healthy kids

healthy kids

Healthy Kids Meals At Restaurants – Is Your Child Eating Right?

Posted on April 8, 2018 in Uncategorized

The growing instances of child obesity have forced parents to take a second look at their children’s food plate. As a parent, you want to make sure that your child eats only those foods that fulfill a kid’s nutrition needs. However, there is a limit to the amount of control you can exert.

For all those times when you dine out or for those occasions when you are too busy to dish out a meal, your family has no option but to depend on restaurant-prepared meals. We can see how bad you feel, but it needn’t be so any longer. Restaurants, aware of kid’s nutrition needs and parents’ concerns have special kid friendly menus and meals.

You might ask how they are different from the regular restaurant meals. First, they differ in the ingredients they use. Second, they use healthy food preparation methods. Third, they make sure that the foods they serve are appealing both to the eyes and those tiny taste buds. Here’s a detail on healthy kid’s meals at child-friendly restaurants.

  • The Substitution Of White Bread Products With Whole Grains –

Many eateries prefer to use whole-grain products such as whole wheat bread and pastas in place of the white varieties. This is because white bread is hard to digest and calorie-laden. Whole grains on the other hand contain a judicious amount of healthy filling fiber.

  • Serving Organic Food –

Organic food both plant or animal products is a healthier, safer and more nutritious option. You might ask why. Organic fruits and vegetables are produced naturally without the use of fertilizers, pesticides or bioengineering. Similarly, animals are fed only natural feed and are not injected with antibiotics and growth hormones to increase produce. If a restaurant serves organic food, go for it.

  • Grilled, Baked and Roasted –

The method of preparation also influences the nutritional value of the meal. Foods deep fried in oil have a higher calorie content. Grilling, baking and roasting are better food preparation methods.

  • Dispensing With Artificial Colors and Sweeteners –

You might also want to look for meals that do not contain high-fructose corn syrup as a sweetener or any artificial food colors. Fructose corn syrup is high on calories while artificial colors contain toxic substances.

  • Healthy Drinks –

Many of the kid-friendly restaurants have done away with sugary beverages and sodas from their children’s menu. Instead, they serve water, fresh fruits juices and milk shakes.

  • Low-Calorie Meals –

In many cases, it is not possible to remove certain ingredients because they are the soul and substance of a dish. In such cases, restaurants try to make it healthy by tweaking its total calorie content. This includes using low-fat dairy products. They might skip the extra cheese or serve the sauces and dressings separate. The dishes are also prepared to contain a very small amount of sodium. If not, you can ask for the changes to be made to your dish.

You can also order healthy side foods. Most restaurant meals today include fruits and vegetables such as steamed broccoli, fresh carrots, slices of apple, mandarin orange and the likes for kids and children to nibble on; they have said goodbye to the French fries.

So, here’s the trick to ensure that your kid eats healthy even when dining out. Look for food chains that offer healthy and tasty foods not only for children but also adults and make your reservations there.

Healthy Kids Snacks

Posted on April 2, 2018 in Uncategorized

Fruits are one of the most nutrient dense foods available. Fruits are a goldmine of vitamins, minerals and fiber. Getting children to eat fruits is easy because they are bright in color and
taste great. Fruits are available all season long and they are usually relatively inexpensive. Ideally children should consume at least 1-3 servings of fruit per day depending on their age.

Since fruit is in its natural form contains a lot of water it is easier for the body to process. Our mini fruit and cheese kabob recipe can be flexible. You can allow your child to choose the fruits to thread onto the toothpicks. Making the kabobs is a fun project for children. Some of the fruits that you may
want to choose for the mini kabobs is listed below:.

An apple a day will keep the Doctor away. Apples are a great source of vitamins.
Apples also have a lot of fiber. Apples are rich in vitamins A, C, E and folate.

Apples are available in green, red or yellow skin when ripe. Apples can help in the
reduction of colon cancer, prostate cancer and lung cancer. They also help with heart
disease, weight loss and controlling cholesterol.

