Vegetarian Kids Eat Healthy This Summer

10 July, 2009 (07:42)


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RECIPES: Bean Burrito Roll, Whole Wheat Bagel Pizza

By Rae Udy

School’s out for the summer and the kids are home and hungry. There are a couple of websites available online to help parents, grandparents and even children themselves to learn more about what foods to eat to keep healthy and active this summer and all year long.
The United States Department of Agriculture hosts the website MyPyramid.gov for kids ( http://www.mypyramid.gov/KIDS/ ) and has many ideas and activities to bring health information to children.
An interactive computer game helps little ones learn about each food group by fueling their rocket with good food choices to reach Planet Power.
Printable posters and coloring pages highlights a simplified pyramid plan for eating and exercising for kids. You can also print out a helpful worksheet for kids to keep track of what they eat and to set exercise goals.
The website www.kidshealth.org/kids offers more informative games for kids to play online and health resources for children, teens and parents. The site also has a cooking section that supplies recipes for children with certain dietary needs, such as diabetes, lactose intolerance and vegetarian children.
According to the Food Guide Pyramid, four to eight year old children should have 4-5 ounce servings of grains each day and half should be whole grains. Nine to 13-year olds need 5-6 servings each day. One slice of bread, one-half cup of cooked cereal, rice or pasta or one cup cold cereal equals one serving.
Vegetable servings are measured in cups and 4-5 year old kids need one and one-half cups and 9-13 need 2 and one-half cups each day.
Fruits are the sweet part of a healthy diet and younger children should have one cup daily. Older kids need one and one-half cups.
The milk group builds strong bones in kids. Two cups each day for the 4-8 year group and three cups for the 9-13 year olds furnishes calcium. The protein group contains meats, beans, fish and nuts. A serving is one ounce of meat, fish or poultry, one-quarter cup cooked dry beans, one egg, one tablespoon peanut butter or a small handful of nuts or seeds. Young kids need 3-4 servings each day and older 9-13 years olds need five servings.
http://kidshealth.org/kid/stay_healthy/food/pyramid.html#a_How_Much_Do_I_Need_to_Eat_
Whole wheat tortillas and canned refried beans are easily turned into a healthy Bean Burrito Roll. One burrito provides six grams of protein and 89 percent vitamin A in 185 calories.
Whole Wheat Bagel Pizzas are super fun for kids to make but needs parents supervision for the oven. Each bagel yields a serving of two mini pizzas for 230 calories and provides 11 grams of protein.

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Posted in Vegan and Vegetarian Sandwiches, Vegan Main Dish, Vegetarian Lunch Recipes, Vegetarian Main Dish

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