OUR DIETS TODAY
Our diets today consist of entirely too much processed, high fat, high sodium food. The nutrients and fiber our bodies need to stay healthy are not found in most of the food we purchase at restaurant chains, drive-through restaurants, take out food, and processed or pre-cooked meals. The problem is, we are a nation of individuals in a hurry, and do not have the time, nor take the time, to eat healthy. We are raising our children on high fat, high salt, fast - foods today. Our children will no have an idea of what a healthy diet is if we do not model it for them.
The second leading cause of chronic health conditions today is obesity. Why? Because, obesity leads to many other chronic diseases such as diabetes and heart disease. At first, it may seem that a healthy, balanced diet is boring and takes too much time out of our day. If we want to live a long, healthy life, however, a few minutes out of our day will save years of life yet to come.
CHILDHOOD OBSEITY
Obesity rates in children have doubled since 1980.Children are experiencing diseases usually only adults experience, diabetes and high blood pressure. Did you know? Obesity is defined by many practitioners as 20% above normal weight. If your child should weigh around 100 pounds to be in the healthy range and he or she ways 120 pounds, this is considered to be obese.
Other practitioners use BMI (body mass index) to determine whether a child is obese. Todays children are used to consuming high fat, high salt diets, ordering what they feel like at every meal, diets without fruits and vegetables, and sodas instead of milk or water. The cost to our children is arteries starting to show early signs of heart disease in the second decade of their life. Children age two and older need to cut back on saturated and trans- fat.
WHAT SHOULD OUR CHILDREN EAT?
Low fat lunchmeat, low fat cheese, regular (natural) peanut butter-it is the good fat with zero grams of trans- fat. Children should eat three or more colors at every meal-choose red, green and orange fruits and veggies, with half of the meal being fruit and veggies. Avoid pre-packaged meals and talk about food choices with your children so they understand what healthy eating is. Also avoid eating out at most meals.
The norm that is being served to kids at restaurants nowadays is fried chicken fingers, greasy cheeseburgers, and fatty pizza. Fries are served with almost every meal served to children nowadays. In fact at half of the restaurant chains french fries were the only side dish on the menu. The extras offered are: fatty biscuits, corn bread, dessert, soda, and half the restaurants serve free re-fills on only sodas-not milk. What should be ordered at restaurants for children are baked or grilled entrees, with salad and fruit. An occasional treat is fine, but a steady diet of how fat-high sugar-high salt food is the worst a child can have.
QUICK AND HEALTHY BREAKFAST IDEAS
1. One cup dry cereal (no sugar cereal)
Fruit of choice
Veggie breakfast pattie
2. egg whites scrambled, or poached
Fruit of choice
One slice of toast w/ no sugar jelly
3. Pancakes with light butter and syrup
Fruit of choice
veggie pattie
4. 2 slices of french toast w/ light butter and syrup (use egg whites and light bread)
1. fruit of choice.
5. 2 waffles topped with fruit
Turkey bacon
6. Breakfast burrito with one whole-wheat tortilla
2 egg whites scrambled and light cheese
Fruit of choice
7. Breakfast parfait:
Alternate layers of lowfat, low sugar yogurt with cereal and fruit
Whip 4 tablespoons of cottage cheese into yogurt for protein
8 Egg McMuffin:
1-egg scrambled - use egg whites
1-english muffin toasted
1 slice of low fat cheese
Fruit of choice
9. One half - bagel with 2 tablespoons of low fat peanut butter or cream cheese
Fruit of choice
10. 1-cup low fat cottage cheese sliced with fruit
Sprinkle with two tablespoons of chopped almonds
11. One cup of cooked oatmeal with low fat milk
Stir one scoop of protein powder into cooked oatmeal
Stir in fruit of choice
12. Morning Fruit crisp:
Place 6 servings of frozen fruit in the bottom of a baking dish
Top with 3 cups of dry oatmeal. Dot with butter (lightly).
Bake in oven at 350 degrees for 30 minutes. Top with vanilla yogurt
Serve an egg, turkey bacon or veggie pattie on the side. Serves 6.
13. Pour one cup of yogurt into cereal bowl. Stir in one - half banana, add _ cup of cereal and
10 peanuts into yogurt.
14. Cook 6 cups of non-fat hash browns in a skillet. When hash browns are
Almost done, pour 6 beaten egg whites into skillet and allow them to flow around
the hash browns. Allow the eggs to cook and set. Cut into 6 or
seven even slices. Serve with fruit or juice. Serves 6.
15. Smoothie: Combine one frozen fruit, a scoop of protein powder and, milk. Sugar free yogurt may be added also. Frozen fruit makes the best smoothie. If you prefer fresh fruit, place it in the freezer the night before.
Children should have at least two small snacks a day with a healthy balanced dinner in the evening. A small amount of protein, with vegetables and fruit is a good way to end the day. Dessert should consist of sugar free Jell-O, cocoa or Popsicles.
Remember what you feed your children now can affect them the rest of their lives. Give them a good foundation to build healthy, bones and teeth and enough nutrients to keep them active and interested in school. |
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