4 Uncommon Rules for Green Kids Nutrition

June 22, 2010 in Green Kids

Remember those days when you would look at the kid sitting across the cafeteria table from you eating a snack pack and you would scrounge around your lunch bag looking for something to trade so you could enjoy the delicious snack pack? Well, your kids are doing the same thing.

So how do you make sure your kids are green kids, eating healthy and not becoming a US statistic of childhood obesity? There is no sound way. Taking away snack packs will just make them want them more. Kids are the same as adults and any diet where we think we are being denied a food makes us crave it.

Instead of taking away the snack pack, think of adding something just as delicious to your kid’s diet. Adding healthy and organic snacks will help turn your kids into green kids! Here are some not so common rules to help your child’s nutrition.

Rule #1: Never skip breakfast. Ever!

“Breakfast is the most important meal of the day”. Yes, we’ve heard it a hundred times, but mornings are crazy! It’s OK to skip one here or there. WRONG! People who skip breakfast are actually more likely to follow fad diets, exercise less, take up smoking or drinking, and/or complain about body weight. Eating breakfast gives you the energy you need for the day. Breakfast foods also tend to have fiber, calcium, and other micro nutrients that most people don’t get in the right amounts they need. Eating breakfast also stimulates something in our brain that makes us consume less soda and French fries, and eat more fruits, veggies and milk.

Of course there are bad breakfast foods (Reese’s Puffs cereal, donuts, scones, breakfast sandwiches, breakfast from any fast food restaurant, and even bagels with cream cheese have loaded calories and extra fat), but kids who eat breakfast are actually 30% less likely to be overweight or obese.

Rule #2: Snack with Purpose

Snacking is not bad. In fact, it is actually good for your metabolism to eat healthy snacks in between small meals throughout the day. When giving snacks to your children, make sure they have a purpose. We all know an occasional cookie is bound to happen, but choosing foods at strategic times of the day can keep your child’s metabolic rate high which gives them the good kind of energy.

Some good snacking with a purpose ideas include popcorn, unsalted nuts, dark chocolate, and of course, fruits and veggies.  The point is not to deny them the snack foods they want to munch on, but in making sure what they munch on is healthy for them.

Rule #3: Beware of Portion Distortion

Portions have increased dramatically in the US in the past few decades. Larger portions mean more calories, and more calories usually mean more fat. However, taking away food and leaving empty space in plates and bowls will mentally keep your kids wanting more. Try buying smaller bowls, plates and cups to make it seem like you’re still getting the same amount.

Rule #4: Set the Table

It sounds odd, but kids who experience more structured eating times develop better eating habits. With soccer practice, ballet, finishing up your report and picking up your significant other because their car just got a flat tire, this idea seems more like a dream that died in the mid 90s.

However, there are ways of adding just enough structure to make an impact on green kid’s nutrition. Make one night a week a sit down dinner night; no social plans allowed! Also try to include your kids in the cooking process. Studies show kids who are encouraged to eat more fruits and veggies by giving them goals and allowing them to help in preparation eat healthier.