Best Food Guide for Kids
A national study shows that more and more children are dealing with obesity.
The numbers of children with poor nutrition is astounding. Macaroni and cheese, hotdogs, and French fries were among the top food choices for children. So how do we get them to eat better?
The first step is to make sure they eat what is cooked. If you are serving a food dish they don’t like, they can have the choice of eating it or not having dinner.
This can be really difficult at first and can start a big fight. When introducing new foods that you think your kids won’t like, also serve something good that you know they will eat. This can help eliminate the problem of them “starving to death”.
Once your children know that they must try new foods, it allows you to begin experimenting. For our family, I found a recipe book that had 36 weeks of recipes.
The first time we used the book, each family member rated the dinner item. I placed a star by the recipe for each family member that liked the food. Now when we go through the book, if an item has fewer than 3 or 4 stars, I skip that meal.
Find recipes that provide good nutrition – legumes, vegetables, fruits. We all remember the food pyramid from our days of school.
If your kids are eating school lunch, they are getting one good nutritious meal. You can follow their food guidelines when planning your own meals.
Keep the monthly calendar with the meals the school has planned, and follow them for dinner (in a different month).
Introduce foods that you know your children didn’t like before, and have them try one bite. Kid’s taste buds change over time, and something they hated before they might really like now.
How to Wean Your Kid from the Junk Food Joneses
I’m sure you’ve heard the expression “Keeping up with the Joneses.” It used to mean creating a life-style that had quality, pizzazz, and followed the “trends.”
But what if you live in a culture where “the Joneses” our kids see every day on TV commercials and media ads are endorsing low-nutrition, heavily processed fast foods and soft drinks?
Getting the whole family to eat healthy meals in a culture where some kids think that a potato chip is a vegetable can be a real challenge.
But there are realistic, easy-to-implement strategies that can help you to gradually wean your children away from poor nutritional choices and toward delicious more wholesome foods.
Just Because You’ve Seen the Light….
It’s highly unlikely that your children are suddenly going to wake up one morning and stop eating junk food just because you’ve seen the light about healthy nutrition, or just because you want them to.
Our children are bombarded by the fast-food culture from the day they enter this world, and they know the names of the fast-food chains even before they know their colors.
It isn’t by chance that there is an entire market of convenient processed foods positioned just for kids. These foods are very savory and appealing, usually salty, sweet, or easy to chew.
Microwave pizza, macaroni and cheese, soup in a cup, and canned spaghetti are all examples of the kind of foods that are highly addictive to children’s taste buds.
Unfortunately, these foods provide very little nutritional value. They can cause your children’s health to decay and can make them overweight. Even worse, your kids become addicted to the flavor and short-term energy rush that junk food provides them.
The challenge is to learn how to create healthy family meals that are not only user-friendly for adults, but realistic options for the kids. The following strategies will help you create meals and snacks that are not only nourishing, but also fun for the whole family.
Get Your Kids Out of the Junk Food Ghetto
To start with, don’t let your kids live in a junk food ghetto.
How many times have you and your children sat down to meals that were separate and nutritionally unequal? Adults eat chicken, steak, fish, salad, baked potato, and vegetables while kids eat hotdogs on white buns with a side of potato chips, macaroni and cheese, and/or pizza.
Just because these foods taste good doesn’t mean they are healthy for your kids. You have to wean your kids away from “kid’s food.”
Another version of the junk food ghetto are the microwavable kids’ meals aimed at busy working parents who have to face a roomful of cranky, hungry children at the end of the day.
While these frozen taquitos, pizzas, and breaded chicken nuggets will temporarily satisfy your children, ultimately, they are filled with bad carbohydrates, saturated fats, sugars, and chemicals, which give them their good flavor.
The end result is not a nutritious meal that will help your child to grow and develop in a healthy manner, but high-fat, high-sugar foods that may contribute to hyperactivity, poor cognitive ability, mood swings, and poor sleeping patterns.
And, don’t think you are immune just because you are an adult. If you eat these junk foods yourself, you will have the same problems.
In some instances even Mom or Dad can be the junk food Jones. One client at my nutritional clinic told me recently that she knew her son had become overweight because he was eating “just like his father.” Dad ate nothing but junk, and was none too healthy himself.
Creating “Bridge Foods” for Your Kids
Once children get used to eating processed foods, they become addicted to the flavor and the short-term energy rush. So, how do you wean your kids off these unhealthy foods and introduce them to healthier eating patterns?
To rescue your child from the “junk food Joneses,” you need to slowly wean them away from the foods they are used to by introducing healthier versions. I call these “bridge foods,” nutritious foods that you can slip into unhealthy meals. Here are some suggestions.
If your child’s favorite meal is instant macaroni and cheese, start by serving them a plate that is ½ the old food and ½ a new healthier version, made from whole wheat or organic noodles and organic or low-fat cheese.
You can then increase the percentage of healthier food until your child is used to eating something better. You could even mix in turkey meatballs with their mac and cheese to give them a higher percentage of lean and nourishing protein.
