Nutrition
ground beef or a turkey or a veggie burger. 4. Instead of American cheese as a snack, try whole-wheat crackers or air-popped popcorn. 5. Instead of hot dogs, try low-fat hot dogs or turkey dogs in a whole-wheat bun. 6. Instead of French fries, try fresh vegeta- bles (carrot sticks, celery or broccoli). 7. Instead of ice cream, try nonfat ice cream, frozen yogurt or — even better — Greek yogurt. 8. Instead of meat-and-cheese pizza, try a whole-wheat tortilla with spinach or tomato with olive oil. 9. Instead of bologna, try chicken breast without skin or breading on whole-wheat bread. 10. Instead of chocolate bars for desert, try fresh fruits (oranges, melon or berries).
Simple Changes to Make
* Buy and eat more fresh vegetables and fruits. Strive for fi ve each day.
* Avoid soft drinks and sugary drinks, including fruit juices.
* Drink low-fat milk (children between 12 months and 2 years need whole milk).
* Drink water. Add lemon, lime, orange or cucumber for fl avor.
* Eat lean meats. Include fi sh and skin- less chicken, without breading.
* Increase the fi ber in your diet by eating more whole grains.
* Purchase whole-grain, low-sugar cereal. * Eat fewer processed foods (canned, dried, boxed or frozen).
* Use less salt (sodium), and don’t set the shaker on the table.
* Eat together as a family at the dinner table with the TV off.
* Use smaller plates to help control por- tion sizes.
* Cut down on added sugar. 34
Kids need to participate in the planning, shopping and preparation of foods
* Choose unsaturated and omega-3 fatty acids (healthy fats).
* Pack lunches to avoid impulse-eating at school.
* Plan healthy snacks (carrot sticks, celery or grapes).
* Limit dining out. By cooking, you con- trol what is added.
By simply reducing the amount of
sugar, salt and fat in your diet, you can im- prove your children’s health. Making small changes over a long period will help your kids live healthy lives. Do it for yourself, because you are doing it for them. A healthy parent leads to a healthy child!
Melanie J. Wilhelm, DNP, CPNP, is em- ployed by Pediatric Specialists, Norfolk, VA. Visit
www.RaisingTodaysChild.com.
www.readysetgrowmag.com
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