1. Provide A Healthy Breakfast Every Day.
It is important for the health and the growth of your child that they have a healthy breakfast every morning. By taking the time to provide them with the right foods every morning, they will have a more energized day and, over time, will learn to make healthier choices.
Every breakfast should consist of healthy carbohydrates, low fat or lean proteins, and healthy fats. Here are some great foods to build meals from:
PROTEINS CARBOHYDRATES FATS
Chicken Fruits Olive Oil
Turkey Vegtables EFA’s
Eggs Beans Avocado
Fish Brown Rice (no white) Low Fat Cheese
Low Fat Cottage Cheese Whole Wheat Pasta Nuts
Lean Beef Sweet Potatoes Natural Peanut Butter
Whey Protein Powder Whole Grain Breads
A few examples of a healthy breakfast:
Egg White Omelette: made with 1 whole egg and 2 egg whites, filled with chopped veggies, salsa, and low fat shredded cheese. You can also add some chopped up turkey sausage in the omelette which is what I do for my 2 kids.
Eggs in a Nest: Tear a circle out in the middle of a piece of whole grain bread. Put the bread in a skillet and crack the egg in the middle of the bread where the hole is and cook. This is my kids favorite breakfast meal. Add a few pieces of turkey sausage on the side and you have a great tasting healthy breakfast.
2. Don’t Drink the Calories and Sugars.
As a parent, we are so tempted to grab the quick juice boxes and sodas, but these types of drinks add lots of unnecessary calories and everyday that are void of any nutritional value. In addition, it is speculated that many of the ingredients in these products are chemically causing our children to eat more and crave sugar. Many of these products today are loaded with sugars especially soda’s and juices.
Replace calorie and sugar filled drinks with good old fashion H2O, you can never go wrong with water. We drink at least 1 gallon of crystal light a day at home, there are so many tasty flavors to choose from you can make a different flavor pitcher everyday of the week.
3. Put The Healthy Stuff Up Front.
Take a lesson from the grocery store. The grocery stores always put the tasty stuff up front in our reach because they know we are more likely to buy it then. Keep a variety of healthy foods at the front of the refrigerator so the kids can grab them when they want a snack.
Here are some healthy options:
- Cottage Cheese w/ Fruit & Nuts: some low-fat cottage cheese with fresh fruit and some raw unsweetened almonds.
- Fruit Smoothie: mix your favorite whey protein with some low-fat milk, some frozen blueberries, strawberries or a banana with some EFA’s.
4. Have Frozen Fruit For Snacks.
If your kids like frozen treats, you can likely make a big hit with some frozen fruits. Freezing things like grapes, bananas, melons, and all sorts of berries can be a great treat. Serve up some frozen strawberries topped with low-fat Cool Whip. Another tip is to dip and then freeze. Start by placing the fruit on a toothpick and then lightly dip the fruits in a low-fat Jell-O Chocolate pudding. Freeze and serve! I love to put Crystal Light in ice cube trays and freeze them with toothpicks in them and its like a little popsickle and its sugar free.
5. Let Them Snack.
Kids like to snack and as parents we should encourage them to snack, but as we allow them the ability to snack we must also provide healthy options! Options like whole grain cereals with low-fat milk, whole grain bread, fruits, and low-fat cheese sticks.
6. Limit The Availability Of Junk Food.
To limit the availability of junk food, you must always provide your kids with several healthy options. Always have the healthy choices within reach. The more you can do to keep the junk out of the house or out of reach the better, but don’t start things out by forbidding any foods. It is best if you simply limit the bad foods you have in your house.
7. Make It At Home.
As Americans, we are eating out way too much. When dining out at restaurants, we tend to eat too much and eat more of the foods we shouldn’t be eating. A majority of the time the foods we eat, even when we are away from home, should be the foods we make in our home. Prepare sandwiches, salads, and homemade soups to have on hand as regular snacks between meals.
Here are some healthy dinner options:
Chicken Wrap: boiled, steamed or grilled chicken, wrapped in a whole grain soft tortilla with peppers and tomatoes sautéed in olive oil, red or black beans, and a little shredded cheese and avocado.
Chicken Salad: boiled, steamed or grilled chicken, tossed in a salad with fresh veggies and a dressing on the side for dipping. Make salads more interesting by adding fruits like grapes, sections of mandarin orange, chunks of pineapple, and sliced peaches.
Kabobs: chicken, beef, or shrimp grilled to perfection with your choice of veggies. Place your kabobs over some brown rice and some beans.
8. Always Have A Fresh Fruit Bowl In Arms Reach.
In place of a cookie jar, always keep a bowl of fresh fruit on the kitchen table or counter top so the kids are likely to reach for a healthy snack instead of grabbing something they don’t need.
9. Don’t Make Them ‘Clean’ Their Plate.
Don’t force your child to eat everything on their plate if they are no longer hungry. It is one thing if you think your child just doesn’t want to take the time to eat and completely another if you are threatening to punish them if they don’t eat everything. A child’s appetite will vary, based on activity and growth spurts. Sometimes they will have less of an appetite and at other times they will eat extra to make up.
10. Get Outside!
Limit the time that the family spends indoors watching TV and playing video games, and get more active! It is important to plan fun activities with the family like taking them to the park to play some sports as a family, taking a walk, or going on a family camping trip for some hiking, backpacking, mountain biking, and fishing. If it’s a day you and the family must stay inside remember to exercise you mind as well, there is nothing wrong with sitting as a family in the living room and everyone reading a good book.Every parent should remember that old saying “If you are what you eat” then so are your kid’s.
