The Eat Clean Diet was introduced in 2007 by Tosca Reno, who went from couch potato to fit mom at age 40 by eating clean and exercising. This lifestyle consists of eating from the six major food groups and almost completely excluding unhealthy foods such as sugar and saturated fats from your diet. And, it includes a regular regimen of exercise. Ms. Reno believes that your entire family will benefit from this healthy plan, and teaching your children to be active and eat well will help them grow into happy, healthy adults.
The Eat Clean Diet Basics
The Eat Clean Diet is not a typical diet. In fact, Reno prefers to refer to it as a lifestyle. Those who follow it are not expected to count calories, fat grams, or carbohydrates. The principles of the plan include eating plenty of fruits, vegetables, whole grains, fat-free dairy, and lean meats while eliminating alcohol, sugar, artificial flavors and chemicals, white flour, saturated/hydrogenated fats, and processed foods almost completely.
Eating Clean for Kids
Children need energy to fuel their long days of processing information in school, running around on the playground, after-school activities and homework. Children who start eating clean often feel an increase in energy and alertness due to their nutrient-rich diet. However, eating clean doesn't mean they have to miss out on treats like pizza and cookies. Agave nectar can be substituted for sugar in cookies and whole grain flour for white flour in pizza; there are countless creative substitutions that can make foods healthy as well as yummy.
Physical Activity
Reno is an enthusiastic proponent of exercise as a part of the eat clean lifestyle. It's important to set an example for your children by staying active yourself. She suggests that children don't need to necessarily participate in sports or fitness classes, but that parents should encourage active family time, such as playing in the park or family bike rides. According to National Institutes of Health, kids need at least an hour of exercise a day for their general health, including strong bones, a healthy weight, and even self-confidence.
Clean Kid Favorites
Kids like to eat what their friends are eating, which is often foods like macaroni and cheese and pizza. The good news is that you can make healthier versions of foods like these by substituting low-fat cheese for full-fat, whole grain pasta and dough for white, and leaving out salt, sugar, butter and oil. Flavorful vegetables, herbs and spices can be used to make the dishes delicious so your kids won't push them away. For the kid who craves candy, dried fruit is very sweet naturally, and packed with nutrients.
What to Avoid
Most kids are able to understand that food is like fuel for your body, and that if they'd like to excel in their activities, they need good-quality fuel. This explanation might make it easier for them to understand the importance of eating healthy foods. Eating clean means steering clear of saturated and hydrogenated fats, refined sugar, artificial flavors and chemicals, refined grains, and processed foods in general. However, it's reasonable for kids to indulge in the occasional a piece of cake on a birthday, or pizza at a party. Adhering to the plan as much as possible, however, is what Reno believes contributes to families achieving excellent overall health.
Member Comments