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Weekly Newsletter Archive >
7 Simple Strategies for Healthier Children
7 Simple Strategies for Healthier Children
Feb 25, 2010
Did you know? According to recent statistics, one soda a day equals 15 pounds of fat per year. The average person (this statistic includes children) drinks more than 60 GALLONS of soda a year! Besides all the caffeine, chemicals, artificial colors and additives, each can of regular soda contains about 10 teaspoons of sugar! (Diet sodas are not the answer – those artificial sweeteners carry their own set of dangers.) Soda is the largest source of high fructose corn syrup. Even many infant formulas contain more than 50% sugar – 43% from corn syrup solids. Our children’s soda drinking days are beginning way too early! In light of these disturbing statistics, is it any wonder that this is the fattest and sickest generation ever! That’s simply shameful because the bottom line is that we make the choices that impact our own health – and our children’s. We must begin to make better choices.
We are still at the beginning of a brand new year and I would like to present a few basic and simple ideas you can use to help make this a healthier year for yourself and your children. These suggestions apply to ALL of us – but I am focusing on our children today. So read on for 7 simple ways to have healthier kids in 2010:
Be the Change You Want to See
First of all, research shows that in households where the parents are eating well, the children are also eating well. The single most important thing a parent can do to instill healthy eating habits in their children is to set a good example. As the mother of three children, I have always been very concerned about teaching them good habits, preparing healthy meals and modeling healthy choices. As parents our example is so much more powerful than we may realize.
The Bible tells us if we train them up in the way they should go, when they are old they will not depart from it (Proverbs 22:6). That applies to nutrition and healthy habits as well as spiritually. All my children are now young adults and while they certainly went their own ways – especially while away at college – it thrills my heart to see them voluntarily embracing and making healthy choices and even encouraging their friends to do so as well.
Take Baby Steps
I know it’s very easy to get all excited about wanting to make sweeping changes so our kids can be healthier. But, this is a HUGE mistake! If you try to change everything all at once – they will rebel against the changes and dig their heels in. That’s just human nature. Change can be a scary thing and too many changes too quickly can overwhelm even the most enthusiastic person. So, keep in mind that the best way to make any changes in their diets and habits is to make them gradually. If they drink 5 cans of soda every day – don’t take all their sodas away cold turkey! Replace one a day with water –or one every other day. Gradually allow them to reach the point where they are drinking all water and no soda. Do the same thing when adding new foods. Don’t completely change all their meals – make one replacement a week – say, replace one packaged lunchtime snack with baby carrots and healthy dip. Give them the opportunity to adjust to changes – rather than “forcing” changes on them all at once.
Work Together
Make them partners in the changes. Discuss meal plans, explain the benefit of making the changes, ask for their input, let them help prepare their own lunches, make them your sous chefs at dinner time. Kids more readily accept what they can take ownership of! Maybe you can plant a vegetable garden together this summer. Let them have some say in how the veges are prepared – let them find and help make their favorite healthy recipes. Make this a cooperative effort.
Color Their World!
The number one, best suggestion I have is to increase the fresh fruits and vegetables you offer them. Get as many different colors into their meals as possible. By replacing packaged snacks, fast foods and simple carbs (cookies, crackers, cakes, candies) with fresh fruits and vegetables you will be boosting their intake of vital nutrients and they will naturally and effortlessly eat fewer calories (and thus avoid gaining weight and joining the ranks of obese and overweight children). I guarantee you will notice a difference, not only in their physical appearance and condition, but in their moods, behavior, attitudes and performance in school as well! If your child routinely eats packaged snack foods with lunch and you notice they come home exhausted, try substituting fresh fruit or vegetables and a healthy dip like hummus in their lunch box and see the difference in their energy level and ability to focus. (See the resources offered for creative ways to add vegetables and other colorful healthy foods like beans to your children’s meals.)
They Are Sweet Enough
I began the newsletter by talking about the dangers of sugar, high fructose corn syrup and sodas. This may be the most difficult suggestion in that they may fight you most on this change. When I suggest you severely limit or eliminate sugar, that includes bread, pasta, white flour foods, white sugar, white rice and of course sodas and other sweetened drinks. This requires two things: moderation and better choices. I am NOT saying they can not ever have bread or pasta. I don’t believe in restricting any one food group. Balance is key. I’m saying have starchy, complex carbs in moderation and make a good choice – a truly whole grain bread that doesn’t contain high fructose corn syrup as an ingredient! Yes, there are some available at the supermarket – just read the ingredient labels carefully. There are also many excellent whole grain pastas available now. Sugar can correctly be considered a drug and an addictive one at that with many negative side effects.
Please don’t think artificial sweeteners are the answer – the point is to reduce and eliminate packaged foods as much as possible and replace them with fresh, nutrient-dense, real foods the way God created them. When your child is satisfying his hunger with a piece of fresh fruit, a handful of nuts or a salad, there’s no room for cookies, candy, soda junk food and fries! Yes, sugar is “natural” but common white table sugar is so processed and stripped of any minerals and nutrition that it’s become a junk food. Once they begin eating “real” foods, their tastes will change! Fake food will taste – well fake!
Stack the Odds in Favor of Success
Create an environment that supports the healthy changes you are making. If you begin making these changes in their meals but keep cupboards full of cookies, candy, snacks and sodas you are sabotaging your efforts and theirs! Be consistent. Make sure that you have plenty of healthy options for them to choose from and eliminate those foods that would tempt them to fall back into old habits.
Celebrate Good Times!
Finally, as they take each baby step and make a healthy change – celebrate it! Find ways to encourage and reward them for achieving each goal. Here’s where finding non-food rewards is very important. So many times we reward them with ice cream or their favorite fast food. Let’s get creative instead – is there a book, CD or DVD they have been wanting? How about a piece of exercise equipment – exercise bands, jump rope, hula hoop, mini trampoline? If they’re losing weight – how about a piece of clothing? Would they like to try karate, take a pilates class or some other activity? Sign them up! Spend a day together – take a hike – visit a museum or go to a ball game. Make it a celebration.
Evaluation of Your Child’s Diet
http://www.threedimensionalvitality.com/articles/article/7001998/137767.htm
If you want your child’s diet evaluated and specific suggestions made for him or her, simply click the link above and follow the directions and I will be happy to help you to make specific changes that will result in greater overall health for your child.
Nutrition Boosting Strategies E-Book
http://www.lulu.com/content/e-book/nutrition-boosting-strategies/7486352
There are so many ideas in this e-book for improving your children’s diet! Some of the chapter headings are: Proper Food Preparation; Creating More Nutritious Meals with Proper Food Combining; Coconut Oil: The Overlooked Healthy Fat; Beyond the Rainbow: 9 Nutritious White Vegetables; Strategies for Healthy Meal and Snack Alternatives and so much more! It’s a great resource to have.
As a mom, this subject is very close to my heart. Seeing my children healthy, happy, successful and fulfilling God’s call on their lives my heart’s desire. While it takes a little extra effort – planning meals; going over sales circulars to make the best choices, nutritionally and financially; preparing meals ahead and “walking the talk” by letting them DO AS I DO, not just as I say – in the end it is more than worth it. Can you imagine anything more important?
As always, until next week I wish you and your children abundant, overflowing health, peace and joy and I call you BLESSED (empowered to prosper and succeed!)
Ann
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