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Patient Education

Healthy Children

Nutrition Tips for Women, Infants, and Children
Pregnant and Breast-feeding Women

Good eating habits are especially important during this period as your baby is depending on you to provide the nutrients he needs to grow healthfully. When you are pregnant, it is important to gain weight slowly and steadily in order to have a healthy size baby. Typically, an average women needs to gain 25 to 35 pounds during pregnancy. Also, it is important to eat a variety of foods. If you follow the Food Guide Pyramid, you can get all the vitamins, minerals, protein, carbohydrate, and fat that you and your baby need for good health. Smoking and drinking alcohol are bad for you and the baby. Your baby is counting on you! Your body needs at least 9 bread servings, 3 fruit servings, 4 vegetable servings, 2-3 meat servings, and 3 milk servings per day.


Infants grow fastest during this time. Usually, your baby will double in size by six months and again in another six months. Therefore good nutrition is very important for good health. Breast milk or infant formula is all he needs for the first four to six month of life. Soft foods can be added to the infant’s diet around 4 to 6 months of age. Infant cereal (with iron), pureed vegetables, pureed fruits, and pureed meat is the sequence in which foods should be introduced to a baby. Also, it is important to add one new food item at a time. This will make it easy to identify any food allergies. Cooked, mashed egg yolks are very popular with infants. However, egg whites are good after 12 months of age. Adequate calories are very important for growing bodies. So don’t use low-fat foods for children less than 2 years old.


Between the ages of one to five years, your child is growing rapidly and needs to eat between 5 and 7 times a day. This gives him adequate energy to fuel his actively growing body. Foods high in vitamins, minerals, and protein are better than foods with high calories but little nutrients. Eggs, milk, chicken, grains, fruits, and vegetables are more nutritious than chips and soda pop. It is also good to introduce children to new and different foods to prevent them from becoming picky eaters. Choking is a problem at this age, so it is important to watch your child while he eats. Hot dogs, hard candies, nuts, and grapes can be especially dangerous. If possible, either cut these items into small pieces or do not serve these items. Physical activity is good for a child. It will help him control his weight.

Eggnews Eggs have:

  • Protein – builds and maintains muscles.
  • Vitamin A – important for eye sight.
  • B vitamins – changes food into energy.
  • Calcium – builds strong bones and teeth.
  • Phosphorus – found in bones and teeth.
  • Iron – carries oxygen to muscles.
  • Zinc – helps body grow.

Food Safety

Foods you buy at the grocery store are the safest in the world. Follow these instructions to keep your food safe at home.

  • Refrigerate all perishable food items. (eggs, milk, meats, poultry, fish, fruits, and vegetables)
  • Leave no perishable foods out for more than 2 hours.
  • Wash cutting boards and knifes with hot soapy water after each use.
  • Fully cook all meats, poultry, fish, and eggs before servings.
  • Store eggs in their carton on a refrigerator shelf, not on the door.
  • Discard cracked, broken, or leaky eggs.
  • Wash your hands before preparing foods.

Eggcellent reasons to eat eggs

  • Delicious
  • Nutritious – contains many important nutrients for few calories.
  • Convenient – fast and easy to cook and always ready to be cooked, no thawing needed.
  • Versatile – eggs can be served any time of the day – breakfast, lunch, or dinner.
  • Affordable – one of the most economical protein source available.

Eggcellent Recipes


8 eggs 8 taco shells or soft tortillas
1/2 cup whole milk 2 cup shredded lettuce
1/2 tsp salt 4 oz. American cheese
1/2 tsp pepper 1 cup salsa

cooking spray


In medium bowl, beat together eggs, milk, salt, and pepper. Lightly spray 10-inch skillet with cooking spray. Over medium heat, heat pan until just hot enough to sizzle a drop of water. Pour in egg mixture. As mixture begins to set, gently draw an inverted pancake turner completely across bottom and sides of pan, forming large, soft curds. Continue until eggs are thickened and no visible liquid egg remains. Do not stir constantly. Spoon eggs into taco shells. Top tacos with lettuce, tomatoes, cheese, and salsa.

Makes 4 servings.


2 eggs cooking spray
2 Tbsp whole milk 1 slice cup American cheese
1/4 tsp salt 1 slice lean cooked ham (optional)

1/4 tsp pepper


1 cup hotdog bun

In small bowl, beat together eggs, milk, salt, and pepper. Lightly spray 7 to 8-inch skillet with cooking spray. Over medium heat, heat pan until just hot enough to sizzle a drop of water. Pour in egg mixture. (mixture should set immediately at edges.) With an inverted pancake turner, carefully push cooked portions at edges toward center so uncooked portions can reach hot pan surface, tilting pan and moving cooked portions as necessary. When top is thickened and no visible liquid egg remains, top with cheese and ham, if desired. With pancake turner, roll omelet. Slide into hotdog bun.

Makes one serving.

Adding a glass of milk and a piece of fruit will turn above recipes into a complete, balanced meal. Enjoy!


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