Tag: Healthy Eating

By Shotokan Karate Leadership School in Santa Rosa, CA

Practical Healthy Eating Tips for Children, continued

 

6. Avoid sugar-laden breakfast cereals, breakfast bars, and granola bars: Many cereals, breakfast bars, and granola bars that appeal to kids are high in sugar and have ingredients almost like a candy bar. Choose unsweetened, low-fat, whole grain, fiber-rich versions of these items instead. Karate Kids and Adults Health Tip: Add fruit to naturally sweeten cereals. Also this is a great meal for children to “prepare” themselves; they get pretty excited when they help. Don’t forget, children can only eat what you bring into the house. If you avoid buying sugary foods, your children won’t be able to eat them.

 

7. Reduce sugar intake: Most kids love sweet treats like candy, cookies, donuts, muffins and chewy “fruit” snacks, but too much sugar is not good for their health or teeth. Offer these items infrequently – perhaps as dessert after dinner – and limit the serving size. Choose healthier alternatives such as fresh, dried, freeze-dried or canned (in juice or extra-light syrup) fruit. Karate Kids and Adults Health Tip: Our family opts to go to our martial arts class for our after-dinner treat. We also have a “special of the week”, where each week our children get to pick a new fruit or vegetable to try. This encourages the children to try new things and offers a healthy alternative to help change things up after dinner.

 

8. Use pre-packaged convenience foods sparingly: Although quick and easy, these highly processed foods are high in salt, sugar, and/or fat—as well as preservatives—and have little to no nutritional value. Serve these items only in “emergency” situations. Karate Kids and Adults Health Tip: We wash all fruits and veggies right after we get home from the grocery store. This helps save prep time when preparing meals. Also, “think double:” Double your recipes and freeze half for future meals. Just remember to label everything prior to putting it in the freezer and leave at least ½ inch of space at the top of the container as frozen foods expand.

 

9. Avoid fast food: There are few nutrients in fast food—and plenty of calories, sugar, fat, cholesterol, salt and preservatives. When you do eat out, make healthy restaurant choices and help your child order the most nutritious items off of the menu. Karate Kids and Adults Health Tip: As parents, we know this isn’t always avoidable. So when you do have to make this choice, simply consider the healthy alternatives that fast food restaurants are now offering. By replacing the French fries with fruit or veggie dippers and the soda with low-fat milk this will make a world of difference.

 

10. Prevent habitual overeating: Infants and young children are very good at paying attention to their hunger and fullness cues. Reinforce that your kids should eat only when they are hungry and stop as soon as they start to feel full. Avoid the “clean-your-plate” mentality. If your child is satisfied, don’t force him to finish his meal. Karate Kids and Adults Health Tip: Invest in a home food scale and an extra set of measuring cups/spoons. This is a great way to incorporate portion control and measuring for children. Obviously, you can’t measure and weigh every time; however, children love to utilize what they learn in school at home.

Please visit https://askaboutkarate.com/ for information about our Karate school in Santa Rosa, CA!

 

By Shotokan Karate Leadership School in Santa Rosa, CA

Shotokan Karate Leadership School schools are concerned about the reports about childhood obesity becoming rampant in America. This is not an experience they wish on any child. Obesity is a scary thing. Preventing obesity can be easy and empowering for children. Parents and caregivers need to allow children to have control over their bodies. Kids need to learn to take control of their real needs and treat their bodies with love and respect, the sort of traditional life skills taught at martial arts found at Shotokan Karate Leadership School.

Nutrition is at least as important as exercise. People who attempt to lose weight are often totally confused about the role of nutrition. Some think that if they work out, they can eat whatever they want. Not true! Worse, contestants on The Biggest Loser often came in thinking “they’ll work out a lot and won’t eat at all,” says Bob Harper, a trainer on the popular TV show. This is not a good strategy! You need to hit the sweet spot: fueling your body enough with healthy foods to give you energy to get through the day (and your exercise routine), but not so much that you take in more than you’re burning off.

Practical Healthy Eating Tips for Children

1. Encourage your child to eat regular meals and snacks: Offer three meals and one to three snacks each day and serve your child a wide variety of healthy foods. Karate Kids and Adults Health Tip: Think ahead and pack several healthy snacks for “on the go” so that children have easy access to healthy options.

2. Serve plenty of fruits and vegetables: Fruits and veggies are packed with nutrients yet contain few calories. Be sure to include at least one fruit and/or vegetable at each meal and snack. Karate Kids and Adults Health Tip: Remember, a food needs to be introduced up to 10 times before a child’s taste buds can enjoy it. Children love to help in the kitchen—allow them to help make smoothies or rinse/prepare vegetables.

3. Focus on high-fiber whole grains: Whole grain, fiber-rich breads, cereals, pastas, rice, and low-fat crackers provide more vitamins, minerals and fiber to help meet your child’s nutritional needs. Karate Kids and Adults Health Tip: Remember that parents lead by example. Most of the time, children eat what we do.

4. Choose low-fat and non-fat dairy products: Low-fat and nonfat milk, yogurt, cottage cheese, sour cream and ice cream contain less fat and cholesterol than regular-fat versions. If your child eats cheese regularly, consider purchasing reduced-fat varieties. (Keep in mind that children between one and two years of age need to consume whole milk.) Karate Kids and Adults Health Tip: Can’t get your child to drink milk? Try blending 1⁄2 cup frozen fruit into 1 cup low-fat milk. Don’t forget to serve with a straw.

5. Limit sweetened beverages: Juice, soda, lemonade, and fruit drinks contain excess sugar and calories, but few nutrients—sometimes, none at all. Serve these drinks only on occasion and serve no more than four to eight ounces—you can dilute these with water. Plain water is the best choice. Consider going green by purchasing reusable water bottles; let your child pick one in their favorite color. Karate Kids and Adults Health Tip: Add fruit to your ice cube trays, blueberries work great!

Come back for Part II.

Please visit https://askaboutkarate.com/ for information about our Karate school in Santa Rosa, CA!