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Posts Tagged ‘Nutrition’

Tips for Helping our Children to Adopt Healthy Habits

December 2, 2015

building-healthy-kids

Courtesy of heart.org:

 

  1. Be a good role model – You don’t have to be perfect all the time, but if kids see you trying to eat right and getting physically active, they’ll take notice of your efforts. You’ll send a message that good health is impor­tant to your family.
  2. Keep things positive – Kid’s don’t like to hear what they can’t do, tell them what they can do instead. Keep it fun and positive. Everyone likes to be praised for a job well done. Celebrate successes and help children and teens develop a good self-image.
  3. Get the whole family moving – Plan times for everyone to get moving together. Take walks, ride bikes, go swimming, garden or just play hide-and-seek outside. Everyone will benefit from the exercise and the time together.
  4. Be realistic – Setting realistic goals and limits are key to adopting any new behavior. Small steps and gradual changes can make a big difference in your health over time, so start small and build up.
  5. Limit TV, video game and computer time – These habits lead to a sedentary lifestyle and excessive snacking, which increase risks for obesity and cardiovascular disease. Limit screen time to 2 hours per day.
  6. Encourage physical activities that they’ll really enjoy – Every child is unique. Let your child experiment with different activities until they find something that they really love doing. They’ll stick with it longer if they love it. check out these activities for kids.
  7. Pick truly rewarding rewards – Don’t reward children with tv, video games, candy or snacks for a job well done. Find other ways to celebrate good behavior.
  8. Make dinnertime a family time – When everyone sits down together to eat, there’s less chance of children eating the wrong foods or snacking too much. Get your kids involved in cooking and planning meals. Everyone develops good eating habits together and the quality time with the family will be an added bonus.
  9. Make a game of reading food labels – The whole family will learn what’s good for their health and be more conscious of what they eat. It’s a habit that helps change behavior for a lifetime. Learn more about reading nutrition labels.
  10. Stay involved – Be an advocate for healthier children. Insist on good food choices at school. Make sure your children’s healthcare providers are monitoring cardiovascular indicators like BMI, blood pressure and cholesterol. Contact public officials on matters of the heart. Make your voice heard.

 

 

Click on the link to read Experts Calls School Lunchbox Inspections “Perverse”

Click on the link to read Healthy Easter Treat Options for Kids

Click on the link to read How School Lunches Compare Around the World

Click on the link to read Tips to Get Kids to Eat More Fruit

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Adults Try Public School Meals (Video)

December 24, 2014

 

Is it just me or does badly cooked, horrible tasting school cafeteria food give the impression that the school doesn’t care all that much about its students?

 

Click on the link to read Tips to Get Kids to Eat More Fruit

Click on the link to read 6 Year Old Suspended for 4 Days Because of Cheese in his Lunchbox

Click on the link to read Invaluable Rules for Getting Kids to Heat Healthy Food

Click on the link to read Tips to get Children to Eat Better and Exercise More Often

Click on the link to read 10 Tips for Promoting Kids’ Healthy Eating

Click on the link to read my post on Tips For Parents on Packing a Healthy Lunch Box

Tips to Get Kids to Eat More Fruit

June 2, 2014

 

 

 

fruit

A well compiled list on a very real challenge courtesy of The Times:

 

1. Serve children the fruits they like, even if it is at the expense of variety. There is no reason why kids who love bananas shouldn’t have one every day. Eventually, parents can add variety by combining a favorite fruit with new ones.

2. Fruit can be eaten at any time of day as a snack, and not just as a dessert. Consider serving fruit to kids with breakfast, as an after-school snack, or even in a salad with dinner.

3. Set a good example. It is well established that children tend to imitate their parents’ behavior, particularly at mealtimes. So parents should set the example by eating plenty of fruit themselves.

4. Prepare fruit in front of children or involve them in the process. Whether it’s scooping out melon balls for fruit salad, washing berries, or coring apples, giving children a task in preparing fruit will make them more likely to enjoy eating the result.

