Posts Tagged ‘children’
Wednesday, June 10th, 2009
Advertisers work hard to earn their money. They can take any food and make it sound nutritious. Very few laws protect the consumer from advertisers’ half-truths. It is up to us to learn how to tell what it a valid claim and what is just hype. How can you wade through the misleading information to find the truth? Easy… just look at the nutrition label and the ingredient list! The nutrition label and the ingredient list have all the information that you need to determine whether a food is healthy.
Last night was a perfect example. My kids and I were at my girlfriend’s house for dinner. She was telling me about this healthy snack she had found for her daughter. “And the best part is that she loves it!” my friend raved. She then showed me a package of Sunmaid Vanilla Yogurt Raisins. “They are raisins covered in yogurt so she’s getting fruit and milk.”
Here is how Sunmaid describes this product:
Sun-Maid starts with only the best, 100% natural raisins from sunny California. Then we cover them with a creamy, vanilla yogurt coating to create our delicious, convenient Sun-Maid Vanilla Yogurt Raisins.
They are the perfect high-energy snack food for people who are on-the-go. They also help you meet the 5-to-9 daily fruit and vegetable servings recommended by nutrition experts. Packed into the zip-close bag, Sun-Maid Vanilla Yogurt Raisins are easy to use in your party mix or cookie recipes or to pass around as a snack.
Sounds healthy, right? Then I looked at the nutrition label.
1 small package (about 25 pieces) of this “healthy snack” has 120 calories, 4.5 grams of fat and 4 GRAMS OF SATURATED FAT.
That is a ton of saturated fat (the bad fat). I particularly dislike the claim that they help you meet your fruit and vegetable servings.
Looking further down the label, I noticed that the product contains 2% RDA Vitamin C, 0% RDA Vitamin A, and 4%RDA Calcium.
I certainly would not consider this a serving of fruit or vegetables. And despite the “yogurt” covering the raisins, there is very little calcium. I decided to inspect it further and turned to the ingredient list.
Ingredients:
Natural California Raisins, Yogurt Coating (Sugar, Partially Hydrogenated palm kernel Oil, Nonfat Milk Powder, Nonfat Yogurt Powder, Whey, Titanium Dioxide, Soy Lecithin, Vanilla), Confectioners Glaze, Corn Syrup, Dextrin, and Maltodextrin.
It seems that the raisins are not covered in yogurt but in a “yogurt coating” made mostly of sugar and partially hydrogenated oil (which is a trans fat- the WORST type of fat you can have). So while the raisins may be natural, the yogurt coating certainly isn’t.
Needless to say, my friend was dismayed to learn that this healthy snack was in no way healthy. “I should have looked more closely,” she said. I replied, “I bet raisinets are healthier than these yogurt raisins.” For fun, we went online to look.
The same serving size of raisinets has about the same calories (raisinets 118, yogurt raisins 120), slightly more fat (raisinets 4.8 grams, yogurt raisins 4.5 grams) but SIGNIFICANTLY LESS SATURATED FAT (raisinets 3.1 grams, yogurt raisins 4 grams).
The ingredient list for raisinets:
Milk Chocolate (sugar, chocolate, cocoa butter, milk, lactose, milkfat, soy lecithin, vanillin – an artificial flavor, natural flavor), Raisins, Sugar, Tapioca Dextrin, Cocoa Processed with Alkali, Confectioner’s Glaze.
Instead of an artifiical yogurt coating, at least raisinets are made with real milk chocolate. Now, I am not saying raisinets are good for you. But at least when you are giving your children raisinets to eat, you aren’t fooled into thinking they are healthy. Shame on Sunmaid for misleading parents into thinking their yogurt raisins are healthy.
This is a great example of how you can’t trust a product’s claims and must turn to the nutrition label for the truth. Don’t let yourself be misled! Always get the facts before serving a new food to your children!
