From the Registered Dietitians at Giant Eagle^® and Market District^® Judy Dodd, MS, RD, LDN Community Relations Nutritionist

It's likely you have heard that children are more likely to enjoy foods they have helped to plan and prepare but have you ever considered the learning opportunities? Just for starters consider these thoughts:

• Plan – This gives an opportunity to reinforce the new MyPlate concepts of filling half of the plate with veggies and fruits, ¼ each of a grain food and a protein, and on the side a serving of dairy (milk, cheese or yogurt). Discussing each of those groups and listing foods that fit into them builds awareness of variety (how many of each can you name and how many examples of meals can you build?) Portion sizes are easier when you are looking at an 8-9 inch circle of a plate.
• Taking it further – Children can begin to think of foods as nutrients for their body with each group helping to make the puzzle into a whole.
• Fiber, vitamins, minerals, and healthy carbs can be found in fruits and veggies. Keep them more health-smart by limiting added sugars as well as storing and cooking properly for top nutrition. The plate emphasizes larger amounts of veggies than of fruits.
• Protein is found in meat, fish and chicken as well as beans, nuts, sunflower seeds, eggs – how many ways can these be prepared and enjoyed?
• The fiber and healthy carbs are found in grains, but remember half of these should be whole grains. Check out your cereal and bread choices for starters. And while you are at it, how much iron is in the food since iron-deficiency anemia is an issue for many children. Go the next step and look at the calories, serving size and the fat the grain foods are providing.
• Dairy provides calcium as well as more protein. All fluid milk as well as soy beverages (that can replace dairy) have added vitamin D. This is a nutrient in the news. Yogurt and cheese are great protein sources, make great snacks, and provide calcium!
• Learn – Part of the learning can be "try a new food"! Tour Giant Eagle^® with the goal of locating a new-to-you food. Take the time to "research" how to store and cook the food or locate a new recipe at Giant Eagle^®.
• Cook – This can be a fun family activity that can also incorporate lessons on how to wash and prepare foods, simple cooking methods in a safe manner, and independence. Learning how to make a salad (after selecting the ingredients) can be a way to make the plate into another type of meal. Tuna (protein), greens and veggies with a side of fruit, some whole grain roles and a glass of milk or some yogurt with fruit can become a delicious family meal.
• Eat – Everyone in the family should be part of the enjoyment with children and explain their contributions to the meal.