5. Provide easy access to fruit. Keep a bowl of fruit on the kitchen table and allow kids to help themselves. For children who enjoy eating fruit, sometimes the best way to boost their intake is simply to remind them to eat it when they’re hungry.

 

Click on the link to read 6 Year Old Suspended for 4 Days Because of Cheese in his Lunchbox

Click on the link to read Invaluable Rules for Getting Kids to Heat Healthy Food

Click on the link to read Tips to get Children to Eat Better and Exercise More Often

Click on the link to read 10 Tips for Promoting Kids’ Healthy Eating

Click on the link to read my post on Tips For Parents on Packing a Healthy Lunch Box

Click on the link to read my post on Getting Kids to Eat Healthy Food

Is “Bubble Wrapping” Your Child Really Worthwhile?

May 25, 2014

 

bubble

We all do it. Too afraid to risk a serious injury to your precious child we say, “Steer clear of that” or “Get off that ledge”. Nobody wants to see their child break a bone or scream in pain.

As a stay-at-home father I take my son to a park almost ever single day. The idea is to let him run around and enjoy the fresh air. But let’s face it, the average park is a great disappointment.  The equipment is designed to seem fun, but when tested is severely underwhelming. The slides are slow, the climbing apparatus is hardly off the ground and the greatest element of danger is being accidentally bumped into by another eager child. Park designers are simply afraid of potential lawsuits, so they design a layout high on colour and style and low on substance.

I read the following opinion piece in an online Canadian newspaper. I couldn’t agree with it more:

 

Imagine spending childhood outdoors, running, playing and even, heaven forbid, getting dirty.

Not only does it sound like a lot more fun than a play date booked three weeks in advance at an indoor gym under the protective watch of parents, but it’s also healthier.

And, unfortunately, it’s something that fewer and fewer Canadian children get to do, putting them at risk of growing overweight or just out of shape and, frankly, unadventurous.

As the Star’s Diana Zlomislic reported this past week, the first global report card to measure childhood physical activity gives Canadian youngsters an embarrassing D-minus score, behind top-rated countries like New Zealand, Mexico and even benighted Mozambique.

Leave aside the pointless comparison with a desperately poor country where kids do physical domestic chores like collecting water and walk to school as a matter of course. Ranked beside comparable countries, Canada still looks bad. Parents here may spend significant sums on structured activities but only 4 per cent of young people aged 12 to 17 get an hour of high cardio activity each day, according to a report by Active Healthy Kids Canada.

While it’s long been known that children are devoted to video games and parents stuck in gridlock run out of time to go outside with their kids and play, it’s fair to suggest that a little extra effort is needed.

Release those youngsters from the parental “bubblewrap,” as Healthy Kids’ researchers rightly suggest, and give them the freedom to play. Outdoor, unstructured play can provide kids with better exercise than the expensive programming.

As Healthy Kids’ chief scientific officer Dr. Mark Tremblay says, “We need to stop treating physical activity like a vitamin, something you take once a day.”

 

Why Healthy Eating Laws in Schools Don’t Work

February 10, 2014

 

health

The late great Dale Carnegie wrote:

There is only one way under high heaven to get anybody to do anything … Yes, just one way. And that is by making the other person want to do it.

It’s a shame that policy makers and school administrators don’t seem to have read any of Carnegie’s work because had they absorbed the quote above, perhaps they may have come up with something better to offer students.

People think that school represents the perfect place to undo parenting errors. They think that by bringing in a new school rule or program, that children will be set for life. Some of the rules and regulations in a school near you include:

– Anti-bullying programs

– Sex Ed programs

– Junk Food policies

– Playground no hugging rules

– Toilet rules

– Drug programs

– Anti-gambling programs.

 

And it goes on and on ….

 

Is this really a bad thing? What’s wrong with scrapping junk food from school?

