Nutrition Guidance Manual - WI Child Nutrition Programs (FNS)

‣ Trim away visible fat from meats and poultry before cooking. Remove theskin from chicken and turkey to reduce the amount of solid fats. Drain offany fat that appears during cooking.‣ Boil, grill, roast, poach, or boil fish, meat, or poultry instead of frying.These cooking methods do not add extra fat and calories. Keep in mind thatbreading adds extra calories, and frying causes food to soak up more fatduring cooking.‣ Limit serving highly processed poultry, fish, or meat (like hotdogs, chickennuggets, and fish sticks) to once weekly. Even “reduced-fat” meats andcold cuts, like sausage, bologna, and salami, may be high in solid fats,sodium, and calories. Use canned tuna or salmon (packed in water) forsandwiches in place of deli or lunch meats, which are often higher insodium.‣ Purchase canned beans, fish, and meat labeled “no salt added” or “lowsodium.” If these are not available, reduce sodium by draining and rinsingcanned foods before preparing. Choose fat-free refried beans or reducedsugarand reduced-sodium versions of baked beans.‣ See Choose MyPlate for additional ideas on lean choices for meat and meatalternates. http://www.choosemyplate.gov/food-groups/protein-foodtips.htmlBuild a Healthy Plate with Whole GrainsAny food made from wheat, rice, oats, cornmeal, barley, or cereal grain is a grainproduct. Bread, pasta, oatmeal, breakfast cereals, tortillas, and grits are examplesof grain-rich products. Grains are divided into two groups: whole grains andrefined grains. Whenever possible, whole-grain versions of these grain productsshould be offered. Most children 2 years and older do not consume enough wholegrains or other foods rich in dietary fiber. You can help by providing children witha variety of whole grains during the week. The Dietary Guidelines for Americansrecommend making at least half your grains whole grains. Increase the amount ofwhole grains in children’s diets by purchasing, preparing, and serving foods thatcontain a whole as the first ingredient in the ingredient list. Including whole-grainfoods in meals and as snacks can: Give children the B vitamins and minerals they need for energy to play andlearn. Promote proper digestion. Help them feel full longer and maintain a healthy weight as they grow. Add texture and flavor to their plate.30