 Share on Facebook
Tags: child, children, diet, healthy, healthy snacks, moms, nutrition, nutrition labels, parenting, parents, snacks, weight loss
Posted in Weight Loss Study, weight loss | 12 Comments »
Thursday, May 28th, 2009
Mothers continually struggle with trying to get their kids to eat more vegetables. The question arises, should moms sneak veggies into their children’s food? Or should they spend their energy convincing their kids to eat vegetables on their own?
It is clear to me that it is worth the extra effort to get your children to eat vegetables knowingly and willingly. Sure, you can spend your time mashing up carrots and chopping up spinach to sneak into your daughter’s pancakes. But what will happen five or ten years from now when she is living on her own? She won’t be used to the true taste of a veggie and she certainly won’t have the time (or patience) to julienne her own greens. Your victory will be short-lived.
You are much better off teaching your sons and daughters to enjoy the taste and the crunch of a vegetable. It may seem easier said than done but there are some strategies you can use to make the process easier.
1. Serve your child vegetables from the beginning and continue through toddlerhood.
Every baby is given vegetables as some of their first foods. But somehow, by the time a child is 2, his sole vegetable is usually potatoes in the form of french fries. Parents often stop serving vegetables because the child is too old for pureed veggies and too young to eat hard chunks of vegetables on his own without choking. Yet this is the most crucial time to serve your kids vegetables as snacks. Try steaming or microwaving vegetable chunks until they are soft and no longer a choking hazard. Be sure to serve all different types, including broccoli, carrots, zucchini and cauliflower. Half of your child’s mealtime plate should be vegetables.
2. Allow your children to see you enjoying vegetables.
If you crinkle your nose at the sight of a brussel sprout, it is likely your children will too. On the other hand, if you look forward to eating vegetables, your children will get the message that veggies are a healthy and delicious part of their diet.
3. Serve vegetables as its own course before the meal.
What mother hasn’t experienced her kids crying that they are STARVING while she is cooking dinner? This is a perfect opportunity to get your kids to eat their vegetables. Put out a plate of chopped veggies for your kids to pick on while you cook. When vegetables are the only option, kids are more likely to eat them. Give them another choice and they will often go with the less healthy version.
4. Serve vegetables in funny designs.
A bowl of zucchini may not seem fun but place the zucchini on a plate in the shape of a smiley face and suddenly eating it becomes a game. Presentation can make a big difference. Plate the vegetables in different shapes and your children may enjoy eating them more!
5. Serve vegetable soup.
Most kids love a bowl of vegetable soup, particularly on a cold day. When you are having a particularly hard time getting your children to eat their veggies, throw them into a soup.
6. Take your kids shopping.
Take your children to the grocery store and spend some time in the produce aisle. Go through the types of vegetables with them so they know the different options. Allow your children to pick which special vegetable they want to try that week. Then, when you serve it, make a big deal that this is your child’s “Special Vegetable of the Week”.
7. Start a vegetable garden.
Even better than letting them choose a vegetable from the supermarket? Letting them pick one off the vine. Start a vegetable garden with your children so they can grow their own vegetables. Get them involved by allowing them to water and tend to the garden. Then when the vegetables are grown, have your kids pick them and help you prepare them for eating. The more invested your children are in the process, the more likely they are to eat the vegetables!
8. Serve vegetables with a healthy dip.
Everybody loves veggies with dip. The key, however, is picking a healthy dip. You are not helping your children by getting them to eat vegetables covered in full-fat ranch dressing. Rather, give them a small amount of light or fat-free dressing to dip. You can also try a small amount of heart-healthy guacamole or hummus. Remember, the idea is for your kids to eat vegetables with a little bit of dip- not dip with a little bit of vegetables!
9. Serve vegetable stir-fry.
A great dinner option is some type of protein (chicken, lean steak, or fish) with stir-fried vegetables. My kids love when I make chicken teriyaki (which is mostly veggies with small chunks of chicken). Sometimes I even add a few pineapple rings for extra sweetness!