Of course nothing is wrong with instilling healthy eating habits, teaching children about what constitutes bullying and how important it is to avoid drugs.  But to be successful you’re going to need more than a worthy cause.

The problem with schools taking on these issues is that schools already have a stigma for most children. Whether we like to admit it or not, most kids hate school and they hate what they are taught at school. So whether it’s a math or science lesson or its a discussion about the dangers or excess sugar consumption, the chances of breaking through are difficult. It requires a positive and creative approach.

And let’s face it, the programs eluded to above often look and feel like schoolwork. They often consist of worksheets and paired activities and feature mini-quizzes. Why do the people who put together these programs think that if they put an animal mascot on the front of the pack and crossword on page five that kids will warm to the content? No child has ever been fooled by such a gimmick.

And inflexible rules are worse. Sure, it’s not ideal for kids to be eating chips or popcorn at school, but taking away their treats is yet another way of reinforcing the stigma that schools are overbearing, ruthless and prison like. I just read that Brussels want to ban yogurts and cheese from school lunches. If I was a school kid in Brussels I would want to go home and douse myself in cheese just out of spite!

It is such a breath of fresh air when a great anti-bullying initiative or healthy eating idea surfaces. One that captures the students’ imagination and encourages rather than bans, nurtures rather than smothers.

If you want children to listen they must want to listen. Don’t shove draconian rules and anti-bullying packs down their throats. Give them something that doesn’t look or feel like school work.

 

Click on the link to read You Can’t Have Your Lunch and Eat it Too

Click on the link to read How Many Teachers Does it Take to Change a Lightbulb? (Part 1)

Click on the link to read Girl Faces Expulsion for Being a Victim of Bullying

Click on the link to read Cancer Sufferer Claims she was Banned from Daughter’s School Because of her “Smell”

Click on the link to read Top 10 Most Unusual School Bans

6 Year Old Suspended for 4 Days Because of Cheese in his Lunchbox

February 2, 2014

 

cheese

Lunchbox laws cause friction between schools and parents and achieve a great deal less than intended. I am all for healthy eating, but the answer is not to suspend a 6 year old for what is in his lunchbox.

Ultimately, as much as educators want to feel they can change the world in all instances, the job of parenting should rest solely with … parents. It is not the business for schools to suspend children for cheddar cheese bags.

There are far better methods for dealing with unhealthy lunches than dictatorial rules. These include:

1. Having a quiet word to parent offenders.

2. Complimenting children with healthy lunches.

3. Having a fruit and vegetable party in the classroom to celebrate a class achievement. This has proven particularly successful in my classroom.

4. Sending a list of healthy food options for lunchboxes to parents. Parents hate to be preached at but often welcome tips and advice.

 

I am sure my wonderful readers can recommend other positive ways to get parents to include more healthy items in their kids’ lunchboxes. As a teacher and parent I would love to read them.

 

Click on the link to read Invaluable Rules for Getting Kids to Heat Healthy Food

Click on the link to read Tips to get Children to Eat Better and Exercise More Often

Click on the link to read 10 Tips for Promoting Kids’ Healthy Eating

Click on the link to read my post on Tips For Parents on Packing a Healthy Lunch Box

Click on the link to read my post on Getting Kids to Eat Healthy Food

The Futility of Teaching a Starving Child

January 28, 2014

healthy

You can have every box ticked when it comes to planning and delivering lessons and it will come to nothing if your students are hungry. They say breakfast is the most important meal of the day. For our students it is absolutely crucial. There is little that can be absorbed by a child who is starving as a result of skipping breakfast.

To read that 1 in 7 children are going to school without breakfast in a country like Australia, is so disappointing. Perhaps, what is more disappointing, is the food wastage by students who dispose of good food from their lunchboxes:

ONE in seven Australian schoolchildren – about 600,000 kids – will skip breakfast when they return to school this week but in contrast others will be throwing out the contents of their lunchbox.

The latest Census At School data from the Australian Bureau of Statistics found children skipping breakfast is equal to about two hungry kids in every classroom across the nation.

