High Calorie High Protein Ideas for Children

Transcription

1 High Calorie High Protein Ideas for Children This booklet provides many ideas for increasing protein and calories. Read the book and try ideas your child would enjoy. Including these foods and beverages will boost the nutritional value of your child s diet. Basic Principles eat small frequent meals (six to eight times a day) make every bite/sip count limit foods/beverages that are low in calories eat a variety of foods include various colors, textures and flavors carry food with you at all times to enjoy while waiting in line, while traveling, and waiting for appointments Beverages Double-strength Milk * mix 1 qt. whole milk plus 1 c. powdered milk. Refrigerate. use as a beverage and in food preparation Carnation Instant Breakfast Eggnog* commercial or homemade using pasteurized liquid egg Ice cream soda or rootbeer float* Hot cocoa make with whole milk. Top with marshmallows or whipped cream. Super Shakes * use lots of ice cream/sherbet make with double-strength milk, half & half, or heavy cream add Carnation Instant Breakfast, chocolate syrup or powder, malt powder, dry milk powder, sundae topping, ice cream, peanut butter, fresh fruit or fruit canned in heavy syrup, powdered egg white, and/or pasteurized liquid egg * high protein food

2 Beverages (continued) Fruit Smoothies* Combine any of the following: fruit flavored yogurt fruit fresh or canned in heavy syrup ice cream or sherbet milk or juice sugar, honey, Karo or maple syrup to sweeten as desired add dry milk powder Choose milk, juice, Koolaid, Tang, Gatorade, or soda instead of water to provide calories. Avoid calorie-free beverages such as diet soda and Crystal Light. Try oral supplements such as Pediasure, Ensure, Ensure Plus, Sustacal, Scandishake, and Boost. Smart Additions Combine two or more! Double-strength milk *, half & half, or heavy cream try on hot or cold cereal or over fruit use instead of milk or water to prepare hot cereals, sauces, gravies, cream-based soups, custards, egg dishes, hot cocoa, milkshakes, puddings, baked goods, and casseroles Whipped Cream use to top hot chocolate, milkshakes, smoothies, fruit, ice cream, Jell-O, puddings, custards, and pies Powdered Milk* add ¼ c. to: 2 c. mashed potatoes 1 lb. ground meat (hamburgers, meatloaf, meatballs) 2 c. flour, corn meal, dry mixes (e.g., cake mix, muffin mix) 1 c. whole milk 1 c. cream soups 1 c. hot cereal Sour Cream mix into salad dressings, dips, soups, gravies, mashed potatoes use to top baked potatoes and vegetables mix with brown sugar or marshmallow cream for tasty fruit or cake topping * high protein food

3 Smart Additions (continued) Cheese* add slices to sandwiches, burgers, and toast add grated cheese to scrambled eggs and other egg dishes, mashed potatoes, baked potatoes, pasta, popcorn, vegetables, casserole dishes, soups, salads, grits, chili, refried beans, and tacos. Be generous! use parmesan cheese liberally eat plain or with crackers, fruit spread cream cheese on bagels, crackers, toast, and fruit order extra cheese on pizza, tacos, and burgers use melted cheese as a dip for chips, and vegetables Peanut Butter*, margarine, or butter use liberally on toast, sandwiches, crackers, cornbread, bagels, popcorn, pancakes, waffles, French toast, muffins, biscuits, croissants mix into hot foods such as soups, vegetables, potatoes, pasta, rice, hot cereal, and grits serve hot bread more butter is used when it melts into it spread peanut butter on apples, bananas, celery, and other fruits and vegetables Mayonnaise use liberally on sandwiches and in the preparation of salad dressings, dips, and salads Gravy/Sauces use generously over meats, potatoes, pasta, rice, vegetables, or biscuits Eggs* combine beaten egg with ground meat before cooking add extra egg to French toast or pancake batter add extra egg yolk when preparing quiche, scrambled eggs, custards, puddings, and baked goods add chopped, hard-cooked eggs to sandwich fillings, salads, and custards use beaten egg to dip chicken, fish, etc. before breading * high protein food