10. My favorite way to serve my kids vegetables…
Anybody who has ever gone out to lunch with me and my family knows my ordering quirk. Instead of ordering french fries for my children, I order them sliced cucumber. Like french fries, they can be eaten with their hands and they have a nice crunch. Obviously they don’t taste the same as french fries but my kids enjoy them. My children know that unless it is a special occasion, french fries are not an option for them. It took awhile and there was definitely fighting and complaining in the beginning. But I held strong and they have learned to eat the cucumbers instead.
There are many ways to get your children to enjoy eating vegetables. You may have to get creative but in the end it is well worth it!
Share on Facebook
Tags: child, children, diet, healthy, kids, nutrition, obesity, parenting, picky, picky eater, vegetables, weight, wellness
Posted in nutrition | 8 Comments »
Monday, May 11th, 2009
Nothing makes a child feel more grown up than going out to eat. Yet children, like adults, eat significantly more calories at restaurant meals than they do when eating at home. In fact, the children’s menu is often the least healthy section of a menu! Think about the typical children’s fare. Chicken nuggets, macaroni and cheese, pizza, hamburgers and hotdogs. And don’t forget the side dish that accompanies them all: french fries. To make it worse, most kids’ meals come with free dessert.
But eating out does not have to be a nutritional disaster. Follow these ten guidelines and your child can enjoy a restaurant meal without sacrificing good nutrition.
1. DO YOUR RESEARCH
Many fast food and restaurant chains post nutritional information on their websites. If you frequent a favorite chain and often choose certain menu items, be sure you look up the nutritional data online. You may be amazed by the calories, saturated fat and sodium in your favorite dish.
Going to a restaurant that doesn’t post their nutrition information online? You can still learn a lot from a simple web search. Go to www.calorie-count.com or www.calorieking.com and type in the name of the dish you usually order. These websites have average nutritional information for thousands of foods. Chances are, you will find what you are looking for.
2. READ THE MENU CAREFULLY
Make sure you know what you are ordering. Pay attention to the descriptions on the menu. Dishes labeled deep-fried, pan-fried, basted, batter-dipped, breaded, creamy, crispy are usually high in calories.
3. DON’T BE AFRAID TO SPECIAL ORDER
Many menu items would be healthy if they were prepared differently. Small substitutions often lead to major calorie savings. Be sure to tell your waiter that you are trying to eat healthy. Most restaurants are happy to prepare your food the way you would like it.
Ask for your vegetables and main dishes to be served with the sauce on the side. If your food is fried or cooked in oil or butter, ask to have it broiled or steamed. Some restaurants even have non-fat cooking spray in the kitchen! When I go to a restaurant, I always ask for “no butter, no oil, no mayo”. These ingredients are often stuck into dishes where you least expect them.
4. SKIP THE KID’S MENU
The kid’s menu is usually the least healthy section of the menu. I like to avoid it altogether. Many restaurants will allow you to choose ‘half-orders’ of dishes on the adult menu. If the restaurant doesn’t do half-orders, consider splitting a dish with your child. Which brings us to our next tip…
5. WATCH YOUR PORTIONS SIZES!
Watch portion size; share or bring leftovers home. At a typical restaurant, a single serving provides enough for at least two meals. Even children’s menu portions are overblown! To overcome this obstacle, take half of your meal home or divide the portion with a dining partner.
It is best to decide how much your child should eat as soon as the dish is served. How many times have you told yourself you would only eat half your dish and then sat at the table picking at the plate until it was finished? Kids do the same thing. When your child’s meal is served and is overflowing, ask the waiter for an extra plate. Place an appropriate portion on your child’s plate and hand the rest to the waiter to wrap up.
6. AVOID BUFFETS
Avoid buffets, even seemingly healthy ones like salad bars. You’ll likely overeat to get your money’s worth. If you do choose buffet dining, opt for fresh fruits, salads with low-fat or fat-free dressings, broiled entrees and steamed vegetables. Resist the temptation to go for seconds or wait at least 20 minutes after eating to make sure you’re still hungry before going back up to the buffet.
7. CHOOSE CALORIE-FREE BEVERAGES
Remember that soda and juice are both huge sources of hidden calories. Try switching to water with lemon or unsweetened iced tea.
