Raising Healthy Kids

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

www.kimberlysnyder.com

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

1. Blend together the almond milk, dates, raw cacao, vanilla and coconut nectar.
2. 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).
3. Stir again after a few hours to mix evenly, then move into a BPA-free container to pack for your picnic.
4. Top with shredded coconut and chocolate chips.

Chocolate Banana Oatmeal Pancakes

www.emilieeats.com

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

1. Preheat a nonstick skillet or pancake griddle over medium heat.
2. 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.
3. 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.
4. 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

1. Add zucchini, onion, and red pepper to a pan with the vegetable stock. Cook over medium heat for a few minutes.
2. Add garlic powder and nutritional yeast and cook for a few minutes until everything is combined and creamy.

One Pot Creamy Tomato Lentil Pasta

www.tedisarah.com

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

1. 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.
2. Add salt, pepper and basil leaves. Stir to combine for one minute. Serve hot and enjoy.