Key messages new food guidelines- Increase fruits, vegetables and switch to fat-free or low fat dairy

We shared information and practical tips for the first key message of the new USDA  dietary guidelines earlier this week. Today, let's take a look at the second key message that the USDA wants families to focus on:

Key Message #2:  Foods to Increase

• 'Make half your plate fruits and vegetables
• Switch to fat-free or low fat (1%) milk

Concept:

Most children do not get the recommended amount of nutrients (vitamins and minerals) their body needs.

• Vegetables  - green leafy vegetables and orange vegetables
• Fruits - not fruit juice that has lots of sugar but fresh fruit
• Calcium and vitamin D without the added fat (milk can be high in fat if you drink whole milk - even 2% fat) that comes from low fat milk.  There are other foods high in calcium and vitamin D but milk just happens to be fortified to supply both (and you need both vitamin D and calcium because they work together)
• Dietary fiber which comes from 100% whole grains, fruits, vegetables and legumes
• Also decrease your fat intake by eating more fish and seafood instead of meat.

How this message is important to your child:

Kids may be getting enough calories which give them energy to function throughout the day, but they need more than just calories.

• Kids need nutrient dense foods or in other words, foods that are high in vitamins and minerals.  These vitamins and minerals are the key to building a very strong immune system that fights disease
• A healthy brain that is ready to learn and retain knowledge and all the vital other organs that are in the process of developing
• Fiber helps keep the heart system healthy and the digestion system clean
• All these nutrients help to prevent cancer, heart disease, diabetes just to name a few

We all want our kids to be healthy but sometimes in our busy lives, we forget that one of the most important elements to raising a healthy child is healthy foods.  Foods that don't come in a box but are fresh and foods that we cook at home.

Strategies

Increasing fiber ideas

• Plan your meals ahead to include at least half of your grains are 100% whole grains.
• Give your child plenty of water.
• Cut back on refined foods.
• Encourage your child to use the Nutrition Facts label to find out how much fiber is in each serving of food. A good rule of thumb to remember is if the food has 5 grams or more per serving it is considered high in fiber.
• Be a positive role model; children learn many of their behaviors by watching what older siblings and grown-ups do. The next time the fresh vegetables are passed to you, take a serving and say, “I love fresh vegetables!” Soon your child will be eating it and saying they love it too.

Increasing fruits and veggies tips

✰Start by talking with the kids about fruits and vegetables and why they are important for everyone in the family. ✰Have a few positive conversations about healthy eating and what kinds of foods that includes during mealtime. ✰You can even show them the food pyramid and how the green and red bands represent the fruit and vegetable food group. ✰You can have the family sign an agreement to add more fruits and vegetables into their daily meals. ✰Then keeping it fun and positive, have a colorful tracking chart on the refrigerator that the children can color in as they have a fruit or vegetable throughout the day ✰Have the kids list some of the fruits and vegetables they do like ✰Create your shopping list by food groups so the children can easily see the fruits and vegetables on the list ✰Have the kids help pick out the fruits and vegetables at the grocery list ✰Have the kids help wash and put away the fruits and vegetables

Make it fun by using our fun contracts and then track their progress.

Keep it positive and remember - small changes do add up to a healthier child with healthier habits!

Start with just one or two goals and work on that for a few weeks.  Once this is "routine" than move on to another simple change.

Related resources - setting healthy food goals with your family

Setting goals with your child and keeping them motivated

Fun Kids Tracking and Goals Sheets

More tips:

Fruits and Veggies For Kids Tips

Children And Fiber Tips

Foods to Boost Your Child’s Fiber

Healthy Foods Shopping List

Fruits and Veggies in Season