8. EAT MINDFULLY
Encourage your kids to eat mindfully. Mindful eating means paying attention to what you eat and savoring each bite. Being mindful also means noticing when you are almost full and laying down your fork. Mindful eating relaxes you so you digest better and makes you feel more satisfied. Teach your children to really taste their food and pay attention to what they are eating.
9. SLOW DOWN!
If your children are shoveling their food into their mouths, they won’t be able to tell that they are full. It takes twenty minutes for your body to realize it is satisfied. Have them put their forks down between bites or take a sip of water between mouthfuls. If your kids finish their meals in less time and still feel hungry, ask them to wait. Once the full twenty minutes has passed, they will probably no longer feel hungry.
10. REMEMBER THE BIG PICTURE
Think of eating out in the context of your whole diet. If it is a special occasion or you know you want to order your favorite meal at a nice restaurant, cut back on your other meals that day. Moderation is always key, but planning ahead can help you relax and enjoy your dining out experience without sacrificing good nutrition or diet control.
Share on Facebook
Tags: child, children, healthy dining out, healthy eating, healthy restaurant, kids, nutrition, obesity, overweight, restaurant, weight gain
Posted in weight loss | 6 Comments »
Thursday, May 7th, 2009
A new study suggests that there may be a link between child obesity and allergies. The findings, published in the May issue of the Journal of Allergy and Clinical Immunology, indicate that controlling your child’s weight may prevent her risk of developing allergies.
The researchers analyzed data on 4,000 children and young adults ages 2 to19 from a new national dataset designed to obtain information about allergies and asthma. Obese children and teens in the study were significantly more likely to have an allergy to something, especially a food allergy. Obese children were 26 percent more likely to have allergies than normal-weight children. The increased risk of food allergies was even higher. The rate of food allergies was 59 percent higher in obese children.
While the study found a link between obesity and allergies, it did not necessary prove that obesity CAUSES allergies. More research is needed to make that determination.
“Given that the prevalence of both obesity and allergic disease has increased among children over the last several decades, it is important to understand and, if possible, prevent these epidemics,” said Cynthia M. Visness, Ph.D., lead author on the paper and a scientist at Rho Federal Systems Division, Inc. in Chapel Hill, N.C.
Hopefully this new study will give parents of obese children an additional reason to start their kids on a weight loss program.
Share on Facebook
Tags: allergies, child, children, diet, nutrition, obesity, overweight, parenting, parents, weight loss, wellness
Posted in Weight Loss Study | 8 Comments »
Monday, May 4th, 2009
Kids should be taught to eat a variety of foods from an early age. Children who are exposed to various foods during childhood are more likely to learn to enjoy those foods in adulthood, even if they don’t like them while they are young.
The mistake parents often make is giving up on a new food after just one trial. It typically takes at least six to eight exposures of a new food before children will accept it. Sometimes it can even take ten to fifteen trials before children develop a liking for a new food. Eating a variety of different foods ensures your children are getting all the nutrients they need to grow.
Tips to Introducing New Foods:
1. Lead by example. Try new foods yourself.
2. Don’t let your children know that you don’t like certain foods. If you tell your children that you hate broccoli, it is unlikely that they will give it a fair chance.
4. Institute Dr. Dolgoff’s “Two Bite Rule”. Children must try two bites of each new food they are served. If they don’t like the food, they do not have to eat the rest. However, they do need to eat two bites of it each time it is served. It is likely that with time, your children will learn to like it. It is advised to wait at least one week before serving the same food again.
4. Do not force feed your children. Two bites is all you should insist they eat.
5. Continue to encourage your child to try new foods, different tastes and textures.
6. Introduce new foods with a variety of other foods, such as a casserole or a stir-fry dish, which may disguise a particular taste they may not like.
7. Don’t expect children to eat all foods offered to them; encourage tastings at first.
8. Select foods that are healthy and are already varied, such as multi-grain breads or cereals.
9. Serve a variety of foods from an early age. For example, expose your toddler to fish (besides shellfish) early on so he develops a taste for it from the beginning.
