healthy kids

healthy kids

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Month: July 2018

Healthy Kids Start With Healthy Parents

Posted on July 25, 2018 in Uncategorized

Are healthy kids by-product of healthy parents? … or are they born knowing the difference between healthy foods …and unhealthy foods? At the tender ages of childhood, kids learn habits that will stick with them into their adolescence years, and well into adulthood. I’m certain you agree…

Here’s my point:


Let me further explain:

I speak with a lot of parents about what types of food they are serving at the dinner table. Guess what? Their children will never have a chance to be slim and fit with the portion sizes and the quality of foods they are being served. NEVER!

Here is the fascinating part: In one breath, the parents are TRYING to tell their kids about how to eat well, and how to exercise… and then guess what? At dinner, the parents are shoving oversize portions of processed and high-fat foods right down their throats.

The best part? “Be a good boy now and eat all your food.” WOW! We are rewarding our kids by teaching them how to overeat……

Parents, I’m not telling you to stop every single thing you do and re-create a new life of lettuce and water…. and 2 hours of exercise every single day.

No, not at all. What I am telling you is that there are a lot of LITTLE THINGS you can do for your kids that ADD UP to bring them huge benefits in portion control and healthy habits. Here are a few things you can focus on:

1. Snack time– give only HALF of the snack, and save half for later. No child needs 24g of sugar at a time.

2. Multiple kids – split the meals and snacks in HALF. Sugary drinks? Dilute them with water…. help save your child’s life.

3. Television time– during commercials, the kid(s) have to run in place for 1 minute, then do a few push ups, and maybe a few situps…. this simple activity when added up brings HUGE RESULTS- and it helps to build healthy habits that will last a lifetime for your children.

4. Spaghetti O’s – At almost 2,000mg of sodium per can, there is a simple healthy alternative. Whole wheat pasta with low-sodium tomato sauce… sprinkle with oregano and Parmesan. Great tasting, and healthy, too!

What Goes Into A Healthy Kid Lunch?

Posted on July 17, 2018 in Uncategorized

A healthy and varied kid lunch box starts with having the essentials on hand. This includes a quality unbreakable thermos (for keeping foods either hot or cold), a thermal lunch bag (to preserve freshness), a freezer pack (to maintain a cool temperature), some plastic cutlery, a reusable drink box and an assortment of storage containers with tight-fitting lids.

Once you have the basics of your kid lunch box assembled you can switch your focus to the kinds of nutritious foods you’ll be packing.

A healthy kid lunch box starts with a balanced meal of carbohydrates, protein and fats.

Above all else, a kid lunch box should contain healthy servings of grains, fruits and vegetables. Where possible, select whole grains over refined flours. The main reason being is that whole grains contain more fiber and nutrients than grains which have been heavily processed.

Kid lunch box staples should always start with complex carbohydrates. When purchasing bread, bagels, pitas, tortillas or even hot dog and hamburger buns choose 100 per cent ‘whole grain’ wheat over enriched white. Remember also that all brown breads are not created equal. Always check the ingredient list to know exactly what you’re buying.

Most kids love deli meats but there’s value in switching to low-fat or fat-free brands of their favorites. With improvements in low-fat versions of deli meats favorites like turkey or chicken breast, ham, roast beef or even bologna may still make your child smile.

Cheese is also a good addition to a kid lunch box but in moderation. Consider low-fat or fat-free cheese. Granted cheese like milk provides calcium but unfortunately it’s also the second leading source of artery-clogging fat in the diets of most children.

If you’re concerned that your child isn’t getting enough calcium in his or her diet consider that calcium is still found in most low-fat dairy products as well as in calcium fortified orange juice.

Like cheese, select fat-free (skim) milk or 1% over 2% or whole. The reason for this is that milk is one of the most common sources of saturated fat in children’s diets.

Vegetables are another must have in a kid lunch box. Never pack a sandwich without adding lettuce or slices of cucumber. If your child balks at the mere mention of veggies you may have to get sneaky and add grated zucchini or carrots to sandwich fillings or blend some into your child’s favorite muffin batter. Another option would be sending along a container of tomato or vegetable juice.

Finally each and every kid lunch box you pack should include at least one helping of fruit whether its fresh seasonal produce or canned unsweetened fruit salad.

When it comes to fruit always offer up new varieties served in different ways. Cubing or slicing up a fruit in a fresh way can make all the difference to a child. Think melon balls instead of melon slices and orange rings (or half moons) instead of orange triangles. Add a yogurt dip and you may have converted a non-fruit lover into one who can’t get enough of her new found favorite.

A healthy kid lunch box is made easy if you routinely stock your kitchen cupboards, bread box and fridge with wholesome foods. When grocery shopping always think about the week ahead and how many school lunches need to be made.

Healthy Kids’ Recipe with Vitamin C

Posted on July 11, 2018 in Uncategorized

Healthy Kids recipes should always include foods that are rich in vitamins and nutrients. Vitamin C is especially important for children. The good thing about Vitamin C is that it is present in a variety of fruits and vegetables.

Children need a daily intake of Vitamin C because it is important for maintaining a healthy immune system. Among the many benefits of Vitamin C for children is that it acts as a powerful anti-oxidant as well as an anti-inflammatory agent that prevents oxygen-based damage to the cells

Children can get their daily dose of Vitamin C by consuming a variety of fruits and vegetables. Fruit is a delicious food with wonderful colors and textures that appeal to children. Fruit is one of the easiest healthy foods to get kids to eat.

Fruits as well as vegetables are vital for the health and well being of children. Raw fruits are preferred because of their high fiber and water content. But frozen fruits and vegetables are still a viable source of Vitamin C that can be an alternative to fresh vegetables.

Vitamin C has to be consumed daily because the body does not store Vitamin C. Pediatricians recommend that children should consume at least 30 – 45 mg. of vitamin C per day. This is the minimum requirement. Parents should check with their own Pediatrician to confirm the requirement or special needs for their children. Children with asthma or other health problems may require a higher consumption of Vitamin C.

Some nutritionist recommends a daily intake of up to 200 mg./day of Vitamin C. If a child consumes the recommended daily allowance of five servings of fresh fruit or vegetables per day, they would be in this recommended target range.

The bad news is that less than 20% of children or adults consume the recommended daily allowance of fruits or vegetables. Meeting the minimum RDA can be as simple as increasing the kinds of fruits and vegetables consumed each day.

Citrus fruits like strawberries, lemons and oranges are delicious sources of Vitamin C. Fresh squeezed orange juice, or a homemade strawberry milkshake are favorites with kids. Fresh squeezed lemonade on a hot summer day will provide a healthy thirst quencher.

Try this Strawberry Fluff Recipe


*16 oz. strawberries fresh or frozen

*1 pkg. colored marshmallows

*1 large tub of Cool Whip

*1/4-cup sugar


1. Cut up the strawberries

2. Mix with Cool Whip

3. Add sugar

4. Mix well

5. Stir in 1/2 to 3/4 package marshmallows

6. Refrigerate

There are other vegetables and fruits that contain high volumes of Vitamin C. An unlikely source of Vitamin C is broccoli and cauliflower. These nutrient rich vegetables provide over 45 mg. of Vitamin C in a ½ cup serving. Exotic but delicious fruits like papaya, mango or kiwi have high Vitamin C content. A slice of tomato provides 25 mg. of vitamin C.

The RDA recommendation provides the basic amount of Vitamin C that is needed to avoid a deficiency disease. But children have unique requirements for Vitamin C as they develop. A diet rich in Vitamin C offers a lot of health benefits for both children and adults.