The Worst and Best Foods for Kids

Kids love sweet stuff and junk food, as does everyone else. While kids can tolerate these terrible foods much better than us adults, it’s important to instill healthy nutritional habits for your kids so that they will establish healthy eating patterns into their teen and adult years. Furthermore, childhood obesity has become an alarming problem in this country. So let’s look at the best foods for your kids and the foods you should have your kids avoid the most.

The Best Foods for Kids

Make sure your kids eat plenty of fruits, vegetables and dairy products. For growing bones, an adequate amount of calcium is necessary – 800 to 1300 mg per day. When it comes to protein and fats, natural foods are much better than overly processed foods. What are natural foods? They are simply foods that have one ingredient. If you go to the store and see a bunch of ingredients on the package that you have no clue what they are, that is a processed food. For example, all natural chicken breasts are a much better choice than hot dogs. Baked salmon is much better than frozen fish sticks.

Here are the best foods and ingredients for kids:

• Calcium – dairy (milk, yogurt, cheeses)

• Essential vitamins and minerals

• Whole grains (100% whole bread, brown rice, whole wheat pasta, whole grain cereals)

• Fruits and vegetables

• Protein (chicken, meat, fish, eggs, beans)

• Healthy fats (olive oil, salmon, tuna, avocados (may have to make guacamole), nuts)

The Worst Foods for Kids

While kids can process unhealthy foods much better than adults, mainly because they are growing and have a higher metabolism, we still want to limit these bad foods as much as possible. The first is sweets. Limit your child to two sweets per day – one drink and one snack. Lunchtime is the perfect time for a sweet drink, as they can process it and burn off the extra sugar with an afternoon playtime session or sports practice.

Additionally, don’t just give them any sweet drink, especially soda. Besides the excess sugar, soda is loaded with carbonation and tons of other useless polluted chemical junk like phosphoric acid. Ideal drink treats are either fresh fruit juice or chocolate milk since these do have health benefits and don’t have useless or harmful ingredients in them. The juice has vitamins and antioxidants and there is calcium and protein in the chocolate milk. At the most, stay away from any drink that has high-fructose corn syrup in the ingredients list.

For desserts, well sometimes you’ll have to let thing slide here. It’s hard to control what kids eat at birthday parties or say no when they ask for ice cream while you’re all on vacation. If the overall nutrition of your kids is good, one unhealthy snack won’t hurt them. Just don’t give them a big portion, and don’t let them have seconds for desserts. For healthy desserts, perhaps you could buy natural items at the store like all-natural cookies that are made from natural, organic ingredients without the excess additives and preservatives. Ideal desserts also include fresh fruits and use natural sweeteners like raw honey instead of refined sugar.

One of the worst things you can do is give your kids one of those sweet cereals for breakfast. They’ll have a high energy, and then once they get to school they have an energy drain once all that sugar gets processed. Instead give them a whole grain cereal, or fix them some eggs or whole grain pancakes. There are less sugars and more fiber in whole grains, so the sugar will be absorbed into the blood stream and processed much more slowly so that there are not energy spikes and dips.

In a nutshell, the worst foods and ingredients for kids include:

• Refined sugars

• High fructose corn syrup

• Fried foods

• Overly starchy foods like white bread, white rice, white potatoes and white pasta

• Sugary cereals

We hope you enjoyed this article and hope that it will help your kids enjoy a healthier lifestyle with sound nutrition.

Food Pyramid

Beginning your day with a healthy breakfast is easier said than done. Be that as it may, what is a healthy breakfast? How would we choose what to have and why? This is the first in a progression of 3 articles that comprehend what your body needs to get off to an extraordinary begin of your day.

The Food Pyramid

Throughout the previous sixty years or something like that, nutritious rules issued by different governments have developed from the famous apple-a-day to the nourishment haggle now touched base at different forms of the Food Pyramid.

Food pyramids sort out nutrition types graphically. The nutrition types are:



Organic products

Dairy items

Meat, fish and beans


Generally, the higher up the nutritional category in the pyramid the lower the share of that gathering ought to be in your day by day calorie utilization.

