Raising Healthy Kids
It seems like every food geared towards kids now days have
some sort of ingredient that is actually harmful to our precious little ones.
Obesity has been a threat to children and adults alike for years, even though
there are numerous resources out there warning everyone that something needs to
change.
Obesity has tripled since the 1970s, according to the Center
for Disease Control. One-in-five school-aged students are obese. Although obesity
has remained fairly stable, it is still at an alarming rate of 17% - about 12.7
million children.
So as a parent, guardian, teacher, grandparent, and the list
goes on… what are some ingredients that need to be avoided at all cost? Here’s
a few:
High Fructose Corn Syrup
Why avoid: damages liver, releases insulin, creates excess fat
storage
Where it hides: juice, fruit snacks, bread, yogurt, cookies,
cereal, processed food, fast food
Processed Grains
Why avoid: spikes blood sugar, releases insulin, creates excess fat
storage
Where it hides: white bread, pasta, cereal, cookies, processed
food, fast food
Hormones and Antibiotics
Why avoid: hormone imbalance (e.g. early on-set puberty)
Where it hides: non-organic meat and
dairy, fast food
Other ingredients to consider and watch out for, but not limited to:
Casein, gluten, artificial ingredients/sweeteners, and food
dye.
Why
avoid: autoimmune disorders, digestive problems, attention disorders, hyperactivity
Where it hides: school lunches, fast food, dairy products, bread,
sports drinks, juice
This information is no joke, and should not be dealt with
lightly. It is very important for everyone to start making changes. Remember,
even the smallest change can make a big difference in the health of a child.
Please do your own research on the subject matter and start reading labels,
tossing products with these ingredients and purchasing ones without.
So, how do you raise
healthy kids?
Lead by example. Children AND adults need proper nutrition
so what better way for kids to learn than to watch what their parents do. It
may take a little time, but keep trying new food. When someone is used to
eating nutritionally void foods like fast food, processed, boxed, and bagged, their
taste buds are not used to real food. Sometimes veggies and healthy food can be
an acquired taste. Just keep trying real food, and soon your taste buds will
start to enjoy and crave them!
One way to transition is to keep their favorites foods, but
find healthier ways to make them. Dessert can be a challenging one. Try making
chia seed pudding (recipe below) or avocado mouse. I recommend dairy-free ice
cream to stay away from high fructose corn syrup, casein, and hormones. SO
Delicious Cashew Milk Salted Caramel Cluster is a-ma-zing!
Make up fun names for the food. One of my favorite childhood
snacks was “Ants on a log.” It was just celery with almond butter and raisins
on top, so it looked like ants on a log!
Sneak some veggies in. Smoothies are fantastic for kids!
They are great for breakfast or a mid-afternoon snack. The key is to use a lot
of fruit to make it sweeter, therefore more kid friendly. If you blend veggies
like romaine, spinach, celery, cucumber, with fruit like strawberry, banana,
blueberries, and then add coconut water, it will cover up the veggie taste! The
trick is to put it in a cup where they can’t see the color. I had a client that
used to puree spinach or kale and mix it into her spaghetti sauce, and the
kids, including her husband, never knew!
Remember, skipping breakfast can lead to poor learning
outcomes. It is very important for kids to not only eat breakfast, but one with
none of the ingredients listed above. I am a huge fan of gluten-free, steel cut
oats (Bob’s Red Mill) with honey and a sliced banana. Try making some chocolate
oatmeal pancakes (recipe below) or putting a banana and almond butter on a
brown rice wrap (BFree brand found at Publix). The smoothie talked about
earlier is so awesome for kids in the morning, as it is full of vitamins,
minerals, and antioxidants.
