As parents, we are constantly trying to get good nutritional choices into our kids, all the while making meals and snacks fun. Luckily, there are 7 key health tips that will make healthy eating quite simple. They are:
1) Your children need to eat fat
Did you know that 60% of your child’s brain is made up of fat? The right type of fat, such as monounsaturated fat and omega 3 fat, is necessary for overall health and wellness. The “good” types of fats to include in your child’s diet include nuts, seeds, cold -water fish, avocados, olive oil, and omega 3 fortified foods (i.e. bread, milk). Kid-friendly options include omega-3 French toast (made with omega-3 eggs), sliced avocados in a wrap or nut butter sandwiches (almond or peanut butter) at home.
2) Refined sugar zaps your child’s immune system
In addition to causing inflammation and contributing to excess weight gain, research demonstrates that an over consumption of sugar can lead to immune system suppression. Thus, if your child is “run down” or it is cold or flu season – an over-abundance of white sugar can cause their immune system to “crash”. To keep your kids healthy, opt for healthier sugar options such as fruit, bake with sweet spices such as cinnamon and nutmeg, and use low-glycemic coconut sugar.
3) Treats are important
Complete deprivation tends to lead to the sneaking of food, cravings and a compulsion to eat more. Whether it is a birthday party, a weekly pizza night or your child’s favourite indulgence (i.e. a cupcake) – allowing your child to fall off the health wagon on occasion is a good thing. You can also bake with healthier sugars (i.e. coconut sugar) and flours (i.e. spelt or whole grain flour) to ensure they are eating treats that are more wholesome.
4) Provide them with protein power!
It is not uncommon for kids to be deficient in protein and iron. In fact, iron is the number one mineral deficiency in children today. Protein is also important to help your child feel full and for proper muscle repair and development. Ideally, your child has a protein option at each and every meal. Examples include turkey or chicken, tuna or egg, yogurt, cheese, protein powder, red meat, beans and legumes.
5) Quality carbohydrates provide the perfect fuel to sustain energy for your child
All kids require a constant carbohydrate intake to ensure they have sufficient glucose (sugar) to run their body. The quality of carbohydrate intake matters quite a bit. Switch out all your refined white floury grains to 100% whole wheat options and/or whole grain breads. You can also introduce quinoa and brown rice at dinner and slow cooking oatmeal with fresh fruit and brown sugar in the morning.
6) Meal time and TV time should be separate
I am a big advocate of structured meal-time and a sit down “screen free” dinner. Numerous studies have demonstrated that an increase in screen time (TV, video games) is associated with an increase in obesity. Have rules set around mealtime and TV watching and try to stick to them.
7) Exercise is equally important as the food your kids eat
In addition to eating healthy, our kids need to move! It is recommended that children engage in some sort of physical activity for a minimum of 1 hour per day.
Courtesy of: Dr. Joey Shulman
www.drjoey.com
@drjoeyshulman