FAMILIES

HEALTHY WEIGHT

JUST FOR MOMS

SMART SNACKS

STAY ACTIVE

JUST FOR MOMS

If you're pregnant or breastfeeding, it's even more important that you eat right. Choose foods with these nutrients:
  • Calcium helps keep your bones and teeth strong and healthy. You can find calcium in milk, cheese, yogurt, calcium-fortified cereals and juices, and cooked spinach.
  • Folic acid helps reduce the risk of birth defects.* Be sure to get enough folic acid before and during pregnancy by eating a nutritious diet with plenty of fortified cereals, enriched breads, rice and pasta. Your doctor may also suggest a vitamin with folic acid.
  • Iron helps build red blood cells that carry oxygen to all parts of the body. Iron is found in iron fortified whole grain cereals (hot and cold), red meat, and beans.
*400 mcg of folic acid daily in a healthful diet may reduce a woman's risk of having a baby with a brain or spinal cord birth defect.

GOT CALCIUM?

Most women and kids in the U.S. don't get the recommended amount of calcium each day. Everyone needs calcium to build and maintain strong bones and teeth. You also need Vitamin D (it helps your body absorb calcium), so it's best to eat Vitamin D fortified dairy products. Here are some more tasty ways to add bone-building nutrients to your family's diet.
  • Use low fat or fat free milk to make hot chocolate, oatmeal, mashed potatoes, and cream soups.
  • Sprinkle reduced fat shredded cheese on top of tacos, vegetables, baked potatoes, and hamburgers.
  • Offer snacks that are good sources of calcium, such as calcium-fortified cereal, low fat yogurt, and low fat cheese with apple slices.

FEEDING THE PICKY EATER

SO YOUR CHILD IS A PICKY EATER...THIS IS COMMON WITH TODDLERS.
Your child will have a smaller appetite because growth slows down after one year. Showing independence is an important part of your toddler's development. Choosing and refusing food is a way of expressing independence. This is a time of rapid change and discovery. It may be more fun to smash a banana than eat it.

  • Children sometimes eat one food for days at a time. Be patient and continue to offer a variety of nutritious foods.
  • Let your child eat the amount he or she wants. "Cleaning the plate" is not always necessary.
  • Because your child rejects a food once, it does not mean he or she always will. Wait a bit and try the food again next week.
  • Serve small portions. Your child can always ask for more.
  • Eating is messy but fun. Learning to eat takes practice. Let your child try new foods.
  • You can set a GOOD EXAMPLE by eating nutritious foods yourself.
  • Give your child time to enjoy the meal. If she or he dawdles or loses interest, remove the food after 1/2 hour.
  • Limit salty & sugary foods and filling up on liquids. They can ruin your child's appetite.
  • Children should occasionally be allowed to select their own food. For example, offer a choice of an apple or an orange.
  • Eating is for growth and nourishment. Try not to use food for reward or punishment.

WHOLE  GRAIN  GOODNESS

Eat plenty of whole grains
Whole grain foods are very important because they provide you and your family with fiber, vitamins and minerals. Look for foods made with whole grains, such as whole grain cereals, breads, pastas, and crackers. Brown rice and oatmeal are also whole grains. Half of the grains you eat every day should be whole grains. So the next time you go food shopping, read the labels closely. Look for the word "whole" before the name of the first few ingredients, like "whole wheat flour", "whole oats", and "whole grain barley."

QUICK TIPS

Here are some simple and tasty ways to get your family to eat more whole grains.
  • Start the day with a bowl of whole grain cereal.
  • Serve low fat cheese on whole grain crackers.
  • Make sandwiches on whole grain bread.
  • Serve a vegetable stir-fry over brown rice.
  • Enjoy tomato sauce with whole wheat spaghetti.
  • Mix whole grain cereal with low fat yogurt for a yummy treat.