healthy kids

healthy kids

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Month: May 2018

Good Healthy Food = Good Healthy Kids

Posted on May 31, 2018 in Uncategorized

I had an epiphany the other day as I loaded the car from yet another grocery store trip. Produce is heavy! (That wasn’t the extent of it-stick with me here). Produce has some good, solid mass. When you pick a grapefruit you want one that is heavier than it looks. In this particular shopping excursion I had purchased 30 grapefruit, and they were all heavier than they looked. It took some muscle to just load up the grapefruit! I also had oranges, apples, bananas, pears, carrots, lettuce, broccoli, yams, squash, etc, etc, you get the idea. It had been awhile since I’d done a good shopping so I also had some healthy cold cereal that my kids will actually eat on those crazy days when we’re in a rush. After heaving the produce into the car that bag of cold cereal almost flew out of my hands as I loaded it up with the same enthusiasm.

“You are what you eat” rang loudly through my head. I thought of my children-they are all heavier than they look. They are solid kids-not fat-solid. Their cousin counterparts weigh much less than my kids and I’m always surprised when I pick the cousins up-they are so light!!

I thought of my kids and looked at the food in the back of my car. 85% of it was produce. Good, healthy, colorful, solid, delicious produce. This produce is the mainstay of what my children eat-and they are healthy kids! In my mind I saw my children being synonymous with the grapefruit I had just purchased. They are heavier than they look, just like the grapefruit I had so carefully picked out. Every time they eat they are taking nutrient dense food into their bodies and building strong healthy bones and muscles. They don’t drink milk or eat a lot of packaged food, and in that moment I committed to doing even better at making sure my children get the produce they need to keep growing strong and healthy.

Fruits and vegetables are a mainstay in our home, and the kids will often ask for their favorites when we go shopping. Just this week my eight year old begged for kiwi while my 6 year old begged for fresh green beans at the grocery store. You read that right-green beans!! My 3 year old was so sad that there wasn’t any corn on the cob in sight, but settled for strawberries this time.

It doesn’t take much to convince me to buy their favorite fruits and vegetables during our weekly shopping-after all, you are what you eat!

Healthy Kids – Get Your Kids Outside

Posted on May 25, 2018 in Uncategorized

Healthy kids are something we all want. Let’s face it there’s not much more that breaks our hearts than seeing our own kids suffering because they’re sick or under the weather. Most of us would rather be sick ourselves than to see our own kids suffering due to an illness. Since not having our kids get sick is so important to us, it’s really important that we teach and also set good examples of healthy living for our kids.

How can we honestly think our own kids are going to develop good healthy habits if their parents aren’t setting good examples? Kids learn a great deal by simply observing what their parents do. This is true throughout their lives.

Having said that, here are a few things you can do as a parents or guardians to ensure your kids are getting every chance to pick up and learn good healthy habits. Many of these will also help us as parents get some needed exercise.

o During the summertime or when the weather is nice take a family walk or a bike ride every night. This type of exercise is not only good for your health it also is a good idea to do a family activity; this’ll encourage and support the belief in the family spending quality time together.

o Share outside chores with your kids. These don’t have to be difficult things but some things like helping water your trees or helping pick weeds or racking the grass can help your kids appreciate the outdoors, not to mention earn a sense of achievement by helping out.

o Encourage your kids’ involvement in sports at a young age. Most communities have some sort of organized summer sports. These can include T-ball, baseball, basketball, etc. Pick out a couple for your kids to try out. Don’t get discouraged if your kids don’t seem to take an interest and be careful not “push” your kids into sports, they must take in interest for it to be sustainable.

o Get involved in some healthy lifestyle activities yourself. By taking up running or by joining an adult sports league of some sort, your kids will more likely take an interest in getting involved in sports activities.

Healthy Kids Meals

Posted on May 17, 2018 in Uncategorized

If adults have a hard time staying healthy, so do kids. Coming up with healthy kids meals so that they stay in tiptop shape is a common challenge for parents. Here are some tips which can help you come up with delicious and healthy recipes.

The first on the list is to always have a plan for the week. If your kid is just starting with his diet, make exceptions for certain days of the week. You can give your kid the regular favorites once a week, in moderate portions. For example, start the week with a healthy soup and salad for the first three days and then reward him with pizza at the end of the week. This way, he doesn’t feel deprived and can still eat the foods that he constantly craves for.

Ask your kids to prepare the meal with you. Make cooking an enjoyable activity and so they differentiate the healthy and not-so-healthy foods. By letting them help prepare the meals, they appreciate food better because they cooked the food themselves.

Among the healthy kids meals, the safest is usually pasta. Kids love to eat spaghetti. The alternative you can do is to cook pasta the healthy way. Use olive oil instead of the regular oil, and use whole-grain so it’s more nutritious. Replace meat with chicken or shrimp so that the pasta still tastes good. If your kid can eat pasta with purely veggies and tomato sauce, this is so much better.

For dessert, the easiest recipe you is the fruit bowl. You can never go wrong with this because it’s easier to feed kids fruits rather than veggies. This is because fruits are sweeter so kids like them better. Fruit cocktail can be used minus the syrup, or use fresh fruits. Healthy combination’s of apples, bananas and pineapple for example make a nutritious fruit bowl.

Kids love to eat cookies too. Replace fatty chocolate chip cookies with oatmeal cookies. Oatmeal is fiber and this aids in your child’s digestion and metabolism. Instead of munching on chips and junk food that contain no vitamins and minerals, they could use a piece of cookie or two.

Breakfast is considered as the most important meal so it’s always best to make sure that your kid eats a healthy breakfast before sending him off to school. Instead of the usual bacon and eggs, why not replace it with wheat bread and peanut butter and jelly? Kids love peanut butter and jelly sandwiches and they compliment wheat bread too. For the cereals, choose non-fat milk instead of full cream milk. Use freshly-squeezed orange juice instead of packed juices in groceries. These juices contain sugar and other preservatives so they are slightly unhealthy.

Preparing healthy kids meals need not be a tedious task for parents. In fact, this can even motivate adults to eat better and set examples for the kids. Studies have even shown that kids who are aware of their health at such a young age can help prevent smoking, drinking and using drugs.

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