A Parents' Guide To Nourishing Kids In Motion

a parent’s guide to

nourishing kids in motion

ÂŽ

TABLE OF CONTENTS ONTENTS Balancing Nutrition: Just for Kids......

Kids...... p. p4 In raising our family, we wanted to find organic snacks to nourish our kids. Finding nutritious on-the-go food wasn’t easy. That’s why we created CLIF Kid®—healthy, delicious, organic snacks to keep kids going, growing, and exploring.

– Kit & Gary, Parents and Co-owners of Clif Bar & Company

Ingredients Matter: Keep It Simple......

Simple...... p.7 Kids in Motion Motion...... ...... p.8 p Tips for Picking a Healthy Snack......

Snack...... p.9 Get Outside and Play......

Play...... p.10 p

Tara DelloIacono-Thies, RD is CLIF Kid’s on-staff registered dietitian, a foodie at heart, and a mom who understands that “if it doesn’t taste good, kids won’t eat it!” In this guide, Tara has compiled quick tips on kids and nutrition, based on years of working with concerned parents.

Balancing Nutrition: Just for Kids CLIF Kid snacks are specially made to nourish kids’ growing, active bodies.

What makes CLIF Kid Ž snacks special: Proper portions of important nutrients necessary for energy and growth Snack variety providing whole grain and fruit options Key vitamins and minerals added based on kids’ intake and Recommended Daily Allowances (RDA)

Vitamins and Minerals Kids Need A series of nutrition surveys and reviews by the American Dietetic Association and the United States Department of Agriculture have identified areas of nutrition concern for children.

Zbar addresses the micronutrient needs of kids by basing fortification on the RDAs for kids.

Vitamin

Function

Vitamin A

Helps eyes adjust to light changes.

Vitamin C Calcium

% DV in Zbar

% RDA for % RDA for 4–8 –8 year olds 9–13 year olds

6%

35%

35%

Plays a role in formation of bones, cartilage, muscle, and blood vessels.

35%

84%

46%

Works in muscle contraction and is important for bone and teeth strength.

30%

38%

23%

Helps deliver oxygen to the tissues in the body. Vitamin C enhances its absorption.

10%

18%

23%

Works with other vitamins and minerals to digest and metabolize carbohydrates for energy.

30%

75%

50%

Joins other vitamins and minerals in facilitating metabolism.

15%

43%

29%

Aids enzymes involved in protein metabolism. It is also essential for red blood cell metabolism.

20%

50%

33%

Vitamin B6

Helps build enzymes responsible for energy production.

20%

66%

40%

Folic Acid

Increases folate levels in blood. Folate helps produce and maintain new cells during periods of rapid growth, and children need it to make normal red blood cells and prevent anemia.

20%

66%

40%

Vitamin B12

Plays an important role in the production of energy from fats and proteins and in oxygen delivery to the cells.

10%

50%

33%

Vitamin D

Aids nerves in carrying messages between the brain and every body part. The immune system needs it to fight off invading bacteria.

35%

84%

46%

Phosphorus

Serves to buffer acid and also helps with energy transfer in metabolism.

6%

12%

23%

15%

45%

28%

Iron Thiamin Riboflavin Niacin

Zinc

Aids in immune system protection.

Essential Food Components Carbohydrate, protein, and fiber are great playmates. When found together in foods, they keep kids going, growing, and exploring.

ingredients matter: keep it simple

Carbohydrate provides energy to the muscles and brain, so kids can stay ahead on the playground and in the classroom.

Protein makes muscles grow and helps the immune system.

Protein also helps the body digest carbohydrates more slowly, which stabilizes energy levels.

Fat is needed for the absorption of fat-soluble vitamins A, E, D, and K. It is also a necessary source of energy and essential fatty acids.

Fiber is a type of carbohydrate that keeps the arteries and digestive tract clean. Along with protein, fiber also slows down the digestion of carbohydrates.

tip

Look for the following examples of healthy carbohydrate, protein, fat, and fiber on packaging labels:

Carbohydrate: fruits, vegetables, whole grains Protein: milk, beans, fish, cheese, lean meats Fat: nuts, seeds, avocado, olives Fiber: whole whole-grain grain oatmeal, beans, broccoli, whole-wheat whole wheat bread

We take care of what kids put into their bodies by spending time choosing the ingredients we put in our snacks. That’s why our bars and fruit ropes are USDA organic.

Organic foods are better for your body and for the planet.

Organic ingredients are free of residues from toxic pesticides and synthetic fertilizers.

