Amanda Tome

NTD 309
10/28/14

Shane’s Guide to Healthy Eating

Assessment of Shane’s Diet:
Inadequate Intake: dietary fiber, linoleic acid (Omega-6 fatty acid), alpha-linolenic acid (Omega-3 fatty acid),
potassium, vitamin D, vitamin E and Choline.
Excessive Intake: vitamin A and folate
 Increase vegetable & dairy food intake.
 Increase Omega-3 and Omega-6 fatty acid intake
 Increase dietary fiber intake

Recommended Food Groups & Servings for 1,200-1,400 calories:

Grains: 4-5 oz
Vegetables: 1½ cups
Fruit: 1–1½ cups
Dairy: 2½ cups
Protein: 3-4 oz

Suggested Meal Pattern with food ideas:

Breakfast: Cereal and Banana Yogurt Parfait
1 oz. Grains 1 cup cereal ½ cup low-fat granola
½ cup Fruit ½ cup sliced banana ½ cup low-fat yogurt
½ cup Dairy ½ cup low-fat milk ½ cup blueberries or strawberries
Morning Snack: 1 slice whole-wheat bread 1 cup cereal
1 oz. Grains ½ an orange ½ an orange
½ cup Fruit
Lunch: Chicken Sandwich with Salad PB&J Sandwich
1 oz. Grains 1 slice whole-wheat bread 1 slice whole-wheat bread
½ cup Vegetables 1 oz. sliced chicken 1 oz. peanut butter
½ cup Dairy 1 slice low-fat cheese ½ cup veggies (carrots & cherry tomatoes)
1 oz. Protein ½ cup baby spinach ½ cup low-fat milk

Afternoon Snack: ½ cup yogurt 1 string cheese

½ cup Vegetables ½ cup sugar snap peas ½ cup veggie sticks (carrots, celery &
½ cup Dairy zucchini)
Dinner: Chicken & Potatoes Salmon & Rice
1 oz. Grains 2 oz. baked chicken 2 oz steamed salmon
½ cup Vegetables ¼ cup steamed broccoli 1 oz. rice
1 cup Dairy ¼ cup mashed sweet potato ½ cup steamed broccoli
2 oz. Protein 1 cup low-fat milk 1 cup low-fat milk
1 slice whole-wheat dinner roll
Evening Snack: 1 oz. crackers 1 oz popcorn
1 oz Grains ½ cup diced apple ½ cup grapes
½ cup Fruit

1
 Amanda Tome
NTD 309
10/28/14

Important Nutrients:
Carbohydrates: 130 g. (45%-65% of daily calories)
 Main energy source (glucose is brain’s primary fuel)
 Needed for proper body maintenance and growth
 Food sources: whole & refined grains, fruits and vegetables
Fat: 25%-35% of daily calories
 Supplies fat-soluble vitamins (vitamins A, D, E & K)
 Omega-3 and Omega-6 fatty acids aid in cognitive development
o Omega-3 food sources: (0.9 g.) flaxseed, soy & canola oils
o Omega-6 food sources: (10 g.) peanut, canola, corn & safflower oils
 Also a source of energy
Protein: 19 g. (10%-30% of daily calories)
 Needed for growth & development (cell synthesis & tissue repair)
 Food sources: lean meats, nuts & seeds, whole grains, dairy, dried beans
Fiber: 25g.
 Needed to prevent constipation and diseases (heart disease, obesity, certain cancers & hypertension)
later in life
 Food Sources: fruits, vegetables & whole-grains
Iron: 10 mg
 Needed for energy metabolism, red blood cell development and DNA synthesis
 Acts as an antioxidant and pro-oxidant
 Food sources: lean meats, fortified cereals, dried beans & peas
Calcium: 1,000 mg.
 Needed for proper bone growth
 Food sources: dairy, dark leafy greens, tofu, canned fish with soft bones
Fluids: healthy children will usually drink enough fluids to meet needs
 Limit fruit juice to 4-6 oz. per day & limit sweetened beverages
 Milk (approximately 2 cups per day)
 Water should always be available

Recommended Supplementation:
Vitamin D: 600 IU per day
 Needed for calcium absorption and inhibits inflammation
Fluoride: 0.5 mg per day if water is not fluorinated (contains less than 0.3 ppm fluoride) or 0.25mg is water is
fluorinated (contains 0.3-0.6 ppm fluoride)
 Needed to prevent dental carries (cavities)

General Recommendations:
 Parent’s job: determine when, where and what to eat
 Shane’s job: determine how much to eat. As long as Shane is growing, do not force him to eat. His body
will regulate his intake to meet his energy needs. Some days he may be hungrier than other days.
 Do not allow Shane to graze; establish frequent eating times so Shane can experience hunger and satiety.
 Replace energy-dense empty-calorie snack foods with nutritious snacks.
 Encourage Shane to actively play several times a day.
 Make Shane a part of the meal-planning process so he learns about healthy foods and begins to establish
behaviors associated with healthy eating and a healthy lifestyle.
 Remember you are the best role-model for Shane. Set an example by eating a well-balanced and varied
diet and by being physically active.
 Note: New foods may require 8-10 exposures before the child will try/accept them.
2