4 Smart Additions (continued) Fish*, Meat*, and Poultry* add diced or ground meats to soups, chili, casseroles, omelets, soufflès, quiches, and salads include in pasta and other ethnic dishes add bacon to burgers and sandwiches use to top pizza, sandwiches, etc. Legumes* add beans like kidney and garbanzo to salads choose soups such as navy bean, minestrone, split pea include refried beans in Mexican dishes Dried Fruit add to muffins, cookies, breads, cakes, stuffing, desserts, hot or cold cereal mix with cereal and nuts to make home made trail mix try mixing dried fruit with yogurt or ice cream Nuts* add chopped or ground nuts to ice cream, yogurt, puddings, breads, muffins, cookies, pies, cakes, salads, hot or cold cereals, and brownies Granola use to top ice cream, yogurt, pudding, and custard mix with other favorite cereal for breakfast or snacks Croutons add to soups, salads, and casseroles Sweets jelly, jam, and honey spread on toast, sandwiches, and crackers; add to hot and cold cereals and yogurt syrup use generous amounts on pancakes, waffles, and French toast powdered sugar sprinkle on baked goods, pancakes, waffles, and fruit brown sugar add to hot cereal and fruit marshmallows add to fruit salads, sundaes, and hot chocolate * high protein food

5 Other Ideas to Boost Calories add extra margarine and cheese to macaroni and cheese, scalloped potatoes, and other side dishes use canned fruits in heavy syrup use fruit juice instead of water when making Jell-O consider frying foods instead of baking or broiling try nectars instead of juice try a variety of bakery goods like doughnuts, croissants, muffins, and danishes with butter, jam, and whole milk add guacamole or avocado slices to Mexican dishes, burgers, and sandwiches or use as a dip for chips, crackers, and vegetables. take advantage of high calorie fast foods Power Snacks sandwiches (e.g. meat with cheese and mayonnaise, peanut butter and jelly, or grilled cheese) crackers with cheese, peanut butter, meat salads, or egg salad granola bars fruit with cottage cheese, sour cream, whipped cream, or mayonnaise hard boiled or deviled eggs spread peanut butter on crackers, toast, celery, apples, or bananas top pie and fruit with ice cream Chex Mix prepare with extra margarine super nachos cheese, beans, meat, sour cream, guacamole, salsa, and olives spread cream cheese on sandwiches, bagels, crackers, vegetables, or fruit trail mix any combo of raisins, nuts, coconut, dried fruit, cereal, chocolate chips, sunflower seeds, or M&Ms try chili or refried beans with cheese and sour cream Graham crackers with jelly and/or peanut butter choose candy or cookies with nuts Poptarts and whole milk veggies with sour cream dip

6 Power Snacks (continued) super spud -baked potato with butter, cheese, sour cream, broccoli, guacamole, and bacon bits fried potato skins filled with cheese and other toppings dip in sour cream buttered popcorn CAUTION Nuts, seeds, raisins, popcorn, small candies, raw vegetables, olives, and granola may cause choking in small children. These foods should not be given to children younger than four years of age. Fun and Games Some children may eat better if they participate in food preparation or if food is presented in a fun way. Below are some ideas to try: spread cream cheese on slices of deli meat and roll up spread peanut butter on celery and dot with raisins for ants on a log make a happy face with raisins or pieces of fruit on hot cereal, pancakes, etc. core an apple and fill with peanut butter or cream cheese mixed with nuts, raisins and/or chocolate chips; chill and slice crosswise make Rice Krispy treats with M&Ms, peanuts, raisins, or chocolate chips English muffin pizza use cookie cutters to cut out slices of cheese, sandwiches, or other foods into fun shapes make pancakes into Mickey Mouse and other shapes spread peanut butter on a banana and dot with chocolate chips roll cream cheese into balls and coat with nuts, granola, or cereal crackers come in triangles, circles, squares, or rectangles make cheese to match ice cream sandwich between two cookies quesadillas, burritos, nachos build an ice cream sundae fruit or vegetable and cheese kabobs fresh vegetables and dip ** Let your child help plan and prepare a family meal **

7 Sample Menu 8:00 am Breakfast Carnation Instant Breakfast (made with double-strength milk ) oatmeal (made with double-strength milk ) topped with margarine, brown sugar, raisins, chopped apple, and cream ½ bagel with cream cheese and jelly 10:00 am Snack fruit yogurt (mixed with 1 tablespoon jam) topped with granola 12:00 pm Lunch tuna and egg salad sandwich (made with extra mayonnaise) with slice of cheese cream of tomato soup (made with double-strength milk ) and 2 teaspoons margarine, croutons, and parmesan cheese fruit canned in heavy syrup double-strength milk 3:00 pm Snack peanut butter and jelly on graham crackers super shake 6:00 pm Dinner chicken (breaded with egg and bread crumbs, fried or baked and drizzled with melted butter) mashed potatoes (made with double-strength milk, butter, grated cheese, dry milk powder, and sour cream) green beans with margarine and almonds warm biscuit with margarine and honey (if homemade, add milk powder to dry mix) double-strength milk strawberries with whipped cream or ice cream 9:00 pm Snack hot cocoa made with double-strength milk topped with marshmallows and whipped cream banana nut bread with cream cheese (if homemade, add extra egg yolk to batter)

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