Healthy Living: Healthy Eating for Kids


HEALTHY LIVING IS BROUGHT TO YOU BY PHD WEIGHT
LOSS. PERFORMANCE. HEALTH. DIET. FEATURING DR. ASHLEY LUCAS. MAKING SURE THAT YOUR CHILDREN EAT HEALTHY
FOODS THAT WILL NURTURE THEIR BRAINS AND THEIR BODIES CAN BE A HUGE CHALLENGE, ESPECIALLY
FOR PICKY EATERS WHO WOULD LIKE NOTHING MORE THAN A BOWL OF CEREAL FOR DINNER INSTEAD OF
A HEALTHY MEAL. BUT YOU CAN PROVIDE A HEALTHY DIET, AND SOMETIMES,
COMPROMISE WILL HELP KEEP YOU AND YOUR KIDS ON TRACK. FOCUS ON PROTEINS AND DIETARY FATS FIRST. TRY SCRAMBLED EGGS TOPPED WITH CHEESE FOR
BREAKFAST. FOR A DO-IT-YOURSELF BREAKFAST, HAVE YOUR
KIDS PREPARE A SERVING OF FULL FAT COTTAGE CHEESE OR PLAIN YOGURT WITH FRESH OR FROZEN
BERRIES AND PERHAPS A DRIZZLE OF HONEY. FRENCH TOAST MADE WITH EGGS, A DASH OF VANILLA
AND A SPLASH OF HEAVY CREAM, IS ANOTHER OPTION, GARNISHED WITH FULL-FAT YOGURT AND BERRIES. UPGRADE YOUR CHILD’S UNHEALTHY FAVORITES WITH
HEALTHIER OPTIONS. WRAP HUMMUS, AVOCADO AND CHEESE INSIDE A SLICE
OF UNCURED DELI MEAT, OR OPT FOR A GRASS-FED ORGANIC HOT DOG AND NIX THE BUN. ADD CARROTS OR CUCUMBERS WITH A RANCH OR HUMMUS
DIP. REPLACE SUGARY SNACKS AT SNACK TIME WITH TRAIL
MIX OR SALTED NUTS, FULL-FAT YOGURT WITH BERRIES. NUTS, INNES AND CHEESE OR LOWER-SUGAR BEEF
JERKY ARE OTHER GOOD OPTIONS. IF YOUR KIDS SAY THEY JUST HAVE TO HAVE SOME
CHIPS, TRY OUT ROOT VEGGIE CHIPS LIKE SWEET POTATO OR BEET OPTIONS. TRY TO FIND CHIPS FRIED IN COCONUT OR AVOCADO
OIL AND SERVE THEM WITH A DIP OR SALSA SO THEY’LL EAT FEWER. AT DINNERTIME, BUTTER MAKES VEGETABLES TASTE
REALLY GREAT AND A LOT OF KIDS LIKE KETCHUP. USE A LOWER-SUGAR KETCHUP IF YOU CAN. TRY SOME CHICKEN AND SWEET POTATO FRIES WITH
KETCHUP OR STEAK WITH BROCCOLI TOPPED WITH BUTTER OR MAC AND CHEESE, BUT ADD SOME CAULIFLOWER
INTO THE MIX. MY KIDS REALLY LIKE MEATBALLS. I USE 80 PERCENT LEAN GROUND BEEF AND SOME
SPICES AND KETCHUP, AND TO BIND THEM I PUT SOME SHREDDED ZUCCHINI AND CARROT INSTEAD
OF BREAD CRUMBS. I SIMMER THE MEATBALLS IN MARINARA SAUCE FOR
ABOUT AN HOUR AND I SERVE IT TOPPED WITH SOME PARMESAN CHEESE AND BROCCOLI AND BUTTER ON
THE SIDE. NO NOODLES. DRINKS COUNT. TOO. FORGET THE JUICE. IT’S JUST ANOTHER SOURCE OF SUGAR, AND KIDS
CAN GET ALL THE VITAMINS THEY NEED FROM THEIR FOOD. DON’T BE AFRAID OF WHOLE MILK. CHILDREN NEED THAT DIETARY FAT FOR THEIR GROWING
BRAINS, AND WHOLE MILK CONTRIBUTES TO A LOWER BMI AND BETTER VITAMIN D ABSORPTION THAN SKIM
MILK. THE BEST BEVERAGE OF ALL IS WATER. THE EARLIER YOU START GIVING THEM WATER,THE
MORE THEY WILL PREFER WATER AS A DRINK. FINALLY, AS YOU SIT DOWN TO DINNER, DON’T
EXPECT DINNERTIME TO LOOK LIKE A NORMAN ROCKWELL PAINTING. TRY NOT TO PUSH THEM TO EAT EVERYTHING ON
THEIR PLATE. LET THEM PRACTICE LISTENING TO THEIR FULL
SIGNALS. IF THEY ASK FOR A SNACK FIVE MINUTES AFTER
TELLING YOU THEY’RE FINISHED, BRING THEIR DINNER BACK OUT AND ASK THEM TO FINISH IT
FIRST. LET YOUR CHILDREN ENJOY THE TREATS THAT LIFE
BRINGS WHILE RECOGNIZING THAT FOOD CHOICES REALLY DO MATTER. HEALTHY LIVING HAS BEEN BROUGHT TO YOU BY
PHD WEIGHT LOSS. PERFORMANCE. HEALTH. DIET. WITH DR. ASHLEY LUCAS .