You can do the same thing with fast-food burgers. Start by giving them half of a fast-food burger, and half of a lower fat burger that you have made at home.
You can gradually wean their taste away from the high fat meat by buying leaner and leaner ground beef, eventually mixing it with ground turkey, serving it on a whole wheat bun, and melting organic cheese on top.
To wean your child from cheese quesadillas to baked chicken, you could start by slipping some chicken into the quesadilla.
Or, instead of pepperoni pizza, try pizza with chicken and vegetables. If your kids want a sandwich, instead of using bread,
wrap their turkey or tuna fish in whole wheat pita bread or lavash—or make the sandwich a burrito wrap and add in some vegetables and black beans.
If your child wants a sweet snack, instead of candy bars, cookies, or cake, give them an apple or a frozen banana with some kind of natural (without added sugar)
nut butter, or yogurt with fruit and raw almonds, or even jelly and peanut butter on pita bread. Another great bridge treat is an energy bar (Clif Bar, PowerBar, etc.) with nut butter.
Creating Lifetime Habits of Good Nutrition
A lot of times parents who are trying to improve their children’s eating patterns at home feel powerless about what their kids might be eating away from the house.
Because many schools have experienced budget cuts in recent years, school lunches certainly aren’t what they used to be nutritionally.
Many times these meals are high in starchy foods and low in lean protein and fresh vegetables. But unfortunately even grade schoolers don’t feel that it’s cool to brown bag it—even when that would mean getting healthier fare.
And—let’s face it—the temptation to enjoy after-school fast-food snacks at the homes of peers can be well nigh irresistible.
What should you do? My answer is this: don’t sweat the stuff that you can’t control. As long as your child gets good nutritious meals at home, he or she will be able to develop lifetime habits of good nutrition.
Try these strategies and see how well they work with your whole family.
Low Salt Diet Tips for Kids and Adults
Our bodies only require a small amount of salt for proper nutrition. But the fact is that we all, including our children, consume way more salt -or rather, the sodium – than we should.
Why should we care how much salt (sodium) our children consume?
Too much salt (sodium) creates risk for high blood pressure and higher risk for heart attack. And, we women know salt’s affect on bloating!
The eating habits of our children will continue in their adulthood – and all too frequently less healthy than they were reared when they face busy schedules they haven’t expereinced before.
What is the recommended daily intake of salt (sodium)?
The adult recommended daily intake of sodium in the U.S. is less than 2,400 mg. But, you may be interested to note the the daily recommendation in the UK is less than 1,600 mg! That’s quite a difference.
So, who do you trust?
It doesn’t take much shopping and looking at the nutrition information on foods to find that they hold a LOT of sodium.
I personally think that the government’s recommendation of sodium intake is influenced by prepared food production.
I think that they’ve taken into account how American’s can reduce sodium intake without too much impact on the economy.
But, then again, depending on which association you check, you’ll find different recommendations from them all.
There are no intake recommendations for children, but I think that they are important due to the formation of eating habits that I mentioned above.
So, what’s a person to do?
Of course, a person should follow the advice of his/her doctor.
But, for me – a healthy adult with great blood pressure – I just use my common sense to guide me.
Tips for easy, common sense salt reduction:
Use less salt than recommended in a recipe. I’ve never found it to affect the taste. Most of the time I totally leave it out – especially if it’s accompanied by a product that already contains salt/sodium.
Don’t let your kids salt at the table. The only time salt is on my dinner table is when company is over. I think that my two younger kids don’t even realize that people salt their food at the table.
If you do decide to let your kids have additional salt – put it on for them. It comes out faster than they realize and it’s hard to see!
Check the nutrition label of every food that you buy.
You will quickly become aware of how much sodium is in cereal, bread, canned goods, bacon, frozen foods, etc. Having an awareness of how much sodium you are consuming will make reduction much easier
Buy low-salt or low-sodium versions of a product. Why eat the extra sodium when you’ll adjust to the difference in taste (if any) in a few bites?
Eat more fresh fruits and vegetables.
Substitute salt with other spices that will give food flavor without adding sodium
Forming good “salting” habits now, will make things a lot easier for your children in the future. Do it for them, and you’ll be doing it for you too!
Easy Diet Guide
The mirror is the most terrifying object in the house. You avoid it, cover it, and use the smallest you can find or breaking it so you won’t have to look any more.
Then you start all kinds of diets, you loose weight you gain some weight back and finally you are back where you have started, or even worst – a lot more.
You are tired of fighting with craving for food, you feel like a looser and you are now convinced that you will never win this war.
The result is obviously consuming more food and this time the most harmful king you can find, thinking we have lost the fight lets die with a smile on our face.
I have to tell you my friend that I was just like you. I was just like accordion, that’s exactly how I felt, thin and happy for a short time then back to square one, very frustrating process.
Then I have made-my-mind to stop this. I said to myself fight no more this is not suppose to be a war it’s your life live them for crying out loud.
You could win a war or loose one but not as a daily thing for the rest of your life. You will eventually get tiered at some point which will be exactly the point where you start loosing.