But while some go hungry, OzHarvest says the contents of many a lunchbox will be wasted.

“It’s certainly one of the ironies of an abundant society. As we become more affluent, we seem to waste more,” said OzHarvest food rescue founder Ronni Kahn.

As Australian schools open their gates this week for another year, Kellogg’s has pledged to donate a minimum of two million serves of cereal through its Breakfasts for Better Days program, the equivalent of feeding 10,000 kids each school day.

The program aims to provide 12 million serves of cereal and snacks to families and children in need in Australia and one billion serves across the world by the end of 2016.

“Our program exists to support children in need and help to ensure they have the best start to their day possible, but to see one in seven children skipping breakfast remains a concern for the community at large,” said Nitin Vig who leads Kellogg’s free school breakfast program.

 

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Click on the link to read Since When is Trying to Sell Your Baby a “Joke”?

Click on the link to read A World Where Sex Offenders Have “Human Rights” and their Victims Have None

Invaluable Rules for Getting Kids to Heat Healthy Food

January 9, 2014

 

tony

Courtesy of Charity Curley Mathews:

 

1. Everyone (over the age of 2) eats the same meal. No special requests, no substitutes for anyone who has all of her teeth. I do try to be fair (and stack the deck in favor of success) by adding a couple of choices and also paying attention to each person’s favorite ingredients so there’s always something for everyone in each meal.

2. Add spinach to everything. Eggs, brownies, I’ll make anything “Florentine.” It’s not sneaky, because I tell the kids it’s going in. I’m just looking for new angles for getting more of the good stuff into those tiny bodies. Ditto for wheat germ, flaxseed and chia seeds. Also, we eat whole wheat everything: pasta, bread, pitas. The kids don’t know any different and it’s so much better for them.

3. Make it fun. Inspired by French Kids Eat Everything, we have tons of pretty little plates and bowls, special spoons and sometimes splurge on fancy paper napkins. There are parfaits and tea parties regularly. My goal is to make mealtimes enjoyable so the kids associate eating real food with pleasure. It’s working.

4. Start with small portions. I give the kids only a bite or two of each thing and whoever wants more, gets more. This helps kids figure out when they’re actually full rather than me coaxing them into “just one more bite” or worse, eating until their plates are empty from here on out.

5. Serve new foods with flair. We often use the fancy little bowls for new foods: I give the kids one bite in a special dish. Then I use an idea from the brilliant new book, It’s Not About the Broccoli. The kids become critics and give a thumbs up, thumbs in the middle or thumbs down. And if they give a thumbs down verdict, I’ll say, “That’s OK. You can try it again another time and maybe you’ll like it better then.” Planting the seed…

6. We cook all the time. Since I only work part-time, this works for us but any family could create a cooking culture by doing weekly dinners, big weekend breakfasts and so on. I cook breakfast, lunch and dinner almost every day; the kids see me doing it and right there they’re learning a lesson that real food is a priority for our family. Plus, it’s fun to let them help and that’s another lesson. My goal is for each person to have a dozen dishes they can make before they leave this house. We’ve got a while, which we’ll probably need…

7. The table is a stress-free zone. Toddlers dumping their plates notwithstanding, the dinner table isn’t stressful because we’re not battling the kids over who eats what. The food is there and manners are encouraged but no one is yelling, or prodding. We’re either sitting, eating or talking. Sometimes singing. If this isn’t possible, whoever is having a hard time will be excused along with mom or dad and welcome to return when he or she is feeling more cooperative.

8. Homemade is better than processed. Especially when it comes to snack foods, it’s easy to either give the kids real food — sliced cucumbers, dried cranberries, chunks of cheese — or make our own versions of crackers, fruit leather, DIY “Nutrigrain” bars and so on. Every time you can make something in your own kitchen, it’ll be fresher, purer and almost always healthier.

