Summer camp is over, Labor Day is around the corner, the
days are getting shorter, and kids are getting ready to go back to school.
The summer has gone by so fast! I blinked and it was over!
My kids want summer to last forever, and with the exception of buying new binders
and pencils, they are not eager for school to begin. I on the other hand, can’t
wait!!! While I love the exhaustion that they get from bbq’s and summer
activities, I am eager for them to hit their books and sit down for a minute
and get into their homework and after school sports and activities! Let’s be
honest, I know that I am not alone in my desire for my kids to go back to their
“work”.
When kids go back to school, depending on their age, some
are on their own about the choices they make for their meals. For a majority of
this country, the schools are trying to provide healthy lunches. There are healthy
campaigns nationwide. However, I believe that it is not up to the schools alone
to teach our children how to eat healthy. I believe that it is our job as a
parent to teach our children, by example, how to eat healthy. It is a joint
effort. And, it is important for us as parents to know how certain foods affect
our mind, body, and soul. This is not an easy task! Whether your child’s taste
buds are severely limited or you can’t keep up with their likes or dislikes, it
is important to guide them toward healthy choices that are sustainable.
Here is a sample of how you can help to “teach” your
children (and even your spouse or partner):
Children (like adults) need PROTEIN in all of their meals.
Protein sources are beef, poultry, fish, eggs, dairy, nuts, seeds, and legumes.
Some protein ideas: scramble up some huevos rancheros or even homemade French
toast (great because use real eggs!). Shrimp with cocktail sauce as an afternoon
snack is a fun way to get protein into their diets. A lentil-humus dip is a
great alternative for the vegetarian in your family. Or instead of ground beef
for meat sauce, you can use lentils in the red-sauce Italian pasta dishes. Who
doesn’t love the many ways you can make chicken- whether its chicken tenders,
baked chicken parmesan or a stir-fry with veggies. Lean beef can also be made
in many ways from meatballs to cheese burgers. Salmon as lox or terrakyi are
tasty options for any age and a great way to get protein and omega-3!
Children
(like adults) need HEALTHY CARBS in all of their meals. Carbs are the body's
most important and readily available source of energy. Even though they've
gotten a bad rap lately and are sometimes blamed for the obesity epidemic in
America, carbs are a necessary part of a healthy diet for both kids and adults.
Healthy sources of
carbohydrates include: whole grains bread and cereals, brown rice, fruits,
vegetables, low-fat dairy.
Children (like adults) need HEALTHY FATS in their diets to be
healthy. Healthy fats supply nutrients that are essential for growth and are
necessary for energy as well as the absorption and metabolism of some
nutrients. Fats are vitally important to the brain, which is 70 percent fat.
They are used for building the membranes around every cell in the body and also
play a role in the formation of hormones. Cold-pressed olive and flaxseed oils,
fish oils, seeds, nuts, eggs, avocados, grass-fed meats, and butter and whole,
raw milk from grass-fed cows are good fat-containing foods.
Helping your child, tween, or young adult to make healthy
choices is tantamount to their overall health and well being, especially as
they grow, mature, and develop.
For more information, contact me at Rachel@livehealthynyc.com
