What to Eat and How Much?

PinExt What to Eat and How Much?

Who is the decision-maker when it comes to food choices? Is it the school? government? family? children?

 What to Eat and How Much?

Ground rules for this go something like this:

Parents should have the final word about what foods are bought and used for meals and snacks. It’s the parents who need to make healthy choices about foods for themselves and their family. This is for foods eaten at home or outside the home. It’s important to choose nutritious foods so that the goal for healthy food is met each day.

Buying crispy vegetables and fruits instead of cookies, chips and dips is a better trade-off. You can find already cleaned carrots, green beans, and grape tomatoes ready-to-eat. Add some raw broccoli and there is enough goodness for a salad or snacks for awhile.

The same can be done for fruits. Some require a little more preparation. For example, cutting up apples and oranges and putting them in little plastic bags or glass dishes in the refrigerator takes more time but is worth it.

Within reason, children should decide on the amount of food they want to eat at meals and snacks. Some guidance may be necessary, depending on the age of the children. Some families are concerned about children eating too much, while others worry about children not eating enough.

Always talk with your child about why they are choosing not to eat. Try to keep the communication open about food.

Eating should be a pleasant experience. Food should not be used as a reward or punishment. Make mealtimes an important and essential part of the day.

To your good health and that of your family,

Lee Jackson
Good nutrition advocate
http://www.healthykidseatingtips.com

 What to Eat and How Much?
PinExt What to Eat and How Much?

A Food and Health Connection

PinExt A Food and Health Connection

Dr. Terry Wahls, a professor of medicine and clinical research, survived progressive multiple sclerosis (MS) through therapeutic use of a nutrient rich food plan, outlined here http://youtu.be/KLjgBLwH3Wc

After traditional medicine failed to help her, Dr. Wahls researched everything she could get her hands on about the disease, and was led to this diet plan. She attributes her remarkable progress to this way of eating and neuromuscular electrical stimulation, which uses an electrical current to promote muscle growth.

Dr. Wahls is now educating others about food as medicine and is studying whether this treatment could work for others with MS or Parkinson’s disease.

I think you will find much association here between food and health.

As stated by others, “Yes, we’d like to have a donut and coffee for breakfast and pop a vitamin pill“, but she’s advocating going back to our hunter-gatherer days. How does this resonate with you?

To your health,

Lee Jackson
Nutrition Advocate

 A Food and Health Connection
PinExt A Food and Health Connection

6 Tips for Shopping Smart at the Grocery Store

PinExt 6 Tips for Shopping Smart at the Grocery Store

Going to the grocery store with a plan will save time and impact the health of your family. In order to eat healthier, spend less

300px Veggies 6 Tips for Shopping Smart at the Grocery Store

veggies (Photo credit: Wikipedia)

time in the store, and possibly save more money, you need to have a market plan.

A good place to start your list is with vegetables and fruits. The emphasis here should be on green and yellow vegetables and citrus fruits. Five or more servings per day are the recommended amounts.

These are often the very foods we choose to skip while adding the snacks, soda pop, and sweets to our shopping carts. Not good. If we are to live healthier lives, the emphasis should be on real food.

Here are tips for shopping healthier when going to the grocery store:

1. Do most of your shopping along the outer perimeter of the store. This is where you’ll find the fresh produce and other fresh foods.

2. First, stock up on plant-based foods such as yams, squash, carrots, cabbage, cauliflower, onions and garlic.

3. Choose a good variety of salad vegetables, such as raw spinach, romaine lettuce, radishes, peppers, green onions.

4. Select fruits that are in season. These will be the choicest and generally the least expensive. If you can preserve seasonal fruits through canning or freezing, this may be a good way to incorporate fruits into your family meals later in the year.

5. Add rice and beans unless they are already in your pantry or food storage area. You may want to even pick up prepackaged (not canned) bean soups. Choose brown rice over white. (Yes, here you may have to use an “inside aisle”).

6. If possible, buy local and organic. This is not always possible, but if this is available in your area, more power to you.

Before you go to the store you have checked your cupboard for needed items and have checked the ads to see if any of the specials are what you need. Armed with your list of healthy foods and suggestions, doing your grocery shopping should be a breeze.

