Wholesome Diet, Wholesome Body for You and Your Kids

You are what you eat. You probably heard this saying many times from grandma persuading you to eat the peas when you were a child to the recent granola bar commercial shown on television. These days are common for both parents out working with lesser time to prepare health meals for the children. Children eat whatever is available for them such as a bag of potato chips and a can of soda instead of homemade meatloaf with mixed vegetables and a glass of orange juice. Today’s children are not getting proper nutrition from junk foods, candies, and soft drinks they consume daily for a healthy development. To make their diet healthy for the body, fruit and vegetables, along with meat and dairy and wheat products are needed to be consume daily for the necessary vitamins and minerals.

According to CDC, Centers for Disease Control and Prevention, the many vitamins, minerals and natural substances, such as vitamin A and fiber from fruits and vegetables may protect you and your children from simple infections to deadly coronary heart disease respectively. You and your children use these vitamins and minerals daily to maintain and improve the body. The CDC research shows the following statistics about the lack of consumption of nutritious foods among children.

• Eighty percent of high school students do not eat fruits and vegetables 5 or more times per day.

• Only 39% of children ages 2-17 meet the USDA’s dietary recommendation for fiber (found primarily in dried beans and peas, fruits, vegetables, and whole grains).

• Eighty-five percent of adolescent females do not consume enough calcium. During the last 25 years, consumption of milk, the largest source of calcium, has decreased 36% among adolescent females. Additionally, from 1978 to 1998, average daily soft drink consumption almost doubled among adolescent females, increasing from 6 ounces to 11 ounces, and almost tripled among adolescent males, from 7 ounces to 19 ounces.

But how are you to make sure your children’s diet is pack with the essential vitamins and minerals for the day. Well, here are a couple of simple tips from KidsHealth.

Since children eat whatever is available for them, it is best to put the nutritious food in front of them. KidsHealth suggests the following:

Work fruits and vegetables into the daily routine, aiming for the goal of at least five servings a day. Be sure you serve fruit or vegetables at every meal.

Make it easy for your child to choose healthy snacks by keeping fruits and vegetables on hand and ready to eat. Other good snacks include low-fat yogurt, peanut butter and celery, or whole-grain crackers and cheese.

Serve lean meats and other good sources of protein, such as fish, eggs, beans, and nuts

Limit sugary drinks, such as soda and fruit-flavored drinks. Serve water and low-fat milk instead.

There are more ways to put healthier foods into you and your children. Remember you are what you eat.

For more information on healthy foods and tips on a balanced diet visit:

More recipes & information – www.smartfoodshealthykids.com/

Quick snacks tips – parentcenter.babycenter.com/0_quick-and-healthy-snacks-for-kids_66905.pc

Information from a pediatric – www.drgreene.com/21_190.html

Fast food alternatives – children.webmd.com/child-nutrition-8/fast-food-alternatives

Sources:

Centers for Disease Control and Prevention. (2008). Nutrition and the Health of Young People. Retrieved August 27, 2008, from www.cdc.gov/healthyyouth/nutrition/facts.htm

Centers for Disease Control and Prevention. (2008). Nutirtion Information. Retrieved August 27, 2008, from www.fruitandveggiematter.gov/benefites/nutrition_guide.html

KidsHealth. (2008). Healthy Eating. Retrieved August 27, 2008, from kidshealth.org/parent/nutrition_fit/nutrition/habits.html

KidsHealth. (2008). School Lunches. Retrieved August 27, 2008, from kidshealth.org/parent/food/general/lunch.html