Ask Dr.

Tastebud
Volume 11, Issue 14
Dear Dr. Tastebud,

I pack my daughter’s lunch everyday for What is a Balanced Diet?

school. She brings a sandwich, chips, juice, and
a cookie everyday. I am worried about her
nutrition since she is eating the same lunch
everyday. Lunch ideas are especially hard
because she is a picky eater. I don’t want to
send food that she is going to throw away.
Sincerely,


Concerned Parent
Myplate is a good resource for understanding a
balanced diet. Myplate includes different food
groups that include vegetables, fruit, grains,
protein, and dairy. They also have fun activities and
print out on their website to educate your child on a
healthy diet. Below is a chart of the suggested
servings for grade school children. Play a game of
naming foods from the food groups with your child
to make nutrition fun.

Dear Concerned Parent,

Food Group Serving Sizes
Many parents worry that their children are not
receiving proper nutrition. It is common for Vegetables ½ c of raw or
children and adults to get into food ruts where they -3-5 servings/ day cooked
regularly consume the same foods. It is important
to make lunches easy for you and your child every Fruit ½ c of sliced fruit
day. I would suggest making small changes over -2-4 servings/ day or one medium
time to increase the nutrition and variety in the
piece
lunches. Big changes can be overwhelming for both
you and your child.
Grains 1 oz of bread or
Tips for Picky Eaters -6-11 servings/day ½ c cooked rice
or pasta
Children’s eating habits are heavily influenced by
their family and peers. Introducing foods during
Protein 2-3 oz of lean
dinner time is a great way to have a conversation
about the food they are consuming. When you are -2-3 servings/day meats, one egg,
eating the food with your child, they will see your ½ c cooked beans
positive reactions to it and want to try it. When
introducing new foods, it is important to serve them Dairy 1 c of milk or
with foods your child is already used to. To get the -2-3 servings per day yogurt, 1.5 oz of
best results start slowly and continue to introduce cheese
new foods over time. This is prevent overwhelm.

Presented by the BGSU Dietetics Program, Department of Public and Allied Health
Choices to Reduce Waste
Food waste is important because it is expensive.
Food that is thrown away is wasted money, time,
and energy. Everyone likes the freedom of
making their own choices, especially children.
When children feel in control of their menu they
are less likely to waste food.
Let your child make their own choices is by:
• Including children in grocery
shopping

• Help prepare their own lunches

• Give them the option between
two healthy choices
 broccoli trees.
• Look up fun ideas online or in
recipe books
Why is Childhood nutrition important?
What we eat is an big part of our lives. Food is used
for entertainment. Meal time is often a social
event. It is necessary to create positive
experiences with healthy food at a young age
because habits are formed during childhood.
There are many other benefits for children who
eat a balanced diet.
These include:
• Better grades
• Improved performance in after school
activities
• Increased rates of hitting milestones
Presented by the BGSU Dietetics Program, Department of Public and Allied Health
Make it Fun
Create interest in healthy food by making it fun.
Who does want to play with their food? Use that
playful nature to your advantage to encourage kids
to eat more.
Here are a few more ideas:
• Dips-allow children to play with their food
while providing more flavor.
• Colorful fruits and vegetables make lunch
more visually appealing.
• Different Textures-think crunchy
vegetables instead of chips.
• Tell a story by making a forest out of
• Fun Shapes and Sizes- use cookie cutters
to cut fruit, sandwiches, or cheese into fun
shapes. Make carrot, celery, or sweet
pepper sticks for dipping.
Where to find out more?
There is a lot of nutrition information out there
now. It is best to use science based resources. There
are many government sources for science based
advice. Some good resources are listed below.
For More Information visit:
• choosemyplate.org
• fns.usda.gov
• dairygood.org
Presented by the BGSU Dietetics Program, Department of Public and Allied Health