Here’s to your health,

Lee Jackson
Nutrition Advocate
http://healthykidseatingtips.com

 6 Tips for Shopping Smart at the Grocery Store
PinExt 6 Tips for Shopping Smart at the Grocery Store

What Will People Look Like in 2020?

PinExt What Will People Look Like in 2020?

If you watched the film Hungry for Change, you saw the negative consequences of a bad diet and the many benefits of a

2240289608 bd49ba4977 m What Will People Look Like in 2020?

Diet and Nutrition (Photo credit: fantasyhealthball)

good diet. What do you think people will look like in eight years because of what they eat? Do you think people will take all this talk about poor eating habits in our country and make changes in their diets or will they continue on as before?

I will make a prediction. I feel people still are not realizing the power of food and therefore will not pay attention UNLESS they are affected by sickness and disease. Then it may be too late.

We need to make better-informed decisions about what to eat. But what is a good diet, you ask? You probably know, but here are some main points:

  • Includes pesticide free fruits and vegetables eaten as close to their fresh, natural state as possible.
  • Minimizes meat or animal products, including milk.
  • Includes beans and legumes in moderation.
  • Includes nuts and seeds in moderation.
  • Eliminates or greatly reduces foods that have been processed, manufactured, or microwaved.
  • Eliminates fried foods or those cooked at a high temperature.
  • Eliminates genetically modified food such as corn, soy, or sugar from GM sugar beets.
  • Eliminates all sugar and high-fructose corn syrup.
  • Eliminates aspartame or other chemical food additives.
  • Eliminates modified, unnatural ingredients such as hydrogenated oils.
  • Eliminates soda pop – adds more water.

Think what changes a healthy diet would make for our country. Health care cost would go down. Many of current diseases such as cancer, heart disease, diabetes, obesity, etc. would be eliminated or greatly reduced. Less sick leave and a more productive work force. Children better able to learn in school. Lack of good diets and proper nutrition may even be a reason for losing world leadership ability.

There are many health-conscious individuals who are concerned about what goes into their food and into their body. However, we need to continue to spread the word to more people and take action ourselves.

I challenge you to see what others are putting in their grocery carts at the store. I’m often mind-boggled by all the pop and chips going out the door.

Do you think we will make healthy changes by 2020?

To your good health and that of your family,

Lee Jackson
Child Nutrition Advocate – author
http://healthykidseatingtips.com

 What Will People Look Like in 2020?
PinExt What Will People Look Like in 2020?

Healthy Snack Ideas for Kids, Parents, and Teachers

PinExt Healthy Snack Ideas for Kids, Parents, and Teachers

What child doesn’t come home from school starved? Are you prepared with healthy snack choices?

 Healthy Snack Ideas for Kids, Parents, and Teachers

Perhaps you have a shelf in the refrigerator or a place in the pantry or other area where kids have easy access to healthy snacks. An effort needs to be made, though, to have healthy snacks available.

You control what you have in the house for food. You’re the one deciding what your child is eating at home. Is it going to be some quick packaged food with limited food value or a good quality appetizing snack they can prepare themselves?

For help in deciding what to have for healthy snacks, I’ve developed an entire collection of snack ideas for kids, “How to Solve Your Child’s Munchie Time the Healthy Way – with Easy Recipes and Ideas.” These are food ideas children can prepare themselves, or if very young, with adult help.

This guide to after-school snacks includes lots of healthy and nutritious choices. As eating healthy is of such national concern, chances are your kids are being taught at school about making good choices. This ebook guides them in making good snack choices at home.

In this ebook you will find foods that can be prepared quickly so that the snacks are ready after school or anytime kids get hungry. This prevents the usual reaction of reaching for a quick fix of high calorie, high fat and/or carbohydrate foods.

I know that even very young children love to get involved in planning and preparing their own snacks. And they are more apt to eat the food if they have prepared it. Preparing their own healthy snacks gives children responsibility for what they eat. They also know what goes into the food.

Teachers as well as parents will appreciate this collection of snack ideas. There are many ideas for snacks that can be prepared without the stove or microwave. Teachers and parents really appreciate this.

