If you have a child, read this!
I saw a statistic today that was shocking…It made me want to write more and post more about children health. Lets face it, as adults, we understand that most of the time, we like to choose the easy route over the healthy route. Hamburger Helper is an easy alternative to chicken and sweet potatoes, Doritos is an easier snack than fresh fruit and peanut butter, and snickers is an easier treat than veggies. Now, of course, theres a time and place for these things, because they are kids…but we are adults. The statistic I saw today was that the generation that is growing up right now, will be the first generation growing up eating “not real” food. Most food today, is made in a chemical laboratory, but we are too naive to admit it. Since we kind of accept this reality, this generation will grow up to believe chocolate milk, dried fruits, deli meat, coca cola, etc….. is the healthy option just because it says something like “no sugar added” or “fat free”.
Kids are like sponges, so teach them the healthy way, even if you aren’t living that way currently, do it for them! It is a lot more fun, when you can include your kids in your healthy eating!
Okay Dylon, but what should they be eating….
Quite similarly, the things I always preach to yaal! For kids, it changes slightly,
• Protein. Choose seafood, lean meat and poultry, eggs, beans, peas, soy products, and unsalted nuts and seeds.
• Fruits. Encourage your child to eat a variety of fresh, canned, frozen or dried fruits — rather than fruit juice. If your child drinks juice, make sure it's 100 percent juice without added sugars and limit his or her servings. Look for canned fruit that says it's light or packed in its own juice, meaning it's low in added sugar. Keep in mind that one-quarter cup of dried fruit counts as one cup-equivalent of fruit. When consumed in excess, dried fruits can contribute extra calories.
• Vegetables. Serve a variety of fresh, canned, frozen or dried vegetables. Aim to provide a variety of vegetables, including dark green, red and orange, beans and peas, starchy and others, each week. When selecting canned or frozen vegetables, look for options lower in sodium.
• Grains. Choose whole grains, such as whole-wheat bread, oatmeal, popcorn, quinoa, or brown or wild rice. Limit refined grains such as white bread, pasta and rice.
• Dairy. Almond milk, in my opinion is so much better than regular milk, It has all of the health benefits, plus some, and none of the bad things associated with dairy milk.
Aim to limit your child's calories from:
• Added sugar. Limit added sugars. Naturally occurring sugars, such as those in fruit and milk, are not added sugars. Examples of added sugars include brown sugar, corn sweetener, corn syrup, honey and others.
• Saturated and trans fats. Limit saturated fats — fats that mainly come from animal sources of food, such as red meat, poultry and full-fat dairy products. Look for ways to replace saturated fats with vegetable and nut oils, which provide essential fatty acids and vitamin E. Healthier fats are also naturally present in olives, nuts, avocados and seafood. Limit trans fats by avoiding foods that contain partially hydrogenated oil.
Ages 2 to 3: Daily guidelines for girls and boys
Calories
1,000-1,400, depending on growth and activity level
Protein
2-4 ounces
Fruits
1-1.5 cups
Vegetables
1-1.5 cups
Grains
3-5 ounces
Dairy
2 cups
Ages 4 to 8: Daily guidelines for girls
Calories
1,200-1,800, depending on growth and activity level
Protein
3-5 ounces
Fruits
1-1.5 cups
Vegetables
1.5-2.5 cups
Grains
4-6 ounces
Dairy
2.5 cups
Ages 4 to 8: Daily guidelines for boys
Calories
1,200-2,000, depending on growth and activity level
Protein
3-5.5 ounces
Fruits
1-2 cups
Vegetables
1.5-2.5 cups
Grains
4-6 ounces
Dairy
2.5 cups
Ages 9 to 13: Daily guidelines for girls
Calories
1,400-2,200, depending on growth and activity level
Protein
4-6 ounces
Fruits
1.5-2 cups
Vegetables
1.5-3 cups
Grains
5-7 ounces
Dairy
3 cups
Ages 9 to 13: Daily guidelines for boys
Calories
1,600-2,600, depending on growth and activity level
Protein
5-6.5 ounces
Fruits
1.5-2 cups
Vegetables
2-3.5 cups
Grains
5-9 ounces
Dairy
3 cups
Ages 14 to 18: Daily guidelines for girls
Calories
1,800-2,400, depending on growth and activity level
Protein
5-6.5 ounces
Fruits
1.5-2 cups
Vegetables
2.5-3 cups
Grains
6-8 ounces
Dairy
3 cups
Ages 14 to 18: Daily guidelines for boys
Calories
2,000-3,200, depending on growth and activity level
Protein
5.5-7 ounces
Fruits
2-2.5 cups
Vegetables
2.5-4 cups
Grains
6-10 ounces
Dairy
3 cups
I hope that this helps! If you have any questions, you know where to find me!
(Some information on measurements are from the Mayo Clinic just for more exact information!)