Healthy Kids = Healthy happy families

Today's fast-paced society leaves little time for preparing meals and snacks for our kids. Busy parents are buying more processed and convenience foods that are high in calories, low in nutrients and easy for children to prepare (or open). This is a formula for unhealthy, lifelong eating habits. A better solution for all is to combine healthy eating and physical activity.

Follow these guidelines to improve your diet:
Choose the right fat. Fat is one of the most misunderstood nutrients. Choosing the right fat is crucial - think healthy fat (not low fat) for growing kids.

Eat regular meals and snacks.

Eat more fiber.

Eat more vegetables.

Choose fewer processed foods and beverages loaded with sugar.

Here’s a quick guide that can help you improve your family's eating behaviors:

Shopping Smart

Read labels and be aware of hidden "extras."

Watch out for snacks with excessive sugar, such as drinkable yogurts, juice boxes, fruit roll ups and sweetened dry cereal. Try whole or dried fruit for natural sweetness.

Bring home fewer high-calorie snacks to decrease temptation.

Shop with your children and let them make their own healthy choices.

Make It Healthy

Use extra virgin olive oil when cooking.

Decrease the saturated fat in recipes with some healthier substitutions, such as:

1. Evaporated skim milk instead of heavy cream
2. Non-fat sour cream instead of regular
3. Nuts instead of coconut
4. A half-cup of egg substitute instead of four whole eggs.
5. Serve smaller amounts of high-fat foods instead of cutting them out completely
6. Avoid all trans fats

More Vegetables, Fruits and Fiber

Whole vegetables, fruits and grains provide more vitamins, minerals, anti-oxidants and fiber than their processed counterparts (products found in boxes, or prepared and frozen). Fiber gives a feeling of fullness after eating and has been associated with decreased risk of several chronic diseases.

• Serve cut up fruits and vegetables for snacks with natural peanut butter or olive oil-based salad dressing.
• Different colors equal different vitamins and minerals.  Make a game of trying to eat the whole rainbow each day by serving a variety of fruits and vegetables throughout the day.
• Choose whole fruits instead of juices (juices provide lots of sugar and no fiber).
• Non-sulfur-treated dried fruit, nuts and whole-grain cereal is a healthy snack.
• Use oat-bran or 100 percent whole-wheat bread or a whole-wheat pizza crust.
• Whole-wheat pasta is now widely available in supermarkets. Try a pasta-vegetable salad.
• Add beans or nuts to a salad; choose soups with dried beans, peas or lentils.

Moving:

Our children are becoming more and more sedentary. Exercise helps avoid excessive weight gain and contributes to a strong, healthy heart. And it can also help your child avoid snacking out of boredom. Sometimes it's easier to change exercise habits than eating habits.

• Start with easy exercise such as walking, biking and swimming; team activities also can provide exercise while being more fun to kids who like to be in a group.
• Exercise as a family!  If children see adults exercise, they will too.
• Rather than watching television, take a family walk after dinner.

Parents:

• Don't single your child out! Have the whole family make heart-healthy changes.
• Respect your child's appetite; he or she doesn't need to finish every meal.
• Do not provide food as a source of comfort or reward.
• Consider home baked treats made with healthy fats.
• Use positive feedback when your child tries a new food; refusing to eat may be a way of getting attention.
• Keep healthy snacks on hand and available throughout the day to meet hunger needs.

Finally, remember that healthy habits started in childhood are more likely to be followed throughout life.