Food is meant to nourish and sustain  – not only to fill up. I invite you to go to healthykidseatingtips.com and order your copy of “How to Solve Your Child’s Munchie Time the Healthy Way – with Easy Recipes and Ideas” right now right here and start helping children have better and healthier snacks.

Let’s stay healthy,

Lee Jackson
Child nutrition advocate, author
www.healthykidseatingtips.com

 Healthy Snack Ideas for Kids, Parents, and Teachers
PinExt Healthy Snack Ideas for Kids, Parents, and Teachers

Helping Kids Eat Healthy

PinExt Helping Kids Eat Healthy

Fast food and other convenience foods are a big

300px Eat your vegetables Helping Kids Eat Healthy

part of modern life these days. This makes it harder
for families to instill healthy eating into their meal
plans.

The cheapest and easiest foods are those that
are normally the least healthy. If you give your child
the choice between healthy food and junk food, you
probably won’t like the results.

Even though it isn’t possible to get a child to like
all healthy foods, there are some ways to get your child to try them.
Hopefully, they will like at least a few of them.Getting kids to eat healthy
can be a daily challenge.

- Call fruits and vegetables by funny names. You
can refer to broccoli as “trees”, making them
more fun to eat. Spinach makes big and strong
muscles, according to Popeye. There are many
different names you can call fruits and vegetables,
even making up your own if you prefer. Most kids
prefer to eat foods that sound fun.

- Enhance the flavor of foods. Ranch dressing is
great for broccoli, while peanut butter is a great
topping for celery. There are several combinations
for vegetables that can make them taste more
acceptable. You can let your young child pick a
topping for a vegetable, even if it’s something
you wouldn’t normally like yourself.

- Dress the vegetables up. Just as much as calling
them names help kids eat healthy foods, making them
look funny also helps.You can do this by making
funny designs on the plate, or setting them up to
look like people, such as a stick person with little
carrots for a body. Although some parents don’t like
their kids playing with their food, sometimes it helps
to get them to eat healthier.

- You might even be able to include foods that
are not their favorites into different dishes. If
soups with ‘not so favorite’ vegetables are being
prepared, by pureeing the soup, who knows what
vegetables are there? Spinach can go on top of
pizza. Apples and bananas can go into muffins,
undetected.

There are several ways to help your kids eat
healthier, but to make them enjoy it also has to
be fun as well. This isn’t always an easy task.
It can however, be done with a bit of creativity.
Hopefully, doing this will help your child develop
a love of healthy foods for the rest of their lives.

To your health and that of your family’s,

Lee Jackson
Child Nutrition Advocate, author
http://www.HealthyKidsEatingTips.com

 Helping Kids Eat Healthy
PinExt Helping Kids Eat Healthy

Disturbing News about School Lunches and Bureaucracy

PinExt Disturbing News about School Lunches and Bureaucracy

Here is a disturbing article about a preschool child having to buy a lunch consisting of chicken nuggets because government officials didn’t think her lunch from home was healthy enough. You can read the article here at  http://www.carolinajournal.com/exclusives/homemade-lunch-replaced-with-cafeteria-nuggets.html

We know schools need overall guidelines for lunch programs, but how much regulation is over-regulation? Do government officials really need to inspect lunch box food from home? How much government interference, or meddling, is necessary before parents and school officials decide that enough is enough. If children were bringing candy and pop, certainly a chat with the parents would be in order. But if they are sending adequate food, then which is worse, making the child feel her food from home is not good enough, or she eating only 3 chicken nuggets, of questionable value, I might add, for her meal?

If parents didn’t send any food for the child, then it would be a different matter. But if parents are trying to send healthy lunches and they don’t get quite all the requirements in as issued by school standards, this is not enough to warrant a trip down the chicken nugget trail. Plus, having parents pay for the food when they send a lunch may be too much to bear.

You know from my previous posts that nutrition is an important subject with me, but this is absolutely ridiculous. We should not hand our power as parents in what we believe is the best for our children over to others, including the government.

How do you feel about this? How does your school handle this?

