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Nutritional Newsletter for

Parents
Tara Wahoff

References:
1. . N.p.. Web. 8 Oct 2013. <http://www.cdc.gov/healthyyouth/obesity/facts.htm>.
2. . N.p.. Web. 8 Oct 2013. <http://www.eatright.org/nutritiontipsheets/>.
3. Story, Mary, and Jamie Stang. "Nutrition Needs of Adolescents." n. page. Web. 8 Oct.
2013. <http://www.epi.umn.edu/let/pubs/img/adol_ch3.pdf>.
4. "Global Strategy on Diet, Physical Activity, and Health."World Health Organization.
WHO, n.d. Web. 8 Oct 2013. <http://www.who.int/dietphysicalactivity/diet/en/>.
5. "Real Food. Real Farmers. Real Community.." Local Harvest. Local Harvest Inc., n.d.
Web. 8 Oct 2013. <http://www.localharvest.org/>.
6. "Nutrition." Medline Plus. National Library of Medicine, 9 Sep 2013. Web. 8 Oct
2013. <http://www.nlm.nih.gov/medlineplus/nutrition.html>.
7. Mayo Clinic, . "How Meat and Poultry can Fit in Your Diet." Mayo Clinic. MFMER, 1
Jun 2011. Web. 8 Oct 2013. <http://www.mayoclinic.com/print/food-and-
nutrition/NU00202/METHOD=print>.
8. "Nuts for the Heart." Harvard School of Public Health. The President and Fellows of
Harvard College, n.d. Web. 8 Oct 2013.
<http://www.hsph.harvard.edu/nutritionsource/nuts-for-the-heart/>.
9. "Recipes and Cooking." Kids Health. The Nemours Foundation, n.d. Web. 8 Oct 2013.
<http://kidshealth.org/kid/recipes/>.
10. Hassler, P.. N.p.. Web. 8 Oct 2013. <http://www.childrensdefense.org/policy-
priorities/childrens-health/child-nutrition/childhood-obesity.html>.

11.
Overweight Children in
American
Ensuring that all
children have
access to healthy,
nutritious food will
improve educational
outcomes and
enhance the mental
and emotional
health of our
children.
10
However,
nearly 1 in 3
American children
are overweight or
obese, and 1/3 of
children from ages
4-19 eat fast food
every day.
10
Being
overweight or obese
as an adolescent
leads to many
health risks. These
include: pre-
diabetes, high blood
pressure, dental
caries, and bone
and joint problems.
Being overweight
can also cause poor
self-esteem.
1
As a
parent, it is your job
to ensure that your
child is eating right.
Proper nutrition is a
protective factor
against many health
defects. Family is a
big influence on our
diet. Use this
information to help
educate you and
your family on
proper nutrition! You
will be glad you did!




Most Adolescents Do Not Eat
Healthy

Only 1 out of 5 high
school students eat
the recommended
servings of fruit
and vegetables a
day.
10
Fast food
consumption
among children has
increased fivefold
since 1970 for
children.
10
This can
cause a weight gain
of about 6lbs a
year.
10
These are
the ages when
children should be
learning healthy
eating habits.
Nutritional
education can help!
Educate
yoursel f and
your chi l d!
Get the Proper Nutrition for
Your Child
Tara Wahoff
Inside this issue:
-Overweight
Children in
America
-Most
Adolescents do
not eat healthy
-Shopping Smart
-Eat right on the
run
-Healthy snacks
-Dont Forget
Water
-Healthy Proteins







The CDC recommends a diet
rich in fruits and veggies,
whole grains, lean proteins,
and low-fat dairy.
1
Children
should avoid excess sodium,
saturated fats, sugars, and
cholesterol.
2
Most youth do
not meet these
recommended guidelines.
1
They consume too much
sodium, fats, and sodas.
1
It is
important to keep healthy
foods available and teach
your child about the
consequences of an
unhealthy diet. Also, be sure
to give your child a healthy
breakfast. It can improve
their cognitive functions
(especially memory), reduce
absenteeism from school,
and improve mood (what
parent wouldnt love that!).
3
Adolescent boys should
consume about 1,800 to
2,600 calories a day, and
girls need about 1,800-
2,200.
2
The World Health
Organization suggests
400mg of fruits & veggies a
day.
4

