By keeping the pantry, refrigerator and kitchen table stocked with plenty of low-fat, low-sugar snacks from the 5 major food groups, it can help a child grow properly without becoming over weight. Below is a list of things that can positively impact overweight and obesity in children and/or adolescents:
• Eat 5 fruits and vegetables per day
• Get 1 hour of physical activity a day
• Limit screen time to less than 2 hours
• Limit sugar consumption
• Switch to low-fat dairy products
• Limit fast food, take out and eating out
• Prepare food at home as a family
• Eat a diet rich in calcium
• Eat breakfast daily
• Eat a high fiber diet
• Variety
2. There are no “Perfect” eaters
Have children participate in selecting healthy options to prepare for dinner and as snacks. This way you are teaching your child about good nutrition and by having them choose menu items, it allows them to feel more in charge. Plan and prepare meals as a family. Here is a video about picky eaters and how to handle them.
http://www.healthychildren.org/English/healthy-living/nutrition/pages/Picky-Eaters.aspx
3. Make Goals
As a family you can chose one, two, three or all of these as possible goals/actions to help support healthy active living in your home.
4. Have a reward system
Being rewarded for good actions gives children a sense of achievement that they can work toward. By making a chart for the week and getting a star for good eating then at the end of each day if they have earned all three starts then they are rewarded with a special treat after dinner (have a special reward snack drawer that they can pick from). Praise good choices when made as well.
Snack drawer:
• Sugar-free ice cream
• 100 calorie snack pack
• 2 cookies
• Mini sized candy bar
• Peanut butter crackers
5. Set a Good Example
Don’t tell children they cannot have what you are having. Also by bringing good food in the house and choosing healthy choices for yourself you can show your child that you are making healthy choices. Monkey see monkey do.
Healthy Snacking:
If the regular at home snacks are chips, cookies and soft drinks, it’s time for a change. Two-3 snacks a day are important for overall good nutrition. Planning snacks ahead of time is helpful- prepackage appropriate servings to have ready for kids in their lunches or when they get home from school, going to sports after school. Good options:
• Fruit
• Low-fat/frozen yogurt
• Air-popped popcorn
• Celery stalks- add peanut butter
• Low-fat cheese sticks
• Low-fat oatmeal cookies
• Frozen juice bars (without added sugar)
• Cucumber slices
• Crackers –add peanut butter or lowfat cheese
• Frozen bananas
• Low-sugar cereals (8g or less) high fiber (4g or more)
• Baked potato or pita chips
• Unsalted pretzels
• Bran muffins
• Dried raisins or apricots
• Plain rice cake or whole grain bread with peanut butter
Try adding protein with each snack so that it keeps them full longer and gives them energy to play/do activities without crashing from a high sugar treat. Try boiled eggs, cheese, yogurt, natural peanut butter or nuts. Of course, occasional treats like ice cream are fine.
Recipes:
Strawberry Banana smoothie
Ingredients
• 1/2 cup nonfat milk
• 1/2 cup fat-free plain yogurt
• 1/2 frozen banana, peeled and chopped
• 2 tablespoons powdered protein supplement
• 1 1/2 tablespoons flax seed
• 1 teaspoon honey
• 1/2 cup frozen strawberries
Apple Oatmeal Cookies
Ingredients
• 1/2 cup margarine, softened
• 1/2 cup honey
• 1 egg
• 1 teaspoon vanilla extract
• 3/4 cup stone ground whole wheat flour
• 1/2 teaspoon baking soda
• 3/4 teaspoon ground cinnamon
• 1 1/2 cups quick-cooking oats
• 1 apple, cored and chopped
Directions
1. Preheat the oven to 375 degrees F (190 degrees C). Grease cookie sheets.
2. In a large bowl, cream together the margarine, honey, egg and vanilla until smooth. Combine the whole wheat flour, baking soda and cinnamon; stir into the creamed mixture. Mix in oats and apple. Drop by teaspoonfuls onto the prepared cookie sheets.
3. Bake for 8 to 10 minutes in the preheated oven. Allow cookies to cool on baking sheet for 5 minutes before removing to a wire rack to cool completely.
Nutritional Information
Amount Per Serving Calories: 47 | Total Fat: 2.2g | Cholesterol: 4mg
Playground Granola Bars
Ingredients
• 2 cups rolled oats
• 3/4 cup packed brown sugar
• 1/2 cup wheat germ
• 3/4 teaspoon ground cinnamon
• 1 cup all-purpose flour
• 3/4 cup raisins (optional)
• 3/4 teaspoon salt
• 1/2 cup honey
• 1 egg, beaten
• 1/2 cup vegetable oil
• 2 teaspoons vanilla extract
Directions
1. Preheat the oven to 350 degrees F (175 degrees C). Generously grease a 9x13 inch baking pan.
2. In a large bowl, mix together the oats, brown sugar, wheat germ, cinnamon, flour, raisins and salt. Make a well in the center, and pour in the honey, egg, oil and vanilla. Mix well using your hands. Pat the mixture evenly into the prepared pan.
3. Bake for 30 to 35 minutes in the preheated oven, until the bars begin to turn golden at the edges. Cool for 5 minutes, then cut into bars while still warm. Do not allow the bars to cool completely before cutting, or they will be too hard to cut.
Nutritional Information
Amount Per Serving Calories: 161 | Total Fat: 5.5g | Cholesterol: 9mg
Trail mix
Ingredients
• Unsalted peanuts
• Unsalted almonds
• Raisins
• Mm’s
Directions
Mix together trying to use less mm’s and more nuts. Try adding other types of nuts and dried fruit to make it your own.
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