green vegetables

Zinc® Helps your immune system® Helps your body fight colds® Helps your energy level

Sources: Pork, liver, eggs, mushrooms, beans, fish

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There are many other important minerals that your body needs. They are potassium, copper, selenium, iodine and sodium.

Mineral Facts

Part Two: Protein, Carbohydrates and Fats

Protein, carbohydrates and fats give you the energy to fuel just about everything your body does, from breathing to thinking to walking.

Protein® Helps your body grow® Helps your body repair itself® Helps your body build muscle

Sources: Meat, eggs, fish, cheese, beans

Carbohydrates® Help your energy level® Help your blood sugar level® Help your internal organs work

Sources: Bread, cereal, grains, pasta, fruits, energy bars

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Fats® Help your energy level® Help your body use vitamins® Help your body stay warm

Sources: Olive oil, butter, pork, vegetable oil, milk products

There are different foods that give you carbohydrates. Some are better for you than others. You get quick energy from sugar and other sweet things but the energy does not last very long. The energy you get from bread, cereal and pasta is better for you because it lasts longer.

Carb Facts

Fat Facts ✲ It is important for children under five years old to have fat

in their diet. They should drink homogenized milk.

✲ There are different foods that give you fats. Some are better for you than others. Fat from animal sources, like bacon and processed cheese, should be eaten less often. Fats from plants and nuts, like olive oil and corn oil, are better for you.

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Part Three: Fibre and Water

Fibre and water do not provide you with nutrients or calories. You do, however, need lots of fibre and water.

Fibre® Helps your body to be regular® Helps your cholesterol level® Helps your body fight cancer

Sources: Apples, broccoli, celery, bran, beans

Fibre Facts ✲ Fibre comes from plants only.

✲ Fibre is not digested by the body.

✲ Fibre is not absorbed by the body.

Water® Helps your body stay alive® Helps your internal organs stay lubricated and

cleansed® Helps your body maintain a constant temperature

Sources: Pure water, juices, fruits, vegetables

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✲ The body is made up of about 70% water.

✲ You should drink 6– 8 glasses of water a day.

✲ It is best to drink water at room temperature.

✲ You should drink even more water when you are sick.

Water Facts

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C H A P T E R T W O

Canada’s Food Guide to Healthy Eating

Canada’s Food Guide says that you should, “Enjoy a variety of foods from each food group every day.”

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Grain Products

Sources: Breads (especially whole wheat), bagels, pitas, buns, hot and cold cereal, pasta, rice

D.R.A. (Daily Recommended Amount) for people four and over:

4–7 servings per day

For people over four:

One Serving = 1 slice of bread

= ½ cup of rice or pasta

= ¾ cup of cereal

= ½ bagel or pita or bun

✲ You should choose whole grain and enriched products more often.

Grain Facts

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Vegetables and Fruit

Sources: Fresh fruit and vegetables Frozen fruit and vegetables Canned fruit and vegetables Fruit and vegetable juices

D.R.A. for people four and over:

5–10 servings per day

For people over four:

One Serving = 1 medium-size fruit

= 1 medium-size vegetable

= ½ cup juice

= 1 cup salad

= ½ cup cooked or canned fruit or vegetable

✲ You should choose dark green and orange vegetables and orange fruit more often.

Vegetable and Fruit Facts

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Milk Products

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Sources: Milk, cheese, yogurt

D.R.A. for people four and over:

•Children 4–9 years. . . . . . 2–3 servings per day

•Youth 10–16 years . . . . . . 3–4 servings per day

•Adults. . . . . . . . . . . . . . . . 2–3 servings per day

•Pregnant and nursing women

. . . . . . . . . . . . . . . . . . . . . . 3–4 servings per day

For people over four:

One Serving = 1 cup milk

= ¾ cup yogurt

= 50 grams (1½ oz.) cheese

✲ You should choose lower fat products more often.

Milk Product Facts

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Meat and Alternatives

Sources: Chicken, ham, beef, pork, fish, eggs, beans, nuts, tofu, peas, lentils, peanut butter

D.R.A. for people four and over:

1–3 servings per day

For people over four:

One Serving = 75 grams (2½ oz.) of meat, poultry or fish (roughly the size of a deck of cards)

= ¹/³ – ²/³ can of salmon or tuna

= 2 eggs

= 125–250 mL beans (½–1 cup)

= 150 grams tofu (¾ cup)

= 30 mL peanut butter (2 tablespoons)

✲ You should choose leaner meats, poultry and fish as well as dried peas, beans and lentils more often.

