guest columnist
Healthy eating isn’t difficult By Dr. Susan Mims Special to WNC Parent
Making sure your kids get the proper nutrition isn’t only about cutting out the bad stuff like junk foods that contain excess fat and sugar. As a parent, you should also focus on providing enough of the good stuff — the nutrients your kids need to grow and develop, to focus at school and to prevent health problems in the future. Luckily, there are some small changes we can make to help our kids be a bit healthier. Keep in mind this easy slogan: 5-2-1almost none. » 5: You and your children should be eating five servings of fruits and vegetables every day.
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» 2: No more than two hours of screen time, including cell phones, per day. » 1: One hour of vigorous exercise each day. » Almost none: The amount of sugar and sweetened drinks you and your kids should drink, including sodas, sports drinks and even sweet tea.
More fruits, veggies
Most children do not get the recommended five servings of fruits and vegetables each day. As a general rule, half of the plate at each meal should be fruits and vegetables. All fruits and vegetables count. They may be fresh, canned, frozen, dried, whole or cut-up. One helpful tip is to keep fruits and vegetables on hand at all times. Place oranges, apples and bananas in a bowl in the kitchen. You may be surprised to find hungry kids munching on a piece of
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fruit when they arrive home from school. Fruit can also serve as the perfect on-the-go breakfast, the most important meal of the day. Breakfast boosts metabolism and brainpower, making it easier for kids to focus and retain information at school. According to research, skipping meals, especially breakfast, can actually make weight control more difficult and lead to overeating throughout the day.
Plan meals
Whether it’s a hectic weeknight or an important holiday, meals planned, prepared and eaten together at home tend to be healthier and more balanced than restaurant meals or fast food. Planning healthy meals for the week also makes it easier to stick to your goals and less likely that you and your kids will end up at the drive-thru.