Proper Nutrition for your Child
minerals, calcium, and iron.
2

Also, check the ingredient
lists.
2
Ingredients are listed in
descending order by weight.
2
By knowing how to read
labels, you can now compare
your foods when shopping!
Also, visit
www.localharvest.org to find
locally grown produce
anywhere in the country!
5

Shopping Smart
To shop smarter for your
family you should learn to
read nutritional labels. Pay
attention to the calories and
especially the calories from
fat.
2
Try to aim low for the %
daily values of fat, saturated
fats, sodium, cholesterol, and
sugars. Look for high %
DVs in vitamins, fiber,

Order the child size meal for
your adolescent, not the
super-sized meal.
2
Try to
encourage them to substitute
the fires for a side salad or a
baked potato.
2
Boost the
nutrition of their meal by
adding lettuce, tomatoes, or
other veggies to their
sandwiches.
2
Also, be sure
to pass up buffets to avoid
binge eating.
2
Educate your
child on the healthier options
that are available on the go!
Eat Right on the Run
We are all busy these days
and sometimes we have no
choice but to eat our meals
on the go. It is important to
still pay attention to nutrition,
even when eating out with
your family. Try planning
ahead where you will eat.
2
Make careful selections
when eating at restaurants.
2


2
Try to keep healthy snacks in
your kitchen for your child.
Teach them how to prepare
these snacks when you
arent home. It will be a
great bonding experience
and keep them healthy!
2

Also, try to keep things like
fattening chips, sodas, and
other temptations out of the
house. Or limit them, and
only buy small amounts on
special occasions.
2
There
are many great healthy
snacking suggestions at
www.eatright.org Here are
some easy, nutritious snacks
for after school:
Yogurt Parfait with
blueberries and
granola
Mini pizza with a
whole grain english
muffin, pizza sauce,
and low-fat mozzarella
cheese
Celery with peanut
butter
Whole grain waffles
with peaches or
peanut butter
Oatmeal with low-fat
milk and raisins
Lean turkey wraps on
whole grain tortillas
with mustard, lettuce,
and low-fat cheese
2

Healthy Snacks Can Make a Difference
essential for our health.
Water helps keep our body
temperatures regulated,
Dont Forget Water!
Eating healthy is very
important for growth and
development. When
teaching your child about
nutrition, remember to
educate them on the
importance of drinking plenty
of water too. Water is in
every cell and organ in the
body.
6
Therefore it is
To catch the reader's
attention, place an interesting
sentence or quote from the story
here.
better.
7
Also, choose the
choice or select versions
instead of the prime, since
these will be lower in fats.
7

There are other good
sources of proteins found in
egg whites, beans and nuts.
7

Nuts are a great source of
protein and nutrients.
8
Keep
almonds, walnuts, and
peanuts around for your
child to snack on as a
healthy alternative!

Healthy Proteins
Our bodies also need protein
in our diets. When feeding
your family you should
provide them with good
sources of protein to keep
them full and healthy.
5
Look
for lean cuts of meat when
shopping.
7
The higher the
percentage of lean meat, the
lubricates and cushions
joints, protects the spinal
cord, and gets rid of
wastes.
6
Remind your
child to carry a water
bottle with them.
6
Also,
encourage them to drink
water and not sugary
beverages, which saves
them about 240 calories.
6
3



Why is Nutrition During
Adolescence so
Important?
There is a phenomenal amount of growth during
these years.
3
This is second only to that of the first
year of life.
3
Therefore, total nutrient needs
increase around this time in the lifecycle.
3
Also,
this is a good time to learn lifelong healthy eating
habits.
1
Healthy eating will reduce your childs risk
of becoming overweight or obese.
1
Healthy eating
is associated with reduced risks for many diseases,
including the leading causes of death.
1
Protect you
child and teach them to eat nutritiously!



Healthy Food=Healthy Brain
friendly quizzes, games,
recipes, questions &
answers, and even
education on the human
body and its
components.
10
There is
also a BMI calculator to
access your childs weight,
or even yours.
10
And since
Halloween is approaching
check out the Halloween
Candy Tips section to
keep the sugars under
control.





For more information on
healthy eating tips visit
www.kidshealth.org.
10

This website is a great site
for parents and children
because it is educational
but your child can easily
access the information as
well! There are child
Healthy eating is the
best way to protect
your child from
becoming unhealthy!
Your business tag line here.