Bananas are a good source of fiber, potassium, vitamins A, C, B6, E and folate.
*Folate supports red blood cell production and helps prevent anemia. Folates also support
cell production, especially in the skin. Bananas help nerves function properly

Seedless cherries either red or black in color contain anthocyanins that reduce pain &
inflammation. Anthocyanins are antioxidant flavonoids that protect many body systems. They have some of the strongest physiological effects of any plant compound.

Kiwis offer a rich source of vitamins A, C, E, B complex, calcium, iron and folic acid.
The skin of the Kiwi is a good source of flavonoid antioxidants. Flavanoids help keep blood vessels elastic.

Oranges contain vitamin C and immune protecting flavanoids. Oranges provides pectin
and are rich in sodium when ripened in sunshine.

Strawberries are one of the richest sources of vitamin C and fiber. It has high content
of sodium and iron. It helps in whitening of the teeth.

Watermelons are high in mineral content, vitamins and iron.

Healthy Kid Snack – Mini Fruit and Cheese Kabobs


*Fruit of your choice

*Chunks of cheddar cheese cut into 1/2 inch pieces



*Use toothpicks as skewers

*Lay out fruit and cheese on a tray

*Fruit can be strawberries, pineapple chunks, mandarin orange slices, grapes or apple

Allow the children to thread the fruit selection of their choice onto the skewers.
Let them make several that will last throughout the day.
Store remainder of the fruit kabobs in a Tupperware container in the refrigerator
where the children can reach them. Make sure the kids are careful with the toothpicks.

Depending on their age, you may want to let them choose the fruit and cheese they want skewered. You can put the fruit on the toothpick for them


Healthy Kids: A Mom’s Secrets To Keeping Kids Healthy

Posted on March 26, 2018 in Uncategorized

We all want healthy kids. But what can we do to help them stay healthy? The average child gets sick 10 times a year. That number is simply too high and there is no reason why it should be that high. Once or twice a year colds or other viruses are understandable, but 10 times a year? Think of all the missed school for them and missed work for you and the fun family times that have to be rescheduled or canceled completely. There are some simple things we can do as parents to turn sick kids into healthy kids.

The first step to a healthy kid is a healthy diet. Kids need lots of good nutrition. Foods that are full of sugar, fat, starch, and are highly processed are not nutritious. Good nutrition starts at home. There are many simple little changes you can make immediately to get the entire family eating healthier. Fresh fruits, vegetables, lean protein, and whole grains need to be provided daily. It may seem easier and cheaper to buy the frozen, packaged and processed versions, but it’s really not. You will find that buying healthy is actually cheaper than buying junk. Look up some healthy recipes, make a shopping list and go to the store thinking healthy. Stay away from potato chips, soda and candy. Instead buy whole grain crackers, pretzels, and fresh fruits. We all crave salty and sweet treats, so use these healthy substitutes instead. Kids eat what is available to them; it is your job to make sure they have healthy choices.

The next step to a healthy kid is to focus on the environment around our children. Harmful hazards can be found all over the home. The first thing you need to do is go clean out your cabinets. Any cleaning products that are not safe need to go. Many cleaning products contain harmful chemicals. If your children have asthma or allergies they are especially susceptible to the irritating upper respiratory effects of toxic chemicals. I use only safe, non-toxic cleaning products in my home and would have it no other way. You don’t have to buy the expensive “all-natural” products, but buy from a brand you can trust. There are many safer products available, but not all are created equal. Look for products that are super-concentrated; they will give you the best bang for your buck and also help protect the environment.

Finally, healthy kids need adequate exercise. If they are home with you, get them up off the couch and moving with you. There are plenty of easy, kid-friendly exercise videos available to choose from or you can make up your own routine. My kids and I like to play tag, take walks, and go to the park. If the weather is bad, move the activity indoors. Jumping-jacks, jump rope, yoga for kids, and other fun activities can be done indoors at home. Or you can enroll them in karate, gymnastics, dance class, or after school sports activities. Be creative! The possibilities are endless. It doesn’t matter what activity you choose, as long as the kids are active and having fun. The key to getting kids to exercise is to make it fun. Switch up the routine and don’t be too pushy about exercising at home. The best way to get your kids active is to lead by example. If they see you making an effort to stay fit, chances are they will join in.

For more information on non-toxic cleaners contact me personally or visit my website. My contact information is below.