9. Two snacks, maximum. Because little bodies burn through their calories in the day, I like to give a mid-morning and a mid-afternoon snack to avoid meltdowns. But constant eating is a big problem these days and I don’t want the kids to learn that habit. In fact, for the afternoon snack I like to stick to fruit and it can be as simple as apple slices or as sweet as bananas and strawberries on a skewer.

10. The kids drink water and milk, period. Once juice and soda are off the table (literally and figuratively), it’s not even something to fight about. Our kids have two choices for drinks, they like both of them and best of all — they’re both healthy options.

Food is such a huge part of our lives that I can’t help thinking about it, learning about it, and yep, writing about it. It’s bigger than just our family, though. Food has huge implications for health, happiness, even our country’s financial well being. With obesity declared an “epidemic,” diabetes affecting more Americans than ever and the first ever generation of Americans to have shorter lifespans than their parents, Michael Pollan said “cooking might be the most important factor in fixing our public health crisis. It’s the single most important thing you can do for your health.” I would add it’s one of the most important things that we can teach our kids.

 

 

Click on the link to read Tips to get Children to Eat Better and Exercise More Often

Click on the link to read 10 Tips for Promoting Kids’ Healthy Eating

Click on the link to read my post on Tips For Parents on Packing a Healthy Lunch Box

Click on the link to read my post on Getting Kids to Eat Healthy Food

Click on the link to read my post on 6 Strategies for Promoting Healthy Food to Kids.

 

The Plus Sized Barbie Debate Misses the Point

December 24, 2013

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The debate over the latest push for a plus-sized Barbie is steeped in political correctness on both sides and ignores the children the toy is aimed at.

One side argues that Barbies aren’t of realistic dimension and the doll is guilty of influencing feelings of negative body image among young, impressionable girls.

The other side argue that the picture above shows an obese girl and that there is a responsibility to teach children that being overweight is not the ideal from a health standpoint.

My view is that Barbie has already had many decades of reproducing the same type of doll. It’s too late for the company to suddenly become inclusive. So your going to have one overweight doll amongst thousands of stick figures? That’s a great way to make someone overweight feel good, put them in a room crowded with models!

If they release the Barbie pictured above it will be the source of more bullying because one can’t help comparing it against every other Barbie ever produced. Even the marketing pitch shows the comparison.

Let’s take the responsibility of making our children body confident out of the hands of Mattel and lets own this problem and do something about it.

1. We need to tell our children that they are wonderful people, regardless of their size. If you think an overweight girl is unhealthy, try an overweight girl racked with guilt and self loathing.

2. Let’s not put such an emphasis on looks and instead replace the focus with more important attributes like kindness, empathy, loyalty and integrity.

3. Let’s help our young find their talents and show them how they can use their unique abilities to contribute to society in a meaningful way.

Plus sized Barbie is a meaningless, insincere and tokenistic gesture at a time when we need to show our kids that they really matter!

 

barb2

 

Click on the link to read Study Claims that Being Attractive can give you Better Grades

Click on the link to read The Unique Challenges that Body Image Represents for Females

Click on the link to read An 8-Year-Old’s Take on Body Image

Click on the link to read A Father’s Advice to His Daughter About Beauty

Click on the link to read The Call to Stop Telling Your Children they are Beautiful

 

Tips to get Children to Eat Better and Exercise More Often

November 10, 2013

 

hole

Courtesy of leading nutrition experts:

Plan healthy, tasty breakfasts. Offer children a lean protein at breakfast such as eggs, string cheese, Canadian bacon, turkey bacon or hummus, Sothern says. Serve them fresh fruit such as berries. Or whole-grain cereal with nuts is another option. Top off the meal with a glass of fat-free or 1% low-fat milk or a carton of low-fat yogurt, she says.

Discourage mindless munching. Don’t let kids eat in front of the TV or computer and gradually restrict all eating and drinking, except for water, to the kitchen counter, table or dining room, Sothern says.

