a parent’s guide to

nourishingkids in motionnourishingkids in motion®

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.

Tara DelloIacono-Thies, RDTara DelloIacono-Thies, RD

TABLE OF TABLE OF CONTENTSONTENTS

Balancing Nutrition: Just for KidsBalancing Nutrition: Just for Kids...... p...... p. 4

Ingredients Matter: Keep It SimpleIngredients Matter: Keep It Simple...... p.7...... p.7

Kids in MotionKids in Motion...... p...... p.8

Tips for Picking a Healthy SnackTips for Picking a Healthy Snack...... p.9...... p.9

Get Outside and PlayGet Outside and Play...... p...... p.10

In raising our family, we wanted to find organic In raising our family, we wanted to find organic

snacks to nourish our kids. Finding nutritious snacks to nourish our kids. Finding nutritious

on-the-go food wasn’t easy. That’s why we on-the-go food wasn’t easy. That’s why we

created CLIF Kidcreated CLIF Kid®—healthy, delicious, organic —healthy, delicious, organic

snacks to keep kids going, growing, and exploring.snacks to keep kids going, growing, and exploring.

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

CLIF Kid snacks are specially made to nourish kids’ growing, active bodies.

What makes CLIF Kid® 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)

Balancing Nutrition:Just for Kids 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 addressesthe micronutrient needs of kids by basing fortification on the RDAs for kids.

Vitamins and Minerals Kids NeedVitamins and Minerals Kids Need

% DV in % DV in ZbarZbar

% RDA forRDA for4–8–8 yearyear oldsolds

% RDA for% RDA for9–13 yearyear oldsoldsVitaminVitamin FunctionFunction

Vitamin A Helps eyes adjust to light changes. 6% 35% 35%

Vitamin C Plays a role in formation of bones, cartilage, muscle, and blood vessels. 35% 84% 46%

Calcium Works in muscle contraction and is important for bone and teeth strength. 30% 38% 23%

Iron Helps deliver oxygen to the tissues in the body. Vitamin C enhances its absorption. 10% 18% 23%

Thiamin Works with other vitamins and minerals to digest and metabolize carbohydrates for energy. 30% 75% 50%

Riboflavin Joins other vitamins and minerals in facilitating metabolism. 15% 43% 29%

Niacin 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%

Zinc Aids in immune system protection. 15% 45% 28%

ingredients matter: keep it simple

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

Carbohydrate:Carbohydrate: fruits, vegetables, whole grains fruits, vegetables, whole grains

Protein:Protein: milk, beans, fish, cheese, lean meats milk, beans, fish, cheese, lean meats

Fat:Fat: nuts, seeds, avocado, olivesnuts, seeds, avocado, olives

Fiber:Fiber: wholewhole-grain oatmeal, beans, broccoli, grain oatmeal, beans, broccoli, wholewhole-wheat breadwheat 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

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

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

ProteinProtein makes muscles grow and helps the immune system. Protein also helps the body digest carbohydrates more slowly, which stabilizes energy levels.

FatFat 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.

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

Essential Food ComponentsEssential Food Components

tipLook for foods with the USDA organic seal on them. Look for foods with the USDA organic seal on them. Foods labeled with this seal are produced, Foods labeled with this seal are produced, processed, and certified in compliance with processed, and certified in compliance with national organic standards.national organic standards.

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

tip

Energy In: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: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.

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

tips for pickinga Healthy Snack

Calories Burned in Range of ActivitiesCalories Burned in Range of Activities(Based on 60 minutes of activity)(Based on 60 minutes of activity)

Leisure Bicycling

Playground Games

Swim Team Practice

Basketball Game

Soccer Game

83 calories

110 calories

248 calories

193 calories

248 calories

110 calories

146 calories

329 calories

256 calories

329 calories

137 calories

182 calories

410 calories

319 calories

410 calories

10100-POUND KIDPOUND KID80-POUND KIDPOUND KID60-POUND KIDPOUND KIDACTIVITYACTIVITY

kids in motion

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.

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

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.

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.

% 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.

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.

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

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.

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!

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!

Something greenSomething green

Something you need an adult to help you reachSomething you need an adult to help you reach

Something that is hardSomething that is hard

Something that has a smellSomething that has a smell

Something that is softSomething that is soft

Something bigger than your handSomething bigger than your hand

Something redSomething red

Something that makes noiseSomething that makes noise

Something with holesSomething with holes

Something that growsSomething that grows

Something you can recycleSomething you can recycle

* * “Kids Are Learning Computer Skills Before Life Skills.”“Kids Are Learning Computer Skills Before Life Skills.” Conducted by Research Now and commissioned by AVG as part of AVG’s Digital Diaries Series, Conducted by Research Now and commissioned by AVG as part of AVG’s Digital Diaries Series, January 2011.January 2011.

TMTM

get outside and play scavenger hunt

CLIF Kid Zbar CrispyCLIF Kid Zbar Crispy™

• • 8g OF WHOLE GRAINSg OF WHOLE GRAINS• • EXCELLENT SOURCE OF CALCIUMEXCELLENT SOURCE OF CALCIUM

WHOLEWHOLE-GRAIN RICE CRISPY BARGRAIN RICE CRISPY BAR

CLIF Kid ZbarCLIF Kid Zbar™

• • 8–11g OF WHOLE GRAINSg OF WHOLE GRAINS• • 12 VITAMINS AND MINERALS2 VITAMINS AND MINERALS

BAKED WHOLEBAKED WHOLE-GRAIN ENERGY SNACKGRAIN ENERGY SNACK

CLIF Kid Zfruit™CLIF Kid Zfruit™

• • ONE SERVING OF FRUIONE SERVING OF FRUIT*• • EXCELLENT SOURCE OF VITAMIN CEXCELLENT SOURCE OF VITAMIN C

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

REAL FRUIT ROPEREAL FRUIT ROPE

meet the clIf Kid® family

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