The latest variant of the nourishment pyramid changed the presentation of the way nutritional categories ought to be available in your eating routine. The substance of the pyramid is currently comprised of shaded wedges running down from the tip to the base. Every shading speaks to a nutrition type. The width of the wedge at the base of the pyramid now indicates the amount of that nutrition type ought to make up your day by day calorie utilization. (You’ll discover a connection to the food pyramid toward the end of this article.)

The most striking, and most welcome advancement in this pyramid is not this rearrangement of the nutritional categories. It is the expansion of exercise in your day by day administration. Food without exercise is just a large portion of the arrangement pretty much as exercise without the right nourishment will create just constrained results. Steps lead up the left half of the pyramid and a man is appeared to stroll up these means. You can take this truly: stroll upstairs as opposed to taking the lift. I’ve spoken more about option approaches to exercise in another article (Wellness – Hoax, Hype Or Real?) The essential prescribed level of exercise relates to thirty minutes of lively strolling a day and that does not really need to be done in one go.

The Food Groups

We should observe the individual nutrition types now.

Grains are the biggest individual gathering. In the event that we take leafy foods together, however, then this joined gathering wins without a doubt. This implies the biggest share of our everyday calorie admission ought to be from fruit and vegetable, trailed by grains, dairy items, then meat, fish and beans, lastly oils, the gathering that is small to the point that it hasn’t got its own particular mark at the foot of the pyramid. It’s the small wedge amongst foods grown from the ground.


One major oversight from this food pyramid is water. Water is key. But then, such a large number of individuals whine that they can’t drink so much water.

On the off chance that somebody remained by them, pointed a stacked firearm at their head and let them know: “Drink, or something bad might happen!” Would they drink? Obviously, they would. Anyone would. Your life’s in question. It’s similar when you don’t drink enough. Just when we don’t drink enough, the results are long haul, not prompt. That is the reason we want to bear to push them into the long grass.

What amount is sufficient? As a general rule, we require around 1.5 to 2 liters – or 6 to 8 expansive glasses – every day (contingent upon atmosphere and on our level of physical action) to forestall lack of hydration. Here is an intriguing truth: 2% lack of hydration genuinely weakens your energy of fixation. How much water do you drink? Did you have an extensive glass of water instantly when you got up today?

Babies, kids and the elderly will probably encounter drying out. That is the reason they, or their cares, need to give careful consideration to their liquid admission.

Due to their calorie content, soda pops and natural product juices are bad decisions for supplanting lost liquids, particularly in the event that you are working out to attempt and lose or deal with your weight. Have a go at including only a sprinkle of natural product juice or a cut of lemon or lime to a glass of water in the event that you don’t care for the essence of plain water.

The present nourishment pyramid is surely advance when contrasted with any of its ancestors. For my cash, however, I’d take after the approach taken by another food pyramid at whatever time:

The California Cuisine Pyramid

The California Cuisine Pyramid is at the front line of healthful science. Its approach expands the extent of our customary food pyramid. It is not a food just pyramid. It gives likewise a premise to incorporate physical action, water, and dietary supplement guidance. How about we have a more intensive take a gander at what it brings to the table. (You’ll discover a connection to the California Cuisine Pyramid is toward the end of this article.)

Taste is at the highest point of the pyramid, since it is the most vital component in empowering nourishment admission. Rather than the dabs symbolizing concealed fats and oils (in the customary food pyramid) or just oils in the more up to date form, the utilization of characteristic flavor enhancers is prescribed as required including: avocado, herbs, nuts, olives, seeds, flavors (counting garlic, chilies, onions, cumin, curry, mustard, peppers), oils rich in monounsaturated and omega-3 unsaturated fats, and sweeteners (nectar, molasses, sugars, sweeteners).

