EatVegetables! The Nutritionist s Advice

Transcription

1 EatVegetables! The Nutritionist s Advice Elizabeth M.Limos, RN-D Clinical Dietitian Philippine General Hospital University of the Philippines Manila 26 July 2012 Definition of terms Outline Goal of early childhood nutrition Feeding schedules Feeding tips Sample menu Elizabeth M. Limos, RN-D 7/18/12 1

2 What are nutritional guidelines? Primary recommendations to promote good health through proper nutrition. PSPGHAN Food Guide Pyramid Elizabeth M. Limos, RN-D 7/18/12 NUTRITIONAL GUIDE PYRAMID FOR FILIPINOS 1 6 Years Old 7 12 Years Old Teens Adult Elderly Pregnant Lactating 2

3 Water & beverages = 8 glasses Rice, Rice Products, Corn, Rootcrops, Bread, Noodles = 5-8 servings Fruits= 2-3 servings Vegetables = 3 servings Milk & milk products = 1 glass Egg = 1 piece Fish, Shellfish, Meat & Poultry, Dried Beans & Nuts = 3-4 servings Sugar, sweets = 5 8 servings Fats & Oils = 6 8 servings Advice for parents and other members of the family 3

4 My Plate Advice for parents and other members of the family 4

5 Goal of Early Childhood Nutrition Ensure children s current and future health by fostering the development of healthy eating behaviors. Food for 6 to 8 months Lugawis the first semi-solid food given to the baby. Other grain cereals: oats Begin with 1 teaspoon lugaw(thin or very runny) Gradually thicken consistency and increase to 1 tablespoon, twice a day. FEEDING TIP: If your baby won t eat the cereal on the first try, offer it again in a few days. lugao 5

6 Food for 6 to 8 months Signs to readiness for Solid Food Breast milk Cereals like lugaw, soft cooked rice, oats Pureed or strained fruits (banana, apple, papaya) Pureed or strained vegetables (well-cooked carrot, squash, sweet potato, chayote, upo) 3 to 9 tablespoons cereal, in 2 to 3 feedings 1 teaspoon vegetables, gradually increased to ¼ to ½ cup in 2 to 3 feedings. Papaya Squash Banana Apple Upo Food for 6 to 8 months FEEDING TIPS Introduce new foods one at a time, with at least three days in between to make sure your baby s not allergic. Preferences for sweet taste observed shortly after birth. Preferences for the flavors of energy-rich foods. Acceptance of other foods is not immediate and may occur after 8 to 10 exposures to those foods in a noncoercive manner. 6

7 Food for 8 to 10 months Signs of Readiness for Solid and Finger Foods Same as 6 to 8 months, plus Pick up objects with thumb and forefinger (pincer grasp) Can transfer items from one hand to the other Puts everything in his mouth Moves jaw in a chewing motion Food for 8 to 10 months What to Feed Breast milk plus Cereals (rice, wheat, oats, mixed cereals) Mashed fruits and vegetables (bananas, apples, avocados, cooked carrots, squash) Mashed potatoes, sweet potatoes Carrots Sweet Potato (Camote) Avocado Potato 7

8 Food for 8 to 10 months Finger foods (lightly toasted breads, cut up small pieces of ripe banana; well-cooked spiral pasta, teething crackers, low-sugar cereal) Small amounts of protein (egg, pureed meats, poultry, and boneless fish, tofu, well-cooked and mashed beans with soft skins like lentils, split peas, pintos, black beans, mongo) Non-citrus juice (apple or pear) Chicken, flaked Fish, boiled Tofu Mung beans, boiled Food for 8 to 10 months ¼ to ½ cup cereal ¼ to ½ cup vegetables 1/8 to ¼ cup protein foods 3 to 4 oz. Non-citrus juices Feeding Tip Introduce new foods one at a time, with at least three days in between to make sure your baby s not allergic. 8

9 Food for 10 to 12 months Signs of Readiness for Additional Solid Foods Same as 8 to 10 months plus Swallows food more easily Has more teeth No longer pushes food out with tongue Is trying to use a spoon Food for 10 to 12 months What to Feed Breast milk plus Cereals (rice, wheat, oats, mixed cereals) Fruit cut into cubes or strips, or mashed Bite-size, soft-cooked vegetables (peas, carrots) 9

10 Food for 10 to 12 months Combo foods (macaroni, casseroles) Protein (egg: pureed or finely ground meats, poultry, and boneless fish; tofu, well-cooked and mashed beans) Finger foods (lightly toasted bread or bagels, small pieces of ripe banana, spiral pasta, teething crackers, low-sugar O-shaped cereal) Food for 10 to 12 months Non-citrus juice ¼ to ½ cup cereal 1/8 to ¼ cup combo foods 1/8 to ¼ cup protein foods 3 to 4 oz. Non-citrus juices 10

11 Food for 10 to 12 months Feeding Tips Introduce new foods one at a time, with at least three days in between to make sure your baby s not allergic. If tolerated, move on to the next food item. Mix and match tolerated food items to expand menu. Food for Toddlers to School-Age Children Have your child sit at the dinner table with the family. Children learn by watching others and will gradually change from using their fingers to using the spoon first and the fork later. Buy child-size spoons and forks and plates with separate compartments. Some toddlers do not like it when foods mix together. 11