To your health and that of your family,

Lee Jackson
Child Nutrition Advocate, author

 Disturbing News about School Lunches and Bureaucracy
PinExt Disturbing News about School Lunches and Bureaucracy

What Parents Feed Kids at Home Makes a HUGE Difference

PinExt What Parents Feed Kids at Home Makes a HUGE Difference

The school lunch cooks will have a really hard time getting kids to eat healthy if all they get at home are chicken nuggets and fast food. Many of the lunch room crowd work really hard in getting food that is required on plates, looking appetizing, and tasting good. Yet, if they don’t get the support from home, it’s an uphill battle for them.

Many parents, too, are so used to eating out and having the usual fast food fare that eating otherwise is just too much trouble. Yes, it does take time to plan, shop, and cook, but it is worth it. Someone has to step up and do it if kids are going to be accepting of healthier foods.

Then too, more schools (elementary and secondary) need to focus on classes that include nutrition and healthy eating. Too many classes that taught these subjects have been eliminated. And what could be more important than learning about food and how important it is for healthy living?

To your health and that of your family,

Lee Jackson
child nutrition advocate
www.HealthyKidsEatingTips.com

 What Parents Feed Kids at Home Makes a HUGE Difference
PinExt What Parents Feed Kids at Home Makes a HUGE Difference

10 Ways to Shop Healthier at the Grocery Store

PinExt 10 Ways to Shop Healthier at the Grocery Store

When you go to the grocery store you are challenged to make food choices that have serious and often  life-threatening

300px Storeisle 10 Ways to Shop Healthier at the Grocery Store

Image via Wikipedia

implications. You are bombarded by attempts to control your eating habits in unhealthy directions. Here are 10 health awareness actions you can take while at the grocery store.

1. Place the emphasis on buying vegetables, fruits and whole grains. Choose dark green and yellow vegetables, rich in beta-carotene and other health benefits. Select vegetables in the cabbage family, such as cauliflower, broccoli, turnips, Brussel sprouts, kale.

2. Avoid unhealthy products that provide only empty calories, even if they say sugar-free and fat-free, this includes sodas, pop, and other drinks.

3. Find out when the produce and bread is delivered to the store and buy at that time.

4. When you buy oils, buy only in small quantities you can use soon and keep them in a cold, dark place.

5. Always check labels and the expiration dates.

6. Ask the store manager to display the origins of all produce, as well as any pesticides, fumigants, and waxes used. The waxes on fruits and vegetables often contain fungicides, insecticides, and pesticides.

7. Buy organic foods if possible and buy locally when available.

8. Tell your grocery manager that you will not buy genetically altered foods.

9. If buying coffee, check to see whether organic coffee is sold. By buying organic you won’t be drinking coffee with high levels of pesticides and you will be helping the organic coffee growers in the Third World.

10. Just because you shop in a health food store doesn’t mean all products sold are healthy. They possibly will also carry candies high in saturated fat (palm, palm kernel, coconut, and chocolate), and loaded with refined sweeteners such as corn syrup and fructose. Again, read labels.

When you go to the store, be prepared and resolved to buy foods that are healthy for your family. Your health depends on it.

To your good health and that of your family,

Lee Jackson
Nutrition Advocate
www.healthykidseatingtips.com

 10 Ways to Shop Healthier at the Grocery Store
PinExt 10 Ways to Shop Healthier at the Grocery Store

School Lunches Work to Reduce the Salt, Sugar, Fat-Conditioning

PinExt School Lunches Work to Reduce the Salt, Sugar, Fat Conditioning

Here is a new announcement about an important topic:  kids’ school lunch programs. See the article at Putting Real Food in School Lunches.

150x92 School Lunches Work to Reduce the Salt, Sugar, Fat Conditioning
Image by Getty Images via @daylife

There is still some industry-sponsored congressional meddling, but the plan is much improved from previous years.

It has been found that nearly 40 percent of the calories American children eat come from empty calories – cookies, sodas, pizza and the rest. This has resulted in paving the way for “picky eaters” with dull palates.

One of the big problems will be getting the kids to eat the healthier food unless it is reinforced on the home front. If children eat healthier at home then the changes in the school lunch program will go much smoother.

To healthy kids,

Lee Jackson
Child Nutrition Advocate

 School Lunches Work to Reduce the Salt, Sugar, Fat Conditioning
PinExt School Lunches Work to Reduce the Salt, Sugar, Fat Conditioning