Meat and Alternative Facts

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How much should a toddler eat?

✲ A child under 24 months should be given a variety of foods from each of the four food groups in Canada’s Food Guide

✲ It is not important how many servings from each group are offered at this age but it is helpful to know how much food makes up one serving.

✲ Toddler’s tummies are small and they like to eat small amounts often. Try to plan for three meals a day and two healthy snacks.

✲ Meals should have food from at least 3 food groups. Snacks should have food from 2 food groups.

Your hands can be very useful in estimating appropriate portions. When planning a meal, use the following portions sizes as a guide.

FRUITS/GRAINS & STARCHES VEGETABLES MEAT &

ALTERNATIVES FATS

Choose an amount the size of your fist for each of Grains & Starches, and Fruit.

Choose as much as you can hold in both hands.

Choose an amount up to the size of the palm of your hand and the thickness of your little finger.

Limit fat to an amount the size of the tip of your thumb.

MILK & ALTERNATIVES: Drink up to 250 ml (8 oz.) of low fat milk with a meal.

Handy Portion Guide

12–24 Months

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Toddler: 12–24 Months

Food Group Suggested serving sizes

Vegetables and Fruit

Every Day:

® Give at least one green vegetable (broccoli, green beans, spinach)

¼–½ medium vegetable or fruit

® Give one orange vegetable or fruit (sweet potato, carrots)

15–60 mL (1– 4 tablespoons) vegetables or fruit raw (grated or chopped) or cooked

® Or an orange fruit (peaches, melon) 30 – 60 ml (2 tablespoons – ¼ cup or 1–2 oz) of 100% juice

Grain Products

Every Day:

® Give whole grain products every day ¼ – ½ slice of bread

⅛– ¼ bagel, pita or tortilla

5–15 grams of cold cereal

30–100 mL (2 tablespoons – ½ cup) cooked cereal

15–60 mL (1–4 tablespoons) cooked pasta, rice, bulgur wheat or couscous

Milk and Alternatives

Every Day:

® Offer 500 mL (2 cups or 16 oz) of milk each day

60–125 mL (¼–½ cup or 2–4 oz) homogenized milk (3.25% M.F.)

15–25 grams (½–1 oz) cheese

30–100 grams (2 tbsp–½ cup) yogurt

Meat and Alternatives

Every Day:

® Give beans, lentils and tofu often® Offer fish at least two times a week

10–35 grams (1–4 tbsp or ¼–1¼ oz) cooked fish, poultry or lean meat

5–15 mL (1 teaspoon – 1 tablespoon) peanut butter or other nut butters

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How much should a toddler eat?

✲ Try to make food with little or no added sugar and salt.

✲ Serve food that is more natural. Processed foods such as hot dogs, bologna and sweet cereal contain more sodium and less fibre.

✲ Make food good to look at and taste. Use different colours, tastes and textures. Examples: chopped, grated, soft and hard.

✲ Children of this age need 500 mL (2 cups) of milk every day with meals. Give water to drink in between meals

2–3 Years

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Toddler: 2–3 Years

Food Group Suggested serving sizes

Vegetables and Fruit

Every Day: ❹ servings

® Give at least one green vegetable (broccoli, green beans, spinach) 1 medium vegetable or fruit

® Give one orange vegetable or fruit (sweet potato, carrots)

125 mL (½ cup) fresh, frozen or canned vegetables or fruit or 100% fruit juice

® Or an orange fruit (peaches, melon) 250 mL (1 cup) leafy raw vegetables

Grain Products

Every Day: ❸ servings

® Give whole grain products every day 1 slice of bread

½ bagel, pita or tortilla

30 grams of cold cereal

175 grams (¾ cup) cooked cereal

125 mL (½ cup) cooked pasta, rice, bulgur wheat or couscous

Milk and Alternatives

Every Day: ❷ servings

® Offer 500 mL (2 cups) of milk each day This can be breast milk, fortified soy beverage or the milk that the rest of your family drinks

250 mL (1cup ) milk (no need for 3.5% milk at this age)

50 grams (1½ oz) cheese

175 grams (¾ cup) yogurt

Meat and Alternatives

Every Day: ❶ serving

® Give beans, lentils and tofu often® Offer fish at least two times a week

2 eggs

75 grams (2½ oz) cooked fish, shellfish, poultry or lean meat

30 mL (2 tablespoons) peanut butter or other nut butters

175 mL (¾ cup) cooked and canned beans, lentils, chickpeas, hummus or tofu

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Canada’s Guidelines for Healthy Eating

Enjoy a variety of foods

Eating a variety of foods will provide you with a balance of nutrients. Try to include different foods in your diet by choosing a new food or a new recipe each week.

