Winter Nutrition
As the seasons change, so can the eating behaviors of our kids. Nestlé, a Together Counts™ partner, with the help of Dietitian Connie Evers, MS, RD, answered some recent questions about children’s food allergies, hunger pains, and energy-boosting snacks.
Allergy alert
Ages 2 to 5
Q. My 2 year-old son sometimes breaks out in hives an hour or so after he eats breakfast. He often has scrambled eggs and toast. Could these foods be causing his rash?
Lisa, Bellevue, WA
A. Between 6 and 8 percent of children under age 5 will experience a food allergy. Nuts, milk, eggs, fish, shellfish, wheat, and soy are the most common culprits. Your son should be seen by an allergist to find out which foods are causing his symptoms. It is helpful to keep a food diary, describing symptoms and how long after eating they occur. Most children with non-life-threatening allergies will outgrow them as their immune systems become more developed.
Pre-dinner hungries
Ages 6 to 8
Q. Why is it that my daughters, ages 6 and 8, are always the hungriest when I’m trying to make dinner? They come into the kitchen begging to eat, and if I give in and let them snack, they generally pick at their dinner.
Jamie, Columbia, SC
A. Moms everywhere are frustrated by these pre-dinnertime hungries. The trick is to take advantage of the hunger pangs by offering appetizers of fresh fruits and vegetables. Because these foods have high water content, they typically don’t diminish appetites for meals. Set out carrots, broccoli florets, apple slices, or grapes. It’s a win-win: Dinner preparation is less stressful for you, and your daughters are filling up on nutrient-rich foods.
Energy-boosting snacks
Ages 9 to 12
Q. Now that my son is in middle school, he is busy with homework and doesn’t always take time for a snack before basketball practice. Then he runs out of energy and can barely make it through practice. Any ideas?
Sandy, Lacrosse, WI
A. Ideally, your son should eat a light snack at least one hour before practice in order to avoid upset stomachs. A snack that is high in complex carbohydrates (not sugars), low in fat, and moderate in protein is a great combination. Examples include cereal, a baked potato topped with reduced-fat cheese, or a turkey sandwich on whole grain bread. If your son doesn’t have time to come home before practice, be sure he packs a high-energy snack foods such as pretzels, whole grain crackers, string cheese, yogurt, or fresh fruit AND a water bottle. Good nutrition is also important after practice. This is the time to replenish the body’s carbohydrates and other key nutrients with a balanced meal and plenty of fluids.
Looking for new snacks to try this season? Warm up your wintertime with these hot, nutritious foods
These nutrient-packed foods are sure to warm young bodies, especially on those days when the thermometer says “brrrrr!”
- Add dried fruit and milk to a bowl of hot oatmeal and you have a complete breakfast that is rich in fiber and iron. (Hint: Call it Three Bears Porridge and your child may warm up to it even more.)
- Peanut butter becomes extra yummy when you spread it on a bagel, English muffin, or slice of hot toast.
- There’s nothing like a bowl of steaming vegetable soup on a cold day. (Hint: Soup is a great way to sneak in all kinds of rarely touched vegetables.)
- Bake an acorn squash. (You don’t have to tell your child this is a vegetable.) Cut the squash in half, remove the seeds, add a dab of butter and a sprinkle of cinnamon and brown sugar, and bake it for 45 minutes at 350°.
This post originally appeared on the Nestlefamily.com. Nestle is a member of the Healthy Weight Commitment Foundation, and is the world’s largest food company with a commitment to Nutrition, Health & Wellness. For product news and information, visit Nestleusa.com or Facebook.com/NestleUSA.
For more information about nutrition for your children take a look at these resources: