Stock Up On Healthy Foods

Kids, especially younger ones, will eat mostly what’s available to them at home. That’s why it’s important to control the supply lines — the foods that you serve for meals and have on hand for snacks. Here are some basic guidelines:

1) Work fruits and vegetables into the daily routine, aiming for the goal of at least five servings a day. Try to serve fruit or vegetables at every meal.

2) Make it easy for kids to choose healthy snacks by keeping fruits and vegetables on hand and ready to eat. Other good snacks include low-fat plain yogurt, all-natural peanut butter and celery, whole-grain crackers and cheese or homemade trail mix.

3) Serve lean meats and other good sources of protein, such as fish, eggs, beans, and nuts.

4) Choose whole-grain breads and cereals so kids get more fiber.

5) Limit fat intake by avoiding deep-fried foods and choosing healthier cooking methods, such as broiling, grilling, roasting, and steaming. Choose low-fat or nonfat dairy products.

6) Limit fast food and low-nutrient snacks, such as chips and candy. But don’t completely ban favorite snacks from your home. Instead, make them “once-in-a-while” foods, so kids don’t feel deprived. You can also introduce healthier alternatives.

7) Limit sugary drinks, such as soda and fruit-flavored drinks. Serve water, organic (if possible) low-fat milk or 100% fruit juice instead.

Lead By Example

The best way for you to encourage healthy eating is to eat well yourself. Kids will follow the lead of the adults they see every day. By eating fruits and vegetables and not overindulging in the less nutritious stuff, you’ll be sending the right message.Another way to be a good role model is to serve appropriate portions and not overeat. Also parents who are always dieting or complaining about their bodies may foster these same negative feelings in their kids. Try to keep a positive approach about food and incorporate some of these tips:

· Make a colorful plate, it looks more enticing

· Put a healthy twist on conventional meals; for spaghetti and meatballs try using lean turkey instead of beef

· Make small, subtle changes at first; substitute half whole wheat pasta for regular pasta, half brown rice for white rice or sweet potato fries for french fries

Don’t Battle Over Food

It’s easy for food to become a source of conflict. Well-intentioned parents might find themselves bargaining or bribing kids so they eat the healthy food in front of them. A better strategy is to give kids some control, but to also limit the kind of foods available at home.Kids should decide if they’re hungry, what they will eat from the foods served, and when they’re full and parents control which foods are available to the child, both at mealtime and between meals. Here are some guidelines:

1) Establish a predictable schedule of meals and snacks. It helps to establish snack and meal patterns

2) Don’t force kids to clean their plates. Doing so teaches kids to override feelings of fullness.

3) Don’t bribe or reward kids with food. Avoid using dessert as the prize for eating the meal.

4) Don’t use food as a way of showing love. When you want to show love, give kids a hug, some of your time, or praise.

5) Don’t divulge too much information. When children know something is good for them they think it can’t possibly taste good, even if it really does.

Get Kids Involved

Most kids will enjoy deciding what to make for dinner. Talk to them about making choices and planning a balanced meal. Some might even want to help shop for ingredients and prepare the meal. At the store, teach kids to check out food labels to begin understanding what to look for.In the kitchen, select age-appropriate tasks so kids can play a part without getting injured or feeling overwhelmed. School lunches can be another learning lesson for kids. More important, if you can get them thinking about what they eat for lunch, you might be able to help them make positive changes. Brainstorm about what kinds of foods they’d like for lunch or go to the grocery store to shop together for healthy foods.There’s another important reason why kids should be involved: It can help prepare them to make good decisions on their own about the foods they want to eat. The mealtime habits you help create now can lead to a lifetime of healthier choices.

School Lunch Ideas

Buying lunch at school may be the first time kids get to call the shots on which foods they’ll eat. Luckily, school lunches have improved over the years, both in taste and nutrition, with many serving healthier dishes, such as grilled chicken sandwiches and salads.Unfortunately some still exceed recommendations for fat. In the typical school cafeteria, kids can still choose an unhealthy mix of foods, especially the less nutritious fare often available a la carte or in the vending machine. Use school lunches as a chance to steer your kids toward good choices, especially with younger kids. Start by explaining how a nutritious lunch will give them the energy to finish the rest of the school day and enjoy after-school activities.Here are some tips:

• Look over the cafeteria menu together. Ask what a typical lunch includes and which meals your kids particularly like. Recommend items that are healthier, but be willing to allow them to buy favorite lunch items occasionally, even if that includes a hot dog.
• Ask about foods like chips, soda, and ice cream. Provide healthy alternatives, if possible.
• Encourage kids to take a packed lunch, at least occasionally. This can help ensure your kids get a nutritious midday meal.

Healthier Alternatives

Encourage kids to choose cafeteria meals that include fruits, vegetables, lean meats, and whole grains, such as wheat bread instead of white. Also, they should avoid fried foods when possible and choose milk, water or 100% juice as a drink.

If you’re helping pack a lunch, start by brainstorming foods and snacks that your kids would like to eat. In addition to old standbys, such as peanut butter and jelly, try pitas or wrap sandwiches stuffed with grilled chicken or veggies. Try soups and salads, and don’t forget dinner leftovers can make easy lunchbox fillers.

Prepackaged lunches for kids are popular and convenient, but they’re also expensive and often less than nutritious. Instead, create your own packable lunch using healthier ingredients:

ü cold-cut roll ups or sandwich (lean, low-fat turkey, ham, or roast beef with low-fat cheese on flour tortillas or whole grain bread)

ü cracker sandwiches (whole-grain crackers filled with cream cheese or all-natural peanut butter and fruit juice sweetened jelly)

ü all-natural peanut butter and celery sticks

ü carrots and celery with low-fat dip or dressing (mix together with plain yogurt, if possible)

ü freeze-dried fruit snacks

ü 100% fruit juice box, organic milk or water

ü optional dessert (choose one): yogurt, granola bar, unsweetened applesauce, trail mix, graham crackers, fresh fruit (Read the nutrition labels!)

Be sure to check with the school to make sure that there aren’t any restrictions on what kids can pack in their lunches (i.e. peanuts). And don’t forget to involve your kids in the process so that healthier lunches can become a goal them to strive for as well.

Please feel free to contact Personal Web Nutrition directly at info@personalwebnutrition.com or 917-885-0052 with any additional questions.