Posts Tagged ‘Food’

Get the Sugar Habit Under Control

After all the Christmas goodies, it is hard to get back into a schedule of healthy eating. Our bodies may be so attuned to eating foods with a high sugar content that the craving for sugar continues.

Just as with any other addiction, sugar craving needs to be controlled. This includes cutting out artificially sweetened foods as well. Getting the sugar habit under control is especially important for children for health reasons as well as weight control.

How can we help get the sugar habit under control?

  • First of all, those desserts and holiday candies need to be out of the house by now. As the expression goes, “Out of sight, out of mind.” Stock your cabinets and refrigerator with fruits and vegetables instead of chips, cookies, and candies. Yes, fruits are a source of sugar but they also provide vitamins necessary for good health.
  • Start your kids off with a good breakfast. This doesn’t  mean a bagel or bran muffin, but foods more nutritious such as a vegetable omelet, some oatmeal with chopped almonds, and fresh fruit.
  • If you are the chief meal planner and one who prepares the meals, eliminate sugars and any sugar derivatives (honey, molasses, corn syrup, high fructose syrup and the like) from the menu. Plan  meals in advance, shop intentionally, based on what you need, and prepare the meals at a set time.
  • Pack the meals with plant-based foods from the vegetable group, the fruit group, small amount of grains, beans and legumes, and high-quality protein sources from animal or plant protein sources such as seafood, poultry and lean meats.
  • Set a good example by not eating foods with sugar. This means eliminating any “diet” soft drinks and other processed, sugary foods as well.
  • Take your kids shopping and ask them to help you make dinner or prepare their school lunch. Praise them for their good choices.
  • Have pitchers of water handy so your kids can drink this anytime. Kids should drink water rather than any soda or other sweetened drink.
  • One of the biggest helps is for parents to teach kids the value of staying active and exercising. When they are playing baseball, hiking or biking they are not as apt to want a piece of cake. Then, have some healthy snacks when they are through, such as nuts or peanut butter sandwiches on whole wheat bread, carrot sticks, etc.
  • Your child may be tempted to eat sweets, just as you, perhaps, are tempted. Try to get past the temptation by focusing on another activity. Perhaps on some hobby you have, or a pleasant experience you had.

Some like to use visualization when this happens. They imagine and visualize how much healthier they will be without the sugar, or they will see a firm, slender body if they don’t indulge. Sometimes it helps to just tell our body what we need and what we don’t need.

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Food Facts Essential for Safety

Nutrition

Image via Wikipedia

Have the summer doldrums got you down? Is it you or is it the food you are eating (or not eating)?  Here is a “must” article to read to stay healthy. Take a couple minutes and take a look:  http://healthfinder.gov/HealthTopics/Category/everyday-healthy-living/nutrition/protect-your-family-from-food-poisoning

To your health,

Lee Jackson, CFCS
Food and Nutrition Consultant

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Creating Healthy Habits for Life

Colombia
Image via Wikipedia

One of the best ways to prepare your children for a long and healthy life is to get them started early with their own healthy habits. This is best taught by example. When the entire family practices healthy habits, they’re more likely to stick with your children for life. Here are six healthy habits to create for you and your family.

#1 Drink water. Most of us just don’t drink enough water. Sure, we’re hydrated but it’s often with calorie and sugar heavy beverages. Skip the soda, juice and sweetened drinks and stick to water. It may be a tough transition for the entire family. Make the change gradually.

#2 Consume far less during mealtime. We’re a super-sized society. We’re accustomed to eating a lot during mealtime. Work on eating smaller portions during mealtime. Serve more vegetables on the plate and less protein and starchy carbohydrates.

#3 Move your body. Find a way to be active each and every day. Walk or bike to places when you can. Take hikes and family walks together. Play sports or engage in physical activities. The more you’re active as a family and on your own, the more your children will be active too. An active lifestyle is key to a healthy mind and body.

#4 Appreciate food for what it is. There’s nothing wrong with enjoying food and consuming treats in moderation. When people have a healthy appreciation for food, they eat healthier. However, when they use food to soothe their emotions or as a reward, it creates a misguided relationship with food. Children will learn to turn to food as a coping mechanism. Parents can help by not using food as a reward or punishment.

#5 Make more food at home. Takeout and prepackaged foods are sometimes necessary, but they’re usually not very healthy. However, when a family makes food at home using fresh produce they’re more likely to eat healthy and to develop a healthy relationship with food. Make cooking a family activity on the weekends when everyone is home together.

#6 Eat less sugar. Sugar is in just about everything we eat. It’s in bread, sauces, it’s sometimes even in lunchmeat. Help your family break the addiction to sugar by choosing low sugar and no sugar options. Cookies and snacks are okay occasionally but they shouldn’t be an everyday choice.

One of a parent’s most important responsibilities is to be a good role model. As your child grows they’ll learn about healthy habits from you. They watch, they emulate and they adopt your habits. Creating healthy habits as a family will help your children grow up healthy and strong. They’ll take the habits they learned as children into adulthood.

To your health,

Lee Jackson CFCS
Specialist in Family and Consumer Studies

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