Food labeled as organic have: No high-fructose corn syrup No partially hydrogenated oils No preservatives No artificial flavors No trans fats

tip

Look for foods with the USDA organic seal on them.

Foods labeled with this seal are produced, processed, and certified in compliance with national organic standards.

kids in motion

tips for picking a Healthy Snack

Energy In: Calories provide the energy kids need to grow and play.

How many calories each child needs depends on gender, height, weight, age, and activity level. On average, most kids fall within the range of needing 1,400 to 2,500 calories each day.

Energy Out: Kids need to be active every day so they stay physically and mentally fit. Activity uses up the energy from calories that are eaten.

Healthy snacking is an important part of nutrition for kids. It delivers energy and nutrients to kids’ bodies throughout the day, which is critical for learning and physical activity. Choose foods that are low in saturated fat and high in fiber and that contain key vitamins and minerals.

Over time, balancing “Energy In” from calories and “Energy Out” from activity will put kids in Energy Balance, which promotes healthy growth and development.

Serving Size / Calories: Check the serving size so you know how many portions are in one package. Healthy snack size for kids is about 150 to 200 calories.

Calories Burned in Range of Activities

Calories from Fat: No more than 30% of calories should come from fat. Therefore, no more than 60 calories should come from fat.

(Based on 60 minutes of activity) ACTIVITY

60-POUND POUND KID 80-POUND POUND KID 10 100-POUND POUND KID

Leisure Bicycling

83 calories

110 calories

137 calories

Playground Games

110 calories

146 calories

182 calories

Swim Team Practice

248 calories

329 calories

410 calories

Basketball Game

193 calories

256 calories

319 calories

Soccer Game

248 calories

329 calories

410 calories

tip

Kids need 60 minutes of vigorous to moderate active play (preferably outdoors) each day to maintain a healthy weight.

% Daily Values (DV): The %DV makes it easy to see which foods are higher or lower in nutrients. When you are comparing similar foods, be sure you are comparing similar serving sizes too.

Fiber: Kids need fiber to keep the digestive tract clean. Kids should snack on foods with 3 grams of fiber or more per serving, which can be found in whole grains like oats and whole-wheat flour.

Sugar: On a food label, this refers to both added sugars (like organic cane juice) and naturally occurring sugars (like lactose in milk). Be sure to weigh the balance of sugar to the other nutrients provided in the food.

Ideally, a snack should be less than 35% of its total weight in sugar.

Sodium: Kids typically need 1,200 mg of sodium per day. But, on average, they consume more than twice that–2,800 mg each day– according to the Institute of Medicine.

get outside and play

scavenger hunt

Did you know that kids today are more likely to know how to play a video game than ride a bike? bike *

At CLIF Kid, we think playing outside helps you grow physically and mentally. With an adult, try and find all of the items listed below from the outdoors. Have fun exploring!

Playing outside allows children to run about freely and is a great way to encourage them to become naturally fit. A study by The Nemours Foundation has shown that children who get exercise are less likely to develop illnesses such as heart disease and diabetes.

Something green

Encourage your children to get outside and explore with fun games such as scavenger hunts, or check out clifkidbackyardgame.com to find backyard games created by kids and for kids!

Something that has a smell

Something you need an adult to help you reach Something that is hard

Something that is soft Something bigger than your hand Something red Something that makes noise

TM

Something with holes Something that grows Something you can recycle

* “Kids Are Learning Computer Skills Before Life Skills.”

Conducted by Research Now and commissioned by AVG as part of AVG’s Digital Diaries Series, January 2011.

®

meet the clIf Kid family CLIF Kid Zbar™ BAKED WHOLE-GRAIN WHOLE GRAIN ENERGY SNACK • •

8–11gg OF WHOLE GRAINS 122 VITAMINS AND MINERALS

CLIF Kid Zbar Crispy™

WHOLE- GRAIN RICE CRISPY BAR WHOLE • •

8gg OF WHOLE GRAINS EXCELLENT SOURCE OF CALCIUM

CLIF Kid Zfruit™ REAL FRUIT ROPE • •

ONE SERVING OF FRUIT* FRUI EXCELLENT SOURCE OF VITAMIN C

* One serving of fruit per piece based on USDA Dietary Guidelines

Distributed by Clif Bar & Company, Emeryville, CA 94608 U.S.A. • 1-800-CLIFBAR M-F 8-5 PST • clifbar.com ©2011 Clif Bar & Company • CLIF, CLIF Kid, CLIF Kid Zbar, CLIF Kid Zbar Crispy, and Zfruit are trademarks of Clif Bar & Company CK11.561