Get them involved. Take kids to the grocery store. Skip the soda, cookie and candy aisles and have children select one fruit and vegetable to try each week. At home, include children in lunch and dinner preparation, Sothern says.

Reinstate family traditions. Insist on family dinners, set the table with real cloth napkins, light candles and play soft music in the background to encourage discussion. Compliment the children on their healthy food selections, cooking and manners, she says.

Get some shut-eye. Allow kids no more than one hour of media time before bedtime. Try to make sure they get the required 9 to 10 hours of sleep a night. Research shows that lack of sleep equals unwanted weight gain, behavioral problems and difficulty concentrating the next day, Sothern says.

Offer a nutritious starter course. Pennsylvania State University research shows that adults who eat a broth-based bowl of vegetable soup; a large, low-calorie, lettuce-based salad; or an apple before a meal consume about 110 to 190 fewer calories at the meal, including the calories in that first course. The same idea could work with kids, says Barbara Rolls, a professor of nutritional sciences at Penn State. They’ll not only fill up on fewer calories, but they’ll be eating a healthy first course.

Trick their tummies. Add their favorite fiber-rich vegetables — such as spinach, zucchini, yellow squash, broccoli, carrots, peppers and onions — to lasagna, casseroles, pasta dishes and pizza. The veggies lower the calories and increase the nutrients in each bite, Rolls says. Also increase the proportion of vegetables in stir-fry dishes, broth-based soups and stews and extra vegetables to sandwiches. Substitute vegetable or fruit purees for half or even two-thirds of the added fat in quick breads and muffins, she says.

Use smaller plates. A study of first-graders showed that most kids served themselves more at lunch (about 90 calories more) when they used adult-sized dinner plates compared with using child-sized plates, which is about the size of an adult salad plate. “We know that adults over-serve themselves with larger plates, and this study says the same holds true for children. Using smaller plates at home may promote healthy child portion sizes,” says Jennifer Orlet Fisher, an associate professor of public health at Temple University in Philadelphia.

Teach kids to dance. Tell them you’re playing Dancing with the Stars and let them waltz, do the cha-cha-cha or swing dance, Sothern says. This active time will burn four to five times more calories than sitting and improve their overall health.

Swap sedentary time for active time. Kids only burn 30 to 50 calories when they are sitting for an hour, but they burn 400 to 500 calories in an hour if they are playing tag, dancing or doing field sports, she says. The government’s physical activity guidelines say children and teens should do an hour or more of moderate-intensity to vigorous aerobic physical activity each day. Sothern recommends they do at least two hours of physical activity a day.

Play outside with your children. Moms and dads should teach their kids to throw, pitch, catch, pass, jump and ride a bike because their kids may not be learning these important skills at school.

Encourage physical-activity breaks. “There is a lot of evidence that kids should not sit still for more than 60 minutes at a time,” says Penny Gordon-Larsen, a professor of nutrition at the University of North Carolina, Chapel Hill. When kids are doing their homework or on the computer, they need to get up regularly and move around or consider standing while they are working, she says. Every little bit of activity counts. Have them do at least 20 to 30 minutes of physical activity after school, such as shooting hoops, biking, playing soccer, jumping rope, dancing, walking or playing a fitness-related video game, Gordon-Larsen says.

Steer clear of sugary drinks. This includes regular sodas, sweet teas, high-calorie specialty coffees, energy drinks and juices, Gordon-Larsen says. “It’s such an easy way to cut out excess sugar and calories,” she says. Instead offer water and low-fat milk, even low-fat chocolate milk.

 

Click on the link to read 10 Tips for Promoting Kids’ Healthy Eating

Click on the link to read my post on Tips For Parents on Packing a Healthy Lunch Box

Click on the link to read my post on Getting Kids to Eat Healthy Food

Click on the link to read my post on 6 Strategies for Promoting Healthy Food to Kids.

Click on the link to read 5 Ways to Get Kids Active

Click on the link to read Food Giants Marketing Unhealthy Kids Foods as Healthy


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