This have completely shocked me, I felt like Sisyphus who was crushed to roll the big bolder up the hill and every time he made it uphill it fell down and he had to start over again. Not me, not any more leave that stone to other people and always stay at the top of the mountain.
This insight has led me to build a lifestyle which, on one hand suits me and on the other hand, kept me in grate shape.
I have decided that during the five working days I will keep strict diet – no cookies in the office or fattening food for launch.
Then, to keep me on top of the hill, on the weekend I let my self a bit of the forbidden food I avoid the rest of the week. I don’t exaggerate but I eat what ever I feel like.
That’s it!!! I have managed to remain on the top of the hill for 5 years now. I am very happy I feel healthy and a live, I can play a lot more with my kids and I really do want people to move from being Sisyphus to simply be the real you again.
Why You Learn About Food Nutrition Facts?
If you’re a parent then you know just how important nutrition can be to your growing child. You’ll also know just how difficult it is to get that nutrition into your child.
It’s an almost impossible task these days to get your child to eat properly, and it’s probably a good bet that you don’t get too many nutrition rich foods into you either.
However, you do need to be aware of what a proper diet can do for you, and for this a guide to some food nutrition facts might just be what you need.
These days it’s just so difficult to get anything into your kids mouths unless it’s first been run through a vigorous treatment of processing.
Anything where all the goodness has been leached out, or alternately where all the nutrition has been overwhelmed by other substances,
is the type of food that you’ll find is what your kids want to eat. And when you’re in a hurry, this is the food that you’ll resort to eating as well.
Almost all processed foods are at the root of all your bad eating habits, and you should become of aware of this so as to be able to at least put a halt on it.
You won’t be able to do it cold turkey, and you might not even be able to do it at all, but if you know your food nutrition facts it’ll be that much easier for you to make an informed decision.
Food nutrition facts can help you decide what foods are not good for you and what foods are. You’ll even come across some food nutrition facts that target fast foods alone.
From this you should be able to decide which type of fast foods you really should stay away from, and which types are alright to eat.
When you start learning about food nutrition facts there’s even a good chance that you might become so horrified to learn what you’re eating that you might even try a complete change in your diet.
Even if this only lasts for a little while, it’s okay, since you’ve tried a better healthy living plan.
You might lack the commitment to it now, but when you’re ready you’ll come back to it and start looking into all those food nutrition facts again.
There’s really only one thing that you need to remember right now though, and that is that processed foods are bad for you. Along with artificially sweetened beverages these can become an unhealthy living style for you and your kids.
So look into some food nutrition facts and find a better way of living and eating that will be healthier all around. You’ll not only be healthier for it, but ultimately you’ll be happier for it too.
What Should You Know About Food Guide Pyramid?
You’ve heard about it when you were in school, but you really didn’t pay too much attention to it. There’s been some talk about it recently but again you just didn’t have the time to give your full attention to it.
Now however, you have enough time on your hands, and besides your kids need help with their schoolwork so you’ll need to learn all about it. What am I talking about? The Food Guide Pyramid of course.
Sometime late in the early mists of science some genius or early nutritionist stumbled across the magical fact that humans needed food to live.
This same person also deduced quite rightly that some foods were more important than others. And taking things one step further,
this genius saw that even from amongst these categories the foods would again be divided into sections where some of these foods should only be taken in smaller quantities.
At a guess this person probably came up with a complex table or matrix from which to describe the proper daily intake of food for a person in the course of one day.
But as will happen, through some method we have instead ended up not with a table or matrix but with the Food Guide Pyramid that graces all doctors’ offices these days.
Well, now you know what the food guide pyramid is, but do you know exactly what it does, and how it works? In the earlier days as little back as five years ago,
the food guide pyramid was set in an orderly manner, with the foods that should be consumed most placed on the bottom, and the foods that should be eaten the least placed on the tip of the food guide pyramid.
As of 2005 however, the food guide pyramid as we know it was changed forever, and a new one was built to take its place.
Essentially this new food guide pyramid tells you the same story, but it now has added components to be able to help you better understand diet and your health.
This new food guide pyramid actually has a person climbing stairs up the side of the pyramid to show that regular exercise also needs to be included in your overall healthy eating habits.
And instead of the horizontal lines that we are so used to seeing, the divisions now radiate down from the tip of the food guide pyramid.
What this tells us is that although some food groups are better for us than others, some foods even within a group should only be taken in moderation.
You’ll also notice that this new food guide pyramid sports a dazzling array of rainbow colors as its divisional stripes, and that’s just to make the sections easier to differentiate.
With six colored divisions you’ll go through Orange (Grains), Green (Vegetables), Red (Fruits), Yellow (Fats), Blue (Dairy), and Purple (Meats, Beans, Fish).
Take a walk through this new food guide pyramid – you might be pleasantly surprised what you find inside.
nutrition in school age,health education about nutrition,child nutrition,health education about nutrition for child,nutrition for school age child pdf,balanced diet,importance of nutrition for child,my plate,