A health tip by Camy Butler, Pediatric Dietitian with Sutter’s Pediatric Healthy Lifestyles Program.

What your children eat today will affect them for years to come.  A diet filled with fast food and sweets does not provide a child’s body what it needs to develop during these critical years, and it may even do long-term damage. 

Start the New Year with a nutrition makeover

• Add extra fiber to your child’s diet by serving whole wheat bread, whole wheat pasta and brown rice.  Hint: Try mixing with half regular pasta or rice to get started.
• Limit fruit juice to 4 ounces per day, offer calorie free beverages instead.  Drinking water is a good habit to start early.
• Sit down and eat at least one meal with your child each day.  Practice eating slowly together, enjoying each bite and stopping when satisfied.
• Children over 2 year old should drink 1% or non-fat milk
• Keep foods like sweets and chips out of the house and everyone will be less tempted to eat them.
• Be a good role model by eating healthy foods yourself. Your children watch and learn from you.
• Substitute whole wheat flour for white flour when baking.
• Limit fast food intake, or make healthier choices when eating out.
• Let your child take an active role in meal planning by cooking with you, picking out fruit at the grocery store, or planting a vegetable garden together.

Healthy Snack Ideas

• Apple slices with cinnamon
• Pretzels
• String cheese
• Frozen grapes
• Whole wheat bagel with jam
• Graham crackers with peanut or almond butter
• Dried fruit
• Fresh fruit
• Carrot and celery sticks with low-fat dip
• Low-fat yogurt
• Granola bars made with oats and nuts
• Cottage cheese with fruit

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