If you are an active adult who takes care of their body, then you probably also focus on a healthy well rounded diet. If you are an active parent more than likely you are raising active kids as well. Their diets are just as important if not more than your own. You are shaping the habits they will carry with them for the rest of their lives.
When you have children you are constantly teaching them the skills they need to take with them along their life journey. Food is no different. We need to begin training our children in what to eat for the performance of their life, whatever that might be. All kids need excellent nutrition. Those seeking to be physically fit in any area, proper nutrition is even more critical. Food is one of the most significant in the hierarchy of human needs. Learning how and what to feed your child is the most important parenting skill you can obtain. Teaching your kids early on the importance of proper nutrition will be easier considering the habits they will develop not to mention helping you stay out of the doctors office.
Where do you start?
If you begin to research nutrition and health on the internet, you will continue to come across the word “balance”. A balance diet with regular exercise is of the greatest importance.
What does a balanced diet look like?
A balanced diet includes eating a wide variety of foods that will naturally balance your child’s hormone levels through the composition of macronutrients. Greg Glassman has coined the phrase, “Eat meat, vegetables, nuts and seeds, fruit, limited starch and no sugar. Keep intake to levels that support exercise but not body fat.” Plain and simple eat a variety of whole foods on a daily basis. Shop the perimeter of the grocery store and leave the boxes on the shelves.
We want to eat in such a way to normalize blood-sugar levels. When blood sugar levels are in an acceptable range it will deliver measurable benefits in fitness and overall health. This is for everyone sedentary and active.
We as adults and parents need to make sure that each time our child sits down to eat they have a balance of protein, carbs and fats on their plate. Once we teach a child what a balanced meal looks like we have changed their lives forever.
How do we establish this Balance?
1) Lead by Example: When they see you eating in this way then they will follow.
2) Timing is Everything: Kids need 5-8 meals and snacks a day. You will plan out the appropriate size meals and snacks. They will take what they want and need from those meals and snacks. If they don’t eat it all don’t worry they will be getting a full balanced selection at every offering, they will get everything they need eventually. A child will eat when they are hungry and have the ability unlike adults to stop when they are full.
3) Plan Ahead: Prep your food for the week or a few days in advance. This eliminates the last minutes drive through or shoving a “protein” bar in their face. Preparing and planning ahead is the key to your success. Become accustom to portable foods, you aren’t going to find too many balanced meals outside your kitchen. Get creative with leftovers, they will become your best friends.
4) Admit Imprefection: Cheating is acceptable but as a general rule for child rearing don’t do something you aren’t willing to do 15,000 more times. If fro-yo on Friday after school is your families “cheat” be prepared to do it for the rest of their child rearing years and even beyond! Everything in moderation.
Continue to teach your children the dangers of sugar and that it is an addictive substance just like cigarette smoking and they will get it. Continue reading in Part 2