Here are some more
lunch/snack ideas:
·
Hummus with veggies and gluten-free crackers
·
Brown rice wrap with veggies, beans, and avocado
·
Coconut milk yogurt with grain-free granola
·
Brown rice/quinoa/lentil pasta
·
Salsa with veggies or sweet potato chips
·
Annie’s Fruit Snacks
·
Fruit and veggie pouches – Shine Organics and
Mama Chia are great brands
·
Raw almonds
·
Trail mix - make your own with nuts, seeds, goji
berries, raisins, dark chocolate
Last but not least, teach kids to drink water! Skip the
sugar and artificial ingredient filled juices and sports drinks. Remember, the
body is very adaptable, and the more water you give it, the more it will crave
it.
It will be a process and a challenge at the beginning, but
you and the children will be thankful in the long run.
Chocolate Chip and Coconut Chia Pudding
Ingredients
- 1½
cups unsweetened almond or hemp milk
- 3
pitted dates
- 2½
tsp. raw cacao powder
- ½ tsp.
vanilla extract
- 2 tbsp.
coconut nectar or maple syrup
- ¼ cup
chia seeds
- 3 tbsp.
unsweetened shredded coconut
- 2 tbsp.
mini non-dairy chocolate chips (optional)
Instructions
- Blend
together the almond milk, dates, raw cacao, vanilla and coconut nectar.
- Add to
a container and stir in the chia seeds. Cover and move into the fridge,
allowing to set for a few hours (this can be made the morning or night
before your picnic).
- Stir
again after a few hours to mix evenly, then move into a BPA-free container
to pack for your picnic.
- Top
with shredded coconut and chocolate chips.
Chocolate Banana Oatmeal Pancakes
Ingredients
- ¾ cup
gluten-free oats – quick cooking works best
- 1
medium ripe banana, plus more for topping
- ½ cup
non-dairy milk
- 2
tbsp. cocoa powder
- 1½
tsp. baking powder
- 1 tsp.
vanilla extract
- ½ tsp.
ground cinnamon
- ⅛ tsp.
salt
- Optional
toppings: maple syrup, peanut butter, strawberries, etc.
Instructions
- Preheat
a nonstick skillet or pancake griddle over medium heat.
- In a
blender or food processor, add oats, banana, milk, cocoa powder, baking
powder, vanilla, cinnamon, and salt. Blend until smooth. Let the batter
sit for 5 minutes to thicken.
- Scoop
the batter onto the skillet to form 3-inch-wide pancakes. Flip when
bubbles start to form on the top of the pancakes, about 2-3 minutes. Cook
on the other side until nicely browned.
- Serve
warm with a drizzle of maple syrup, peanut butter, and fresh fruit.
Cheesy Vegan
Noodles
By:
www.runningonrealfood.com
Ingredients
- 4
small zucchinis, spiraled into
noodles
- 1/2
cup diced onion
- 1 cup
diced red pepper
- 3 tbsp.
vegetable stock (water is ok if you don’t have stock)
- 1 tbsp.
garlic powder
- 3/4
cup nutritional yeast
- Salt
and pepper, to taste
Instructions
- Add zucchini,
onion, and red pepper to a pan with the vegetable stock. Cook over medium
heat for a few minutes.
- Add
garlic powder and nutritional yeast and cook for a few minutes until
everything is combined and creamy.
One Pot Creamy Tomato Lentil Pasta
Ingredients
- 12
ounces organic red lentil pasta or brown rice pasta
- 4 1/4
cups vegetable broth
- 1 can
(15 ounces) diced tomatoes, with liquid
- 1/2
small-to-medium size onion, chopped
- 4
garlic cloves, thinly sliced
- 2
tbsp. olive oil
- 2 tsp.
dried oregano
- 10
leaves fresh basil, roughly chopped
- Salt,
to taste
- Pepper,
to taste
Instructions
- In a
large pot combine all ingredients except basil, salt and pepper. Stir
together. Cover pot and bring to boil. Reduce heat and simmer, still
covered, for 20 minutes, stirring every few minutes.
- Add
salt, pepper and basil leaves. Stir to combine for one minute. Serve hot
and enjoy.