A further stride is the consideration of plant-based protein for adjusted nourishment in the 4 to 6 day by day servings of protein. Proposal for protein now incorporates soy protein, beans and vegetables with rice or corn (for plant-based protein) or non-fat dairy items, egg white, poultry, angle/fish, incline meats (for creature protein). Soy protein is a healthfully finish protein with incredible medical advantages. Soy protein disengage, an effectively absorbable type of soy protein, was given endorsement for a cholesterol-bringing down food assert by the Food and Drug Administration (FDA) in the United States. It is suggested as a protein adjust for meat determined protein in the eating regimen. There is additionally rising confirmation on the impacts of soy protein as a cancer prevention agent and tumor development inhibitor.

For grain read “wholegrain,” not refined (white) flour, bread, pasta or rice. Pick the “cocoa” assortment and ensure that its entire grain and not simply entire dinner.

The California Cuisine Pyramid likewise amplifies the prescribed 5 servings of products of the soil a day to 5 to 11 servings with a transcendence of vegetables over natural product. Comprehensively, ladies ought to eat no less than 7 servings while men ought to eat no less than 9 servings (a serving is around a measure of crisp vegetable, a half measure of cooked vegetable, or a half measure of natural product).

Given this official guidance in view of forefront wholesome science, the following inquiry is by all accounts practically repetitive. Be that as it may, is it?

Would it be advisable for us to Take Supplements?

We’ve all heard this mourn some time recently:

“Are supplements truly fundamental? I don’t care for taking pills, I get every one of my supplements from food.”

Consider this: Even outfitted with the best expectations, the right data and adequate time and cash, it is for all intents and purposes incomprehensible for us to acquire every one of the supplements we require just from our day by day food alone. Getting the right nourishment is no more extended simple.

Horticulture has changed such a great amount amid the most recent 50 years: It has ended up industrialized; occasional products of the soil are presently kept for unreasonably long stretches in icy stockpiling to make them accessible consistently; soil has gotten to be drained; added substances in the dirt and in the nourishment require alert in our choices the amount we eat of specific foods; and the jury is still out on the long haul effect of hereditary control. Every one of these variables absolutely have lessened the healthful thickness and substance of the nourishment we eat. New food just does not give us the sum supplements we think we are getting. Supplementation is important to accomplish our objective of ideally adjusted food.

Logical confirmation for supplementation has been mounting in the last ten, fifteen years. Supplementation is suggested by the World Health Organization and by various doctors. Tragically, all to regularly individuals botch bringing wholesome supplements with taking solution in light of the fact that most supplements come as tablets or cases. The state of the thing, that is, its technique for conveyance ought not visually impaired us to the way that to guarantee ideal health taking supplements has gotten to be inescapable.

The Fast Food Industry – You Pay Them to Kill You, While Still Making Hefty Profits

The power of advertising has made the public rethink their unhealthy habits. After the September 11th terrorist attack, the marketing department of the Department of Health used this angle to decrease the desire in young adults to use drugs. We’ve all seen these public service announcements from time to time, and I have mentioned them previously: “My drug habit lead to the ruination of lives far from where I live, I am directly helping organized crime… In other words, my drug use has financed murder…”

This chapter is using another angle to get the right point across. “Today, I built up the plaques in my arteries, I increased my triglyceride level by 30%.” I guess this is a blunt way to make a point. By eating fast food, you literally finance your death.

While several worthwhile books have been written in recent years about the broader social implications of a meat-centered diet (Erik Marcus’ “Vegan: The New Ethics of Eating”, Gail Eisnitz’s “Slaughterhouse”, and Howard Lyman’s “Mad Cowboy”, to name a few), none has been greeted more warmly by the mainstream press than Eric Schlosser’s “Fast Food Nation”. They all make one point in common: the dangers of eating fast food. In spite of this bad press, we haven’t seen many fast food corporate giants go under. Actually, some are doing very well, indeed. How can we comprehend the fact that despite everything that health magazines, newspapers, and television documentaries say about the dangers in the food we eat, such as hamburgers, fries, soft drinks, etc., people still find themselves filling the seats of these restaurants without thinking about the consequences of their actions? We are talking about your health here. A well-researched and trenchant exposé of the fast food industry has caused some people to sit up, take notice, and perhaps even rethink their unhealthy eating habits.

