Basic Nutrition for School Kids

As a parent, you know that a healthy diet is one of the best things you can provide your child.  Making sure your child eats well EVERY DAY is vital to their well being.  That’s why I recommend the following:

1. Feed your children breakfast everyday.  Whether it’s leftovers  or simply a yogurt or whole wheat toast with butter, kids need nutrition to start them off right.
2. Ditch the white bread! Start them with whole wheat or multi-grain breads and never look back.
3. Give them a daily multivitamin with minerals. This does not make up for a poor diet – it merely supplements any diet.
4. Demonstrate good eating habits.  Kids look to moms & dads as role models. This means you need to eat whole grains,  fruits & vegetables.
5. Don’t let your children drink sugary drinks. They don’t need the calories and their teeth don’t need the “sugar bath.”

Now some more nitty gritty about childhood nutrition …

Kids typically get enough calories but do not get enough fiber, calcium, potassium and magnesium.  To correct that, they should do the following:

–Eat whole grains. (I can’t stress this enough!)
–Eat at least 5 fruits and vegetables a day. Potatoes count, but french fries and
ketchup do not!!
–Eat nuts and seeds. Almonds, walnuts, peanuts, cashews, sunflower seeds, sesame seeds … they’re all great, so go nuts!
–Drink lowfat or skim milk. If your child doesn’t like milk, try soy milk or calcium-fortified orange juice. All are good sources of calcium.

If you can start these habits young, your children WILL thank you for it later (believe it or not!!)

Pack More Nutrition into Lunches for Kids

The best way to ensure your kids get a healthy lunch is to make it.  Here are some tips for packing more nutrition into their lunch boxes.

Sandwich Do’s:

• use fresh whole-wheat or multi-grain breads
• buy organic uncured lunch meats and cheeses
• buy natural peanut butter (contains no added sugar or hydrogenated oils, aka “trans fat”)
• limit canned tuna for children due to mercury
• add tomato or fresh greens
• use low fat mayo or other spreads
• be conscious of portions.  Kids don’t need an overstuffed sandwich – one slice of meat and/or cheese, or 1 Tb. peanut butter, is enough.

For something different, try some of these non-sandwich ideas:
• quesadillas or wraps using whole grain tortillas.  Hummus wraps are great too!
• fish sticks packed in tupperware
• corn dogs
• homemade pizza – make it for dinner and send leftovers to school

Snacks and sides:
• fresh fruit and/or vegetable, such as carrots, celery sticks, cucumber and bell peppers.
• low fat chips, pretzels and crackers – preferably a whole-grain version
• raw nuts (use reduced salt, if roasted)
• yogurt, low fat cottage cheese
• granola bars (not the candy bar versions!)
• oatmeal raisin cookies and fig newtons

Drinks:
• water is best! (go green with reusable containers instead of plastic throw away bottles)
• milk (organic, low fat or skim milk after age 2)
• no artificial sweeteners
• “100% fruit juice” is still high in sugar and calories and should not be consumed frequently

My wife and I got pregnant, but only she gave birth!

It may be years since your first baby arrived, but while he’s now heading off to school, Dad’s “baby” has stayed right on his belly! Sound familiar? Many fathers-to-be gain weight along with their wives during pregnancy, and in many cases, it’s the women who get back down to their normal weight first.

For other dads, the weight gain is more gradual – over the course of several pregnancies.  Compound that with years of job stress, lack of exercise, exhaustion from sleep deprivation and other lifestyle changes, and it’s no wonder men get sucked into a vicious downward spiral!

The road to recovery requires the same commitment as parenting, i.e. life long!  My advice to get back on track includes the following:

• Skip dessert but DON’T skip meals. If there’s no time for breakfast at home, make a peanut butter (natural only) sandwich or grab a protein bar and piece of fruit for the road.  Pack a lunch and snacks. Take small bags of raw nuts and trail mix with you in the car or on the train if you are commuting. They come in handy when you’re starving!  Hard-boiled eggs, yogurt, fruit and whole grain bagels are also easy to carry.

• Drink alcohol in moderation (1 drink a day or less.)  What else can I say? Frequent “benders” definitely work against weight loss!

• Don’t O.D. on protein.  The average American eats more protein than what he actually needs.  Focus instead on fiber — eating fruits, vegetables, whole grains and beans, nuts and seeds daily will help you get the recommended 30-35 grams you need each day. This helps control blood sugar, curb cravings, maintain energy levels throughout the day and control weight.

• Bulk up on salads – they aren’t for sissies.  Get as many veggies as you can. The more low calorie, high fiber, nutrient-dense foods, the better.

• Soda drinker? Cut them out. Period! All sodas (diet and regular) sabotage your efforts to lose weight. Your body will thank you.

• Make time for exercise – even if it’s a brisk walk or 15-minute bike ride . Every little bit helps. Park farther away from the office, walk, or bike to work if you can.

• Track it!  Keep a food and activity log to jumpstart your new lifestyle. It will help you become aware of what you’re doing now and hold you accountable to yourself, if to no one else.

The bottom line : With a little planning, you can make a big difference in your weight and overall health.