Top 10 tips for mom’s to improve kids nutrition, dr joel CTV

1. Good Fats Encourage your child to pick “ the 2 good fats” , MUFAs ( monounsaturated fats )and PUFAs ( polyunsaturated fats) , which help their mood, energy and weight.  Also focus on the healthy omega-3 fats ( a type of polyunsaturated fat)  every day. Good sources include fish, walnuts, ground flax seeds, flaxseed oil, canola oil, and soybean oil. Ditch the “ bad fats” the saturated fats and trans fats, these act like mud in your vessels ! An easy rule is that saturated fats and trans fats tend to be solid at room temperature (think of butter or traditional stick margarine), while monounsaturated and polyunsaturated fats tend to be liquid (think of olive or corn oil).

GOOD FATS Monounsaturated fat Polyunsaturated fat BAD FATS Saturated fat Trans fat 2. NATURE’S CANDY Switch up candies for nature’s candy… beautiful fruits! Try freezing grapes on skewers or putting berries out for that after school snack.

3. KEEP IT LEAN Chose lean protein sources like tuna, salmon, chicken or beans with a salad dressing instead of luncheon or processed meats. On Monday, Wednesday and Friday simply bake a protein option that can be added to any lunch or meal when time is short!

4. YOU ARE SWEET ENOUGH Watch hidden sources of sugar in juices, cereals, salad dressings or snacks. Research shows that 8 tablespoons of sugar ( about equal to 2 ½ cans of coke) reduces the ability of our white blood cells to gobble up bacteria by 50% for 5 hours within 10 minutes of eating the sugar. (1) Not only that but the excess sugar sends our insulin for a spin increasing the risk of low blood sugar and ultimately weight gain. Focus on water instead of juice, simple oatmeal with berries for breakfast and snacks like quinoa muffins with protein rich seeds.

5. WHOLE FOOD Think about giving your kids whole foods vs processed or packaged foods. The closer to nature and the way it grows the better. Apples and some nuts or seeds make a perfect simple snack. So an apple a day can keep the doctor away

6. COLOURS Encourage the kids to get 5 colours of the rainbow every day. They love to check off the antioxidant reds or immunity rich greens! Kids not a fan of greens? Try adding spinach to a berry smoothie…. A great way for you adults to get your greens in too!

7. FUEL REGULARLY Ensure your kids don’t skip meals especially breakfast. Eat like a king for breakfast when your metabolism is at it’s highest, moderate for lunch and then focus on proteins and lots of veggies for dinner.

8. HEALTHY CARBS Focus on healthy carbs such as quinoa, steel cut oats, brown rice, teff, amaranth and don’t be afraid to mix and match. Simply take 1 cup of whole grain add 1 ½ cups of water ( for a fluffier version) let boil, then turn down to simmer for 12-15 minutes , turn off and let sit for 5 minutes then fluff with a fork OR for a quick version simply put in a rice cooker, press the button and in 20 minutes you are done! Tip you can cook this when you are preparing dinner and then simply , add some nuts and fruit in the morning when time is of the essence.

9. ZEN and Your ZZZ’s Don’t forget to get enough sleep! When kids don’t recharge enough the body over produces cortisol which can increase belly fat! If you have a night owl on your hands, help them wind down at least 2 hours before bed and as soon as they wake up expose them to natural sunlight to help to reset their clock. Tip if you are finding that you fall asleep too soon, keep all your lights on until your natural bedtime to help shift your clock! So a good rule of thumb for your kids (2) :

10. LAUGH & GIVE HUGS! Encourage good hormones like the cuddle hormone oxytocin by laughing with your kids and giving them hugs whenever you can!

Try our Kid Friendly Recipes! References:

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