September 20, 2001

Prairie Fare: What’s for Dinner?

By Julie Garden-Robinson, Food and Nutrition Specialist
NDSU Extension Service

When I got off the plane after being at a conference for a few days, I was met as usual by my husband, 6-year-old son, Thomas, and 3-year-old daughter, Grace. She was carrying a jumbo bag of potato chips about half her size. Her mouth was completely surrounded by melted chocolate. Thomas was lobbying for control of the chips. My husband looked at me a little sheepishly. "The soda pop is in the car … but it’s diet," he said. My conference was about nutrition issues, and my family obviously had a great time when I was gone.

I was so tired after being stranded in Dallas, and so thankful to be home, that we left it at that. I reminded myself that there’s room in the diet for occasional treats, but the important thing is that the overall diet remain healthy.

There’s a division of responsibility when it comes to providing food for children, according to child nutrition expert Ellyn Satter. The care giver’s responsibilities for young children include selecting and buying food, preparing the meals, presenting the food, ensuring pleasant meal times and defining appropriate behavior for meals. The care giver is not responsible for how much – or even if – the child eats. Children need to have some latitude to make their own decisions about food choices, so that’s why it’s important to make sure healthy food choices are available.

When preparing food for children, remember they’re not mini-adults. Remember, too, that they’re more likely to follow what you do, rather than what you say. If you’re extolling the virtues of fresh vegetables while chomping on a brownie, they’ll likely go for the chocolate at the next opportunity. They do, however, need the same variety of foods based on the Food Guide Pyramid, but their portion sizes are generally smaller. Children can be overwhelmed by adult-size portions.

A major issue in the field of nutrition is the increasing tendency toward overweight among children, but that doesn’t mean that adult diets should be imposed upon children. According to the American Dietetic Association, children under 2 should not follow a low-fat eating plan because fat in the diet is needed for the development of their nervous systems and body cells.

Between ages 2 and 5, the fat intake in children’s diets may be gradually reduced. This can be accomplished in part by switching from whole to low-fat milk and by incorporating more fruits, vegetables and whole grains in the diet. To help reduce fat in the diets of anyone over age 2, try these strategies:

• Choose lean cuts of meat.
• Choose low-fat or non-fat versions of dairy products.
• Read food labels and choose foods lower in fat, saturated fat and cholesterol.
• Instead of solid fats, use corn, soybean, sunflower, olive, peanut or canola oil.
• When preparing food, trim visible fat from meat. Use low-fat cooking methods like broiling, roasting, baking, steaming or grilling to cook foods.
• Spoon fat off soups or meats after they have been chilled.
• Substitute low-fat yogurt, sour cream or cottage cheese for sour cream and mayonnaise.
• At the table, try low-fat salad dressings and use less added fats like butter, cream and sour cream.

Here’s a healthier twist on a kids’ favorite: macaroni and cheese. A couple easy modifications that reduce the fat content make it a healthier choice.

Low-fat Macaroni and Cheese

1 7-ounce package of macaroni and cheese (with the powdered cheese sauce)
2 tablespoons skim milk
2 ounces grated mozzarella cheese

Cook the noodles according to the package directions, omitting salt. Drain, then add milk and cheese instead of butter or margarine called for on the package. Mix well to coat evenly. Add contents of the cheese sauce packet; mix well. Serve immediately. Makes four 1/2-cup servings. Each serving contains 283 calories and 5 grams of fat.

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Source: Julie Garden-Robinson, (701) 231-7187, jgardenr@ndsuext.nodak.edu
Editor: Gary Moran, (701) 231-7865, gmoran@ndsuext.nodak.edu