healthy eating for kids

Our Kids – Healthy Diets and Healthy Minds

Studies have linked diets high in fat to diminished mental alertness, affecting aptitudes such as attention and memory. So what do you suppose happens when they eat the cereals high in sugar for breakfast or eat the sugary desserts and juice packed in their lunch? What affects will this type of diet have on their bodies and their brain functions? Parents should be paying closer attention to what their children are eating, as it can make all the difference between a healthy body and a healthy functioning brain.

Here are a few tips to help get your child fit – body and mind.

Always eat breakfast – According to the American Dietetic Association, kids who eat breakfast are more likely to meet their daily nutritional requirements, keep their weigh under control and have lower blood cholesterol levels.

Be selective in food choices – The good news is that often the same foods that offers benefits for the brain also benefits the body. Here’s a quick list of healthy brain food that can help with weight management:

Bananas
Milk (try low fat varieties such as 2%)
Salmon
Tuna (mix with low fat mayonnaise)
Yogurt
Turkey
Oranges
Cantaloupe
Peas
Chicken (try grilled or baked)
Spinach

Other brain foods include: peanut butter, eggs, brown rice, lean beef, broccoli and eggs

Practice Portion Control – An overlooked step to a healthy mind and body is potion control. Analyze the eating habits of your family – You may have overeaters and/or picky eaters which make meal planning difficult. Overeaters:

• Serve appropriate servings without second helpings
• Don’t keep serving platters on the table – this may encourage more eating
• Have them drink a glass of water before the meal
• Pour snacks in a cereal bowl rather than eat directly from the bag
• Buy single serving snacks

What counts as a family meal? Any time you and your family eat together — whether it’s takeout food or a home-cooked meal with all the trimmings. Strive for nutritious food and a time when everyone can be there. This may mean eating dinner a little later to accommodate a child who’s at sports practice. It can also mean setting aside time on the weekends, such as Sunday brunch, when it may be more convenient to gather as a group.