How To Have A Healthier Diet

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Sometimes eating Healthy is not fun for adults, so how are we supposed to get our children to do it? I have decided to include some healthy ways to hide healthy foods from yourself and your kids while still getting the vegetables and other nutrients into their bodies.

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Children need all the same nutrients that adults do. This includes vitamins, minerals, proteins, carbs, and fats.

Keep an eye out for the upcoming recipes. I will include desserts, smoothies, entrees, and lunch items.

3 Ways to Avoid Hyperactivity In Your Kids

It is important to remember to avoid high fructose corn syrup, as this is the number one obesity causing item found in our foods. A good rule of thumb is if you didn’t make it yourself then check the ingredient list. High Fructose Corn Syrup can even be found in wheat bread, a supposedly healthy item.

The second item I suggest to avoid right away, especially with younger children is food dyes. These are found in many of our children’s favorite foods such as candy, cereal, and juices. There have been many studies done documenting the adverse affects of food dyes on children’s behavior. Those dyes seen most responsible include Yellow 5, Yellow 6, Blue 1, and Red 40. Get more info about this here.

The Third thing I suggest, especially for picky children, is nutrient supplements. Which foods are your children missing? What does that mean for their vitamins and other nutrient intake. Find a good multivitamin for your kids and keep them healthy.

71IawRP8nHL._SX522_These are my favorites because they are more than an average multivitamin. Smarty Pants also include Vitamin D3, B12, and brain smart Omega 3. I GET MINE HERE.

According to Mayo Clinic keeping added sugars to a minimum is a must. Added sugars is when you are taking items such as white sugar, brown sugar, cane sugar or honey and putting them into your meals. You must also be careful with the sauces you use to marinate or season your meats. Here are some of Mayo Clinics guidelines children for based upon age.

Ages 2 to 3: Daily guidelines for girls and boys
Calories 1,000-1,400, depending on growth and activity level
Protein 2-4 ounces
Fruits 1-1.5 cups
Vegetables 1-1.5 cups
Grains 3-5 ounces
Dairy 2 cups
Ages 4 to 8: Daily guidelines for girls
Calories 1,200-1,800, depending on growth and activity level
Protein 3-5 ounces
Fruits 1-1.5 cups
Vegetables 1.5-2.5 cups
Grains 4-6 ounces
Dairy 2.5 cups
Ages 4 to 8: Daily guidelines for boys
Calories 1,200-2,000, depending on growth and activity level
Protein 3-5.5 ounces
Fruits 1-2 cups
Vegetables 1.5-2.5 cups
Grains 4-6 ounces
Dairy 2.5 cups
Ages 9 to 13: Daily guidelines for girls
Calories 1,400-2,200, depending on growth and activity level
Protein 4-6 ounces
Fruits 1.5-2 cups
Vegetables 1.5-3 cups
Grains 5-7 ounces
Dairy 3 cups
Ages 9 to 13: Daily guidelines for boys
Calories 1,600-2,600, depending on growth and activity level
Protein 5-6.5 ounces
Fruits 1.5-2 cups
Vegetables 2-3.5 cups
Grains 5-9 ounces
Dairy 3 cups
Ages 14 to 18: Daily guidelines for girls
Calories 1,800-2,400, depending on growth and activity level
Protein 5-6.5 ounces
Fruits 1.5-2 cups
Vegetables 2.5-3 cups
Grains 6-8 ounces
Dairy 3 cups
Ages 14 to 18: Daily guidelines for boys
Calories 2,000-3,200, depending on growth and activity level
Protein 5.5-7 ounces
Fruits 2-2.5 cups
Vegetables 2.5-4 cups
Grains 6-10 ounces
Dairy 3 cups

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2 thoughts on “How To Have A Healthier Diet”

  1. Pingback: Month 2 of Blogging – Raising Good People

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