Posts for tag: Nutrition
- Two to three ounces of lean protein for muscle and tissue development. This can include chicken, turkey or tuna on a whole grain mini-bagel. Pair this with chickpeas or a hardboiled egg and your child will receive the lean protein they need at lunch.
- Heart healthy oils for heart and brain health might include two tablespoons of natural peanut butter on several whole grain crackers.
- Fruits such as grapes, mandarin oranges, pears and berries provide fiber and micronutrients. You can also include vegetables such as broccoli or grape tomatoes, or even whole grains, including whole grain bread, bagels, pasta, quinoa and brown rice.
- Calcium rich food is very important for bone development. These foods include low-fat cheese or six to eight ounces of low fat milk or yogurt.
Too often, children fall into unhealthy routines when it comes to eating. These habits can jeopardize their long-term overall health, potentially leading to serious complications later in life. In fact, nearly 1 in 3 children in America is overweight or obese. That’s why the early years are important for building a child’s nutrition habits. By starting young and encouraging a fun, healthy diet, it’s possible to lay the foundation for a lifetime of healthy, independent eating.
Here are a few simple tips for instilling healthy eating habits in your kids.
- Eat in moderation
Eating healthy doesn’t mean your kids can never have a little “junk” food as a treat. Teach your child the importance of moderation, healthy portion sizes and self-control when it comes to making daily food choices.
- Quality over quantity
Rather than making your child clean his plate, encourage him to eat slowly. This will help your child detect hunger and fullness better, preventing overeating and teaching portion control.
- Shop smart
If you don’t buy it, they can’t eat it. When shopping for foods choose fresh fruits and vegetables, whole-grains, low-fat dairy products and lean meats. Stock up on healthy snacks for after school, and avoid buying too many junk foods or sugary drinks and sodas that are stumbling blocks to healthy eating.
- Pack smart for school
Be aware of your child’s school lunch options by reviewing the menu. Help your child understand how he can make good meal choices at school, and if you need to, pack your child a nutritious lunch to ensure he’s getting a variety of healthy foods that he likes to eat.
- Load up on fruits and vegetables
When cooking, introduce a variety of fruits and vegetables into your meals as a great way to get your kids to try—and even acquire a taste for—healthier foods. It may take several tries, so be persistent and creative in your meal planning.
- Set a good example
One of the best ways a parent can support healthy eating habits for their child is to model similar habits. Most kids are more willing to try foods if they see their parents enjoying them.
- Make meals family-time
Eat together as a family when possible, and make mealtime fun by trying new foods together.
Bottom line: Instilling healthy eating habits in children is an ongoing process that takes time and patience, but the benefits of a healthier lifestyle can last throughout their entire life. Talk to your child’s pediatrician for guidance if you have questions about your child’s eating habits or dietary needs.
Sometimes a sit-down meal seems impossible at times for busy families and making sure that a meal is healthy feels like an even bigger challenge. With a little organization, you can have the chance to serve healthy meals and sit down as a family once again. However, other nights you might find yourself on the go throughout the dinner hour. With help from your pediatrician, you can establish proper eating habits throughout the day.
Studies suggest that children who skip the morning meal run a greater risk of being overweight, which is why experts agree that breakfast is the most important meal of the day. By skipping breakfast, it is next to impossible for children, and adults, to make up for the nutrients lost. Healthy breakfast foods, such as milk and whole grains, provide an array of nutrients necessary for proper growth and good health. Additionally, breakfast provides a positive effect on academic performance because after about 10 hours or so without food, eating in the morning fuels the brain and body for the day ahead.
Throughout the day, it is important to snack smart. Make sure you buy healthy snacks and portion them into individual servings so that you always have a grab-and-go snack for each member of the family. A snack between meals is important to keep hunger at bay and prevent binge eating. Students also need snacks to help them concentrate and learn at school, and working adults who keep healthy snacks on hand are less likely to hit the vending machine in the afternoon.
Make Smart Restaurant Choices
Yes, there will be times when a busy family has to eat out, but doing so does not have to derail your healthy eating goals. Choose the restaurant you will go to ahead of time and use its website to look at the nutritional information for the menu items offered. This allows you to make a choice that is healthy ahead of time so you are prepared when you get there. Avoid looking at the menu again, if possible, so that you are not tempted to choose something unhealthy.
Talk to your pediatrician for more information on how you can properly plan meals for your busy family. Remember, proper eating habits help your family throughout the day.
As children grow into adolescence, their bodies require more nutrients to grow healthy and strong. But as many parents know, for those teens with busy school schedules, sports practices and jobs, managing a healthy, well-balanced meal plan isn’t always at the top of their priority list. In many cases, a teen’s most important meals are eaten in the car or on the bus as they shuffle from one activity to the next.
Parents can play a very important role in influencing their teen to stay active while maintaining a healthy diet. These tips can help:
- Encourage your teen to not skip meals, especially breakfast. A well-balanced breakfast is essential to keeping your son or daughter nourished throughout the day.
- Educate your teen about healthy snack choices. Stock your refrigerator and cabinets with healthy foods and snacks, such as nuts, fruits, vegetables, whole grains, low-fat milk and lean meats and poultry. Avoid buying sodas and other sugary drinks and foods that are low in nutritional value.
- Involve your teen in the selection and preparation of foods to teach them to make healthy choices.
- Teach your teen how to make healthy selections when eating out at restaurants.
How many servings per day your teenager requires will depend on how many calories his or her body needs. This is based on age, sex, size and activity level. You can discuss your teen’s nutritional habits and recommended daily intake with your teen's pediatrician.
Although balancing school, sports and social activities may present challenges to eating healthy, it is possible to guide your teen on a path of nutritional food choices. Educate them now and promote healthy eating at home to help your teen develop a good understanding of proper nutrition into adulthood. The whole family can benefit from improved eating habits starting at home.