It is obvious that a book talking about the causes of obesity talks about the fast food industry as well. Eric Schlosser’s book “Fast Food Nation” has enabled many to understand how fast food is being processed. Today McDonald’s is the country’s largest purchaser of beef, pork, and potatoes, and it’s the second biggest purchaser of chicken – which should seem obvious to us all. With their restaurants in every corner of America and beyond, millions of tons of meat and poultry are being processed in the slaughterhouses that supply meat to McDonald’s.

They can only offer their promotions, 2 burgers for $2.22, if their expenses are low. The point here is to make you realize that each time you enter their restaurants, order food, and pay the cashier to eat their food, you are signing your death warrant. Some statistics are truly staggering: In the early 1970’s, Americans spent about $6 billion on fast food; in 2000, they shelled out more than $110 billion, more than they spent on higher education, computers, or new cars. McDonald’s operates about 28,000 restaurants worldwide and opens 2,000 more every year. That equals six McDonald’s/day. If they follow the same trend for the next decade, they might reach the 50,000 franchises mark. In real life, opening more franchises will mostly send more Americans to their doctors or the emergency room to get diagnosed with several diseases, including high cholesterol, diabetes, and obesity. There is at least one positive outlook of these corporate giants. They keep our labor force working by creating many jobs in America and abroad. The 3.5 million fast food workers are by far the largest group of minimum-wage workers in the world; not too bad for the fast food industry.

However, creating jobs should not be used as an excuse, though. They are still convincing people to eat their food by using the media and other sources of advertising. Fast food chains collectively spend about $3 billion annually on television advertising, most of it directed at children-talk about creative marketing. By reaching out to kids, they (the fast food giants) assure themselves a future. What is the point in reaching the older crowd since they are already hooked to their food? They need to reach a virgin market. Yep, ladies and gentlemen, they are targeting your kids. While you are trying your best to teach your kids to adopt a healthy lifestyle by making their lunch everyday, making them participate in after school sports activities, encouraging them to avoid unhealthy temptation, the industry is spending several millions dollars to brainwash them about what food to eat. I guess you agree with me that these are counter-productive measures. Can this ever end? I don’t think so. Unless Congress confronts one of the underlying factors in health costs for the country, we might never see any progress.

There is some good news, though. We’ve seen some changes in this industry in the past few years. McDonald’s and other fast food chains have tried to implement some healthy items in their menus. Americans are finally seeing some choices offered to them: salad in a cup accompanied by low fat salad dressings is one positive result. Although, most consumers are still not ordering these healthier items, they do have the choice anytime they desire.

Diners can now order salads, baked potatoes and grilled chicken sandwiches, some of which weren’t on restaurants’ original menus. Jeff Bonasia, Burger King’s Senior Director of Product Marketing, says customer surveys revealed that 41 percent of Burger King’s “heavy users”, the beef eaters, wanted a vegetarian burger on their menu.

“We’re not necessarily going out to appeal to people who are strict vegans or vegetarians,” Mr. Bonasia says. “It’s meant to provide more choice and variety for the people who love burgers.” When the BK Veggie Burger idea came up, Burger King officials envisioned it as anchoring a nutritious meal combination, possibly paired with a side salad and bottled water. That didn’t register with customers, Mr. Bonasia says. “Their reaction was, ‘I’ll get the Veggie Burger, and I’ll have my fries’,” he says. Most fast-food chains supply customers with the nutritional content of their menu items, either through Web postings or handout guides.

Fast-food restaurants may have consistent menus, but items typically can be customized on request. Often, Ms. Gensler, a Chevy Chase Maryland Dietician, says, “the delivery time of such meals is the same as with a standard order”. “Today’s consumers appreciate a flexible, heart-friendly menu,” says Wendy’s company spokesman Bob Bertini. The burger chain just went nationwide with four new entree salads after successfully test-marketing them last year in five cities. The Garden Sensations salad lineup offers “ingredients that consumers are not used to seeing [in a fast food restaurant],” Mr. Bertini says, from Mandarin Chicken Salad to crispy rice noodles and roasted almonds. Condiments are included separately.

“The whole approach now is not as much