Plaque buildup on the walls of your child's arteries begins during her childhood years, according to a 2008 article by registered dietitian Natalie Digate Muth, M.D., published in the "American Council on Exercise Certified News." A diet high in saturated and trans-fats will increase her risk of coronary artery disease. To avoid this, see that she eats a healthy breakfast, avoid buying commercially prepared baked goods and chips for snacks, pack her a healthy lunch as often as possible to trim her diet and prepare only lean meats.
Step 1
Replace whole milk dairy products such as full fat milk, American cheese and yogurt with low-fat versions like skim milk or 2 percent milk or cheese and light yogurt. According to the Linus Pauling Institute at Oregon State, kids need between 700 and 1,300 mg of calcium per day depending on their ages; this is equivalent to approximately 2 ½ to 3 cups of milk, 1 cup of yogurt and 1 oz. of cheese.
Step 2
Begin mixing regular grains with whole grains and eventually serving only whole grains. Whole grains are absorbed slowly into the bloodstream compared to refined grains, providing your child with a steady supply of energy, which is essential for him to focus and learn in the classroom and on the sports field. Begin by cooking a mixture of white rice and brown rice or regular pasta with whole wheat pasta. Gradually increase the proportion of whole grains to refined grains until you are preparing just whole grains; whole grains provide more fiber, which will keep your child full for a longer period of time, decreasing his need to eat more food.
Step 3
Pack water instead of fruit juice in your child's lunch bag; this can decrease her caloric intake by approximately 100 to 130 calories, trimming her diet.
Step 4
Change from regular peanut butter to natural peanut butter and from regular jelly to an all-fruit spread. Measure how much peanut butter and all-fruit spread you use to make her sandwich; a peanut butter and jelly sandwich can easily exceed 600 calories from using too much peanut butter. Switch to one slice of whole wheat bread and one slice of your regular bread and eventually use two slices of whole wheat bread. Portion 2 tbsp. of peanut butter and 1 tbsp. of all-fruit spread for approximately 240 calories of filling. Using two slices of whole wheat bread adds about 120 calories for a sandwich of only 360 calories.
Step 5
Keep unhealthy snacks out of the house, reducing your child's temptations to eat junk food and trimming his diet. Serve an early dinner after school if he is hungry, and then a light snack later in the evening such as a bowl of unsweetened cereal or unsalted nuts and an apple.
Tips and Warnings
- Incorporate one new change per week, permitting your child to adjust to the new tastes and textures of healthier foods.
Things You'll Need
- Skim milk
- 2 percent-milk cheese
- Lite yogurt
- Whole grains
- Whole wheat pasta
- Whole wheat bread
- Natural peanut butter
- All-fruit spread
- Unsalted nuts
- Apples
References
- "American Council on Exercise Certified News"; Exercise in the Prevention and Treatment of the Childhood Onset of Adult Disease; Natalie Digate Muth, M.D., R.D.; December 2008/January 2009
- "ACSM's Fit Society Page"; Fostering Healthy Weight in Youth; Sylvia Foster, Ph.D., R.D.; Fall 2005
- Linus Pauling Institute: Calcium
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