Friday, March 2, 2012

Healthy Living and Eating for Our Children

 A lot of parents say “My child won’t eat that! S/He will only eat this! Well, we know that when children do not eat the recommended servings of 5 or more fruits and vegetables, it makes them more susceptible to illnesses and deficiencies. So, how can we teach them to make better choices ? Below are some tips: 

Ssh!! Just Between Us

· Stock the cabinet with healthy, low-fat, low-sugar snacks. Examples- Raw veggies with fat free , dressing or hummus, fat-free yogurt, graham crackers, peanut butter or soy butter on celery, apples or bananas. Spruce up the choices with pineapples, mangoes, kiwis, etc.

· Avoid bringing sodas and juices loaded with sugar into your home.

· Keep orange or lemon slices in a bowl in the refrigerator which makes plain water more appealing.

· Blend up some smoothies and freeze in popsicle molds.

· Set a regular time for after school snacks, so these foods do not interfere with dinner.

· Search for a well-balanced children’s multivitamin*

· Plan your menu each week and to save time during the week, do batches of cooking on the weekend

· If your child is on the free or reduced lunch program and you don’t like what is being served, get involved in lobbying for more healthy foods

· On weekends, keep your crew busy and physically active so they are less likely to ask for food all day.

* Multi-vitamin/Minerals

Research shows that children low in vitamin B12 did not score as well as children with higher B12 levels on tests that measured spatial ability, short-term memory, the ability to solve complex problems, abstract thinking ability and the overall ability to learn. Studies increasingly suggest that micronutrients, including zinc, selenium, iron, copper, beta carotene, vitamins A, C, and E, and folic acid, can influence several components of immunity.

Learning and Nutrition

According to Jeff Bradstreet, MD of Florida’s International Child Development Resource Center, “Several studies have shown that excel carbohydrates in the form of both sugars and starches from cakes, chips, and cookies are to blame for the highs and lows of blood sugar levels in our children. This roller-coaster effect adds to attention-deficit problems.

The ADD Nutrition Solution by Marcia Zimmerman, “Controlled Trial of Vitamin-Mineral Supplementation y”Effects on Intelligence and Performance”by S.J. Schoenthaler et al 

Brain Power 

½ cup vanilla yogurt (soy)j

1 cup fresh or frozen strawberries

1 tablespoon liquid soy lecithin or lecithin granules(source of choline that can improve mental functionioning)

1 tablespoon honey optional

1 tsp vanilla extract

1 tablespoon almond powder or soy protein powder

Blend and enjoy! 


1 cup orange juice

¾ cup red grapes or ¼ cup red grape juice

1 cup frozen unsweetened cherries

1 frozen banana, sliced

Blend until smooth.