10. If your child still does not like a particular food after twenty or more tastes, you may move on. Your child may truly dislike the food.
~Reminder~
• Parents decide on what foods will be eaten and when meals will be served.
• Serve meals at the same time every day, if possible, to create patterns.
• Eliminate distractions during meal times. Turn off the television and computer. All attention should be focused on the meal.
• Expect rejection to new foods; continue to try again.
Did You Know?
Children are much more sensitive than adults to four sensations: Sweet, Sour, Bitter, and Salty. Children have five times more taste buds than adults.
Exercise for this week:
Bring the kids to the supermarket for a special trip. Walk through the fruit and vegetable section and have them pick out a new fruit or a vegetable that looks fun and interesting, such as a mango, pomegranate, papaya, apricot, escarole, swiss chard or Chinese eggplant. Then go home and research together on how to prepare the food item of the week!
Share on Facebook
Tags: child, children, diet, healthy, kids, nutrition, obesity, parenting, picky, picky eater, weight
Posted in Parent | No Comments »
Monday, April 27th, 2009
What is the best way to ensure that your child sticks with an exercise regimen? Make it fun! It is best to disguise exercise in the form of playing. And there is a calorie-burning superstar just sitting in your garage, waiting to be used! You probably bought it for about $4.95- much less than any other type of exercise equipment. It is time to look at the jump rope in a whole new light.
Read on for a great jump rope exercise routine for your child.
 _
How many calories will we burn?
Jumping rope is one of the best forms of cardiovascular exercise around. Jumping rope burns about 10 calories per minute- that’s 300 calories in a half hour and 450 calories in a 45 minute sweat session. Few exercises allow children to burn quite so many calories.
But jumping rope doesn’t only burn calories; it is also an effective way to burn fat, increase stamina, improve coordination and firm muscles.
Where can we jump rope?
Jump ropes are both affordable and transportable. Prices range from $5 to $25. And since jump ropes easily fit in your child’s backpack, exercise can happen at any time, on the spur of the moment. Kids can jump rope outdoors or inside. All you need is a high enough ceiling and enough space to turn the rope without knocking anything over.
What type of rope should I buy?
There are a few different types of jump ropes. Your best bet is a rope made of plastic. Cloth ropes are pretty flimsy and leather ropes take a long time to break in. Try to find a rope with soft foam handles and a swivel-like turning action for best comfort. Adolescents can try a weighted rope once they have mastered the regular jump rope.
Jump ropes are not one-size-fits-all. When picking a rope, lie the rope along the ground. Have your child put one foot on the center of the rope and pull the rope straight up along the side of the body. Ideally, the handles should reach up to your child’s armpit.
What moves do we need to know?
The routine will incorporate a few different moves.
Forward Hop-Overs: Place the rope on the ground in a straight line. Have your child face the rope and jump back and forth over the rope.
Side Hop-Overs: Place the rope on the ground in a straight line. Have your child stand with the rope to his/her right side. Your child should jump side-to-side over the rope.
The Workout
Each step should be done for two minutes. The length of the routine depends on how long you want to exercise. The ideal length of the workout is between 30 and 45 minutes.
Warm Up:
March in place for 2 minutes and then jog in place for two minutes.
1. Jumping Jacks
2. Jump Rope
3. Forward Hopovers
4. Jump Rope
5. Side Hopovers
6. Jump Rope
Repeat steps 1-6 as desired.
Cool down:
Cool down by jogging in place for 2 minutes and then marching in place for 2 minutes.
Tips to increase the “fun” in the workout:
1. Make it into a “Simon Says” game.
2. Invite friends to join.
3. Exercise with your child.
4. Let your child pick which move comes next.
5. Make up your own moves!
Remember: Exercise is fun!
Make sure your child drinks plenty of water before, during and after the workout. And always consult a doctor before starting your child on an exercise regimen.
