Feed Your Kids Right!! From Dr. Ann Kulze 1. Limit Junk Food This includes processed foods, convenience foods and fast foods- examples: sugary junk cereals, cookies, candy, chips, donuts, fast food burgers, chicken nuggets, hot dogs, lunchables, etc. Junk foods are bad because they: 1. Provide little to no nutritional value 2. Almost always contain excessive calories and ingredients that contribute to poor health (trans fats, saturated fats, high fructose corn syrup, refined flour, excessive sodium) 3. Crowd out other nutritious, healthy promoting foods. 4. Perpetuate appetite. 2. Provide your child with as much variety of fruits and veggies as possible. Ages 5-8 need 3 cups/day, Ages 9-12 need 4 cups/day Superstar fruits – berries, cherries, plums, citrus, mangoes, kiwis, apples cantaloupe, pomegranates. Superstar Veggies – broccoli, cabbage, cauliflower, brussel sprouts, kale, collards, tomatoes, carrots, onions, garlic, asparagus, spinach, and sweet potatoes. A serving of fruit = ½ cup cut up fruit, 1 medium sized piece of fruit, ¾ cup of juice A serving of vegetables = ½ cup of cut up vegetables 3. Provide your child the RIGHT fats! The type of fat in the diet is a major determinant of health! Strictly avoid trans fats: partially hydrogenated oils (everywhere in processed and fast foods) sticks of margarine, and shortening Minimize saturated fat: fatty cuts of beef, pork , lamb, butter Provide the majority of fats from healthy oils: extra virgin olive oil, canola oil, nuts/seeds, and avocados. 4. Provide your child the RIGHT Carbs! Minimize refined “bad” white carbs – white flour, white rice, white potatoes, and sugar These “bad” carbs promote obesity, increase cardiovascular risk, promote diabetes, promote certain cancers, and lead to fluctuations in blood glucose. Provide the majority of carbohydrates from the following 4 categories: 100% whole grain, beans/legumes, fruits and vegetables. (the “right” carbs) 5. Provide protein in the “healthiest packages” – poultry, fish, shellfish, beans, nuts/seeds, omega 3 eggs, soy, low-fat dairy products and lean red meats. Limit fatty cuts of red meat – beef, pork, lamb. Especially processed meats such as bacon, sausage, and bologna. Limit whole dairy products- whole milk, full fat cheese 6. Limit beverages to water, 100% fruit or vegetable juice, low fat/skim milk, and calcium fortified soy milk. Soft drinks, “Sugar fortified” fruit drinks, and sports drinks have no nutritionally redeeming qualities and are a major source of weight promoting, liquid calories. They should be consumed sparingly. Sports beverages are a choice when engaging in vigorous physical activity lasting more than 1 hour. 100% fruit juice should be limited. 7. Limit TV TV viewing has emerged as the most powerful predictor of obesity The more TV your child watches, the more fat, calories, sugar and sodium they consume, and the less calcium, fruits and veggies they consume. 8. Move More! To maintain healthy a child’s body requires the following: Accumulate at least one hour or more of moderate to vigorous physical activity daily.