12 Sample Menu Breakfast Papaya* Omelette with Malunggay Pandesalor Rice Milk Lunch/Supper Pumpkin (squash) soup Lumpiang shanghai w/ vegetables Rice Banana* Snacks Tanglad juice/buko juice/melon juice Spaghetti with eggplant Papaya L. shanghai Cantaloupe Malunggay Banana Squash Eggplant Buco Sample Menu 4-6 yrs old Diet Rx: 1,400 kcal C185g P38g F55g Breakfast 1 pc. Papaya 1 pc. Egg omelette with Malunggay 1 pc. Pandesal 1 cup Milk AM Snack 1 pc. Banana cupcake 1 glass Pink Lady (Camote Tops Juice) Lunch ½ cup Squash Chowder Soup 2 pcs. Lumpiang Shanghai with Shredded Carrots ½ cup Rice 1 slice Watermelon 12

13 Sample Menu 4-6 yrs old Diet Rx: 1,400 kcal C185g P38g F55g PM Snack 1 pc. Banana cupcake 1 glass Tanglad Juice Dinner ½ cup Chayote-Carrots Carrots Guisado ½ pc. Braised Chicken ½ cup Rice 1 pc. Banana Lacatan Sample Menu yrs old Diet Rx: 2,000 kcal C275g P45g F80g Breakfast 1 pc. Papaya 1 pc. Egg omelette with Malunggay 2 pc. Pandesal 2 tsps. Margarine 1 cup Milk AM Snack 1 pc. Banana cupcake 1 glass Pink Lady (Camote Tops Juice) Lunch 1 cup Squash Chowder Soup 2 pcs. Lumpiang Shanghai with Shredded Carrots 1 ¼ cup Rice 1 slice Watermelon 13

14 Sample Menu yrs old Diet Rx: 2,000 kcal C275g P45 F80g PM Snack 1 pc. Banana cupcake 1 glass Tanglad Juice Dinner ½ cup Chayote-Carrots Carrots Guisado ½ pc. Braised Chicken 1 ¼ cup Rice 1 pc. Banana Lacatan Sample Menu yrs old Diet Rx: 2,250 kcal C356g P63 F65g Breakfast 1 pc. Papaya 1 pc. Egg omelette with Malunggay 2 pcs. Pandesal 1 cup Milk AM Snack 1 pc. Banana cupcake 1 glass Pink Lady (Camote Tops Juice) Lunch 1 cup Squash-Kangkong Guisado 6 pcs. Lumpiang Shanghai with Shredded Carrots 1 ¾ cup Rice 2 slices Watermelon 14

15 Sample Menu yrs old Diet Rx: 2,250 kcal C356g P63 F65g PM Snack 1 pc. Banana cupcake 1 glass Tanglad Juice Dinner ½ cup Chayote-Carrots Carrots Guisado 1 ½ pcs. Braised Chicken 1 ¾ cups Rice 2 pcs. Banana Lacatan TOFU CROQUETTE Ingredients 1 block tofu 1 medium carrot, grated 1 piece onion, chopped ¼ cup kinchay, chopped 1 piece egg, slightly beaten 1/3 cup all-purpose flour 1 tsp fine salt 1/8 tsp pepper Cooking oil Procedure: Crumble tofu with a fork. Add all the remaining ingredients and mix well. Form into rounded croquettes. Roll into flour until wellcoated. Heat the oil in the frying pan and cook the croquettes until golden brown on each side. 15

16 KALABASANG OKOY Mga Kailangang Sangkap: 1 tasa kunudkod na kalabasa, hilaw 1 kutsara tinadtad na berdeng sibuyas 1 kutsara tinadtad na pula o berdeng sili 1 itlog, binating mabuti asin arina o dinurog na tinapay Paraan ng Pagluluto: Pagsama-samahin angsangkap, biluginat saka iprito. Lemongrass (Tanglad) Juice Ingredients: 8 large stalks of lemongrass 4 cups of water 3 Tbsp honey 2 Tbsp calamansi juice Procedure: 1. Wash the stalks with water and peel off the outer layer. 2. Put the stalks in the water and bring it to a boil. When the water starts to boil turn the flame down and simmer for 20 minutes until the water becomes light yellow in color. 3. Let it cool. Add honey and calamansi. 4. Serve it warm or chilled 16

17 Pink Lady Ingredients 5 stalks of camotetops or 22 leaves, washed (violet variety) 4 pcs calamansi 2 tbsp sugar 2 cups of water Procedure Boil camotetops in 2 cups water for 5 minutes. Set aside to cool. Strain. Transfer to a pitcher, add calamansiextract and sugar. Add ice cubes or chill. Make 2 glasses. Nutritips: High in Iron and Calcium, refreshing. Creative Dishes with Vegetables 17

18 Creative Dishes with Vegetables Creative Foods with Vegetables 18

19 Pagkain ng Gulay Ugaliin, Araw-Araw Itong Ihain 19