Share on Facebook
Tags: activity, child, children, exercise, family, fitness, obese, overweight, parenting, weight loss
Posted in weight loss | 1 Comment »
Thursday, April 2nd, 2009
I have turned my kids into exercise aficionados. I didn’t realize I was doing it at first. But suddenly, my kids wanted to join me in my activities. You too can introduce your children to the love of movement. Here’s how…
Step One: Let your children see you enjoying exercise.
Friday nights are my husband’s and my active date night. We either take a long bike ride or go for a hike in one of the nature preserves in our area. After we work up a sweat, we stop for a quick dinner. It is some of our favorite time of the week and are kids know how much we look forward to it!
When I first had children, I worried that my fitness was selfish. Shouldn’t I be home, playing with my kids? I felt like I was stealing every minute of my exercise time. It wasn’t until my children were a little older that I got to see the benefits of these weekend rituals.
Step Two: When your child is old enough (around age 3), allow them to participate in very small amounts. You don’t want to overwhelm them.
A few summers ago, I came back from a particularly spectacular run to find my 3 year old son sitting on the front steps, waiting for me, sneakers tied. “Mommy,” he said. “I was waiting for you to come back because I wanted to go for a run too!” I suppressed my giggle at the thought of my little peanut “going for a run” and said, “Well, let’s go right now!” We slowly jogged once around the block. “Wow! That was great!” I told him. The huge smile on his face told me that he agreed. He wanted to do a little more but I wouldn’t allow it. I really wanted his first experience with exercise to be positive.
The next time he wanted to go running, I made it into a game. We went on a slightly longer (but still short) route. “Let’s run to the lamp.” “Now let’s walk to the bench.” “Race you to the stop sign.” Instead of focusing on getting all the way around the loop, I broke it up into smaller goals. Each time he got to the appropriate landmark, he felt proud of himself. Running is great exercise for kids. Not only does it burn lots of calories but it builds muscle and strengthens the entire cardiovascular system.
STEP THREE: Don’t say no!
A few months later, Zachary wanted to ride his bike. I was exhausted and it was chilly outside. My first instinct was to say no. But then I thought about how I really did want to cultivate his love of exercise and saying no really wouldn’t further that goal. “Okay,” I said. “Let’s go.” And we went and had a blast.
STEP FOUR: Step it up!
Now that your child enjoys physical activity, it is time to take it up a notch. As I have said many times before, it isn’t exercise unless your heart is pounding, you are dripping with sweat, and unable to speak in full sentences.
To get Zachary to that level, the next year, I played into his competitive nature. “I bet I can beat you in a race,” I taunted. “You ride your bike and I will run.” He smiled and started sprinting ahead. Around the track we went until, quite frankly, I couldn’t take it anymore. A runner really doesn’t stand a chance against a bicycle- even if it is a four year old on the bicycle. He wins every time. And he loves that he wins every time. It is super for his self-confidence. But I do give him some competition. He has to really pump his legs to get going. It’s been two years since we started these races and he still loves them.
And now my 3 year old daughter is getting in on it too! Last week, we all went to the botanical gardens to get some fresh air. Zachary brought his bicycle and Danielle brought her tricycle. While she wasn’t quite ready for a race, she was thrilled that she could “bike like a big girl”. We went along a 3 mile loop. Every time we tried to get her to take a break, she refused! She wanted to keep up with her brother!
STEP FIVE: Keep it up!
Suddenly, fitness has become something our family can do together. Instead of having to take time away from the kids to work out, exercise has become our favorite time to spend with them! And they feel so grown up now that they can join in what used to be just a ‘mommy and daddy’ activity. The key is to constantly be looking for ways to fit the exercise in. I went to a birthday party this weekend where there was a mini-trampoline and my kids loved it. Great idea! I immediately ordered one from Amazon.com. It cost $100 but is a great way for the kids to move around on a rainy day.
Love of exercise needs to be instilled from the beginning. If you resent exercise or avoid it altogether, your child will do the same. However, if you follow these simple tips, your child will learn a love of exercise that will last a lifetime.
Share on Facebook
Tags: activity, child, children, exercise, family, fitness, obese, overweight, parenting, weight loss
Posted in Uncategorized | 12 Comments »
|
|