Emphasize cereals, breads, other grain products, vegetables and fruits

Ensure that these foods are part of each and every meal to increase your daily intake. Having fruit juices instead of soft drinks or vegetable-based dishes more often than meat-based dishes are examples of how to do this.

Choose lower fat dairy products, leaner meats and foods prepared with little or no fat

Many lower fat food products are available in grocery stores and in restaurants so that healthy choices can be easy ones.

Achieve and maintain a healthy body weight by enjoying regular physical activity and healthy eating

The best forms of physical activity are the ones you enjoy doing the most!

Limit salt, alcohol and caffeine

The less salt, alcohol and caffeine you have on a daily basis, the better.

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C H A P T E R T H R E E

Feeding Your Child

Children know best how much they need, but adults must help them to eat enough healthy foods to give them energy and to keep them fit.

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Children and Food

Children are curious about their world and like to touch, see, hear, smell and taste.

Children try to be independent and may show it by choosing whether to eat or not. A parent’s main job is to serve nutritious food. Try not to create a power struggle at dinner time. Food should not be used as a reward or a weapon.

Children like security. Usually this means a regular routine and meals or snacks served around the same time and place each day from their own plate or bowl.

Children are only able to focus on one thing for a short time. Once they have had enough to eat, they soon lose interest.

Children like to copy other people. If you like to eat healthy foods, let them see you eating them with enjoyment.

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Children and New Foods

Try new foods in small amounts.

Try new foods when children are with other children as they like to copy each other.

Try new foods by eating the same food yourself. Show them you enjoy it.

Try to be patient. Remember, every child has likes and dislikes, just like us.

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Children and You

Be sure to:

Eat before you are too hungry.

Make time to eat well. Do not rush meals and snacks.

Set regular meal and snack times.

Offer child-sized portions.

Let your child have a spoon too, even if you are doing the feeding. They will soon learn to feed themselves.

Make eating a family time. It helps to eat at the same table. Meals can be enjoyed by the whole family, talking about their day instead of watching television or playing at the same time as eating.

Try not to put pressure on your child to eat.

Ask a friend sometimes to share a meal or snack.

Be aware that appetites vary:® If a child is in a growth spurt or playing outside, they may

want to eat more.® If a child is too tired or overexcited, they may want to eat less.

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Children and Food Facts

The amount of food a child needs will depend upon their age, size, growth rate, appetite and how active they are.

Children’s stomachs are small and so they do not need as much food to fill them up. This means that they will be hungry for their main meals as long as you do not give them snacks too close to meal times.

When children come home from school, they are usually hungry. If it is too soon for your family’s suppertime, offer a healthy snack or let the children eat supper sooner.

Try not to make candy a reward for being good. A hug is much better for your child.

We all eat some foods just because we like the taste and not because they are good for us.

Many things have changed over the years, but when it comes to feeding children, the key to success is still moderation.

A child-sized serving is about one-half of the full amount of food in each food group. Serving sizes will vary, but expect a toddler to eat small amounts often.

Food should:

Look good Taste good

Be healthy Feel good

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Vitamin Pills for Children

Vitamin pills are often given to children, but it is important to understand how much and when to give them. A picky eater may need extra vitamins to make up for the lack of vitamins in their diet. Ask the advice of a doctor before giving your child vitamin pills.

The best help for your child’s good health is a balanced diet and exercise.

Vitamin pills may be needed to keep your child’s immune system strong.

Vitamins and herbs can have bad side effects. Too much may harm a child.

Do not give your child iron pills unless they have been prescribed by their doctor.

Usually children’s vitamin pills are balanced, so you do not need to give separate vitamins as well.

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C H A P T E R F O u R

Sample Menu

“You don’t have to cook fancy or complicated masterpieces — just good food from fresh ingredients.”

— Julia Child

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Sample Child’s Menu

Breakfast: ® Egg (any style)® Whole wheat bread (one slice)® Glass of orange juice

Morning Snack: ® Banana (small)

Lunch: ® Glass of milk® Cheese and lettuce sandwich® Apple

Afternoon Snack: ® Carrot sticks® Energy bar

Supper: ® Chicken® Pasta® Peas® Salad (green)® Yogurt and strawberries or grapes

Evening Snack: ® Cereal, milk