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Corporate Wellness, Nutrition

Nutrition For Healthy Kids

One of the prime goals of parents is to raise healthy kids that are fit mentally and physically. A lot of things are required to do that. Nurturing, emotional support, and firm but fair discipline help build mentally strong children, while exercise, fresh air, plenty of sleep, and good nutrition are necessary for mental and physical development. What is good nutrition? It’s a balanced diet with whole foods that provide energy and nutrients.

Starting kids out right with a mix of fruits and vegetables.

If you offer your kids a special treat, make it an apple with peanut butter or whipped frozen bananas with the taste and consistency of ice cream. Load up extra veggies every chance you get. Don’t be fooled into thinking that French fries count as a veggie. They’re in the category between refined carbohydrates and whole grains in the world of nutrition. Make every plate colorful with a rainbow of fruits and vegetables. At the age of two to three, kids need a cup of fruit and a cup of vegetables a day. By the time the child reaches 14, that need has grown to roughly 1 ½ to 2 cups of fruit and 2 ½ to 3 cups of vegetables.

Include protein, carbs, and fat each day.

Protein is necessary for the entire body, especially in growing children. Carbohydrates provide energy. Fats are often shunned by some people just because they think fat is bad. Everyone needs fat, but it should be healthy fat. It’s necessary for the growth of both the body and the brain. The body can’t absorb fat-soluble vitamins without fat in the diet. Both brain growth and nerve insolation require fat. The brain consists of 70% fat. Avoid trans fats and hydrogenated fats and focus on polyunsaturated and saturated fat.

Some believe the daily consumption of milk is necessary, but there are dissenting views.

Milk offers many nutrients and protein, but it can also cause digestive issues, phlegm, and respiratory problems. Two servings of dairy a day are adequate. There is a lot of evidence that regularly consuming too much milk may increase the potential for heart disease in later years, bone fractures, and some forms of cancer. Instead of having milk with every meal, serve water with some. You can also include yogurt and cheese in your menu to substitute for milk.

  • If you’re using yogurt as a serving of dairy, it should be full fat, contain live cultures, and have no added sugar. Mix Greek yogurt with half a mashed banana, then add berries and nuts for a healthy dessert.
  • Avoid fruit drinks and opt for infused water. Fruit drinks contain all the sugar from the fruit but without the fiber to slow absorption. It can create sugar spikes leading to insulin resistance, obesity, and type 2 diabetes.
  • If the budget is tight, find inexpensive protein sources. Eggs, nuts, and beans are a few. If you opt for plant-based sources, combine them to get all essential amino acids, or choose a complete protein source, like quinoa.
  • Make eating fruits and vegetables fun by giving them eye-appeal. Make ants on a log from celery filled with peanut butter and topped with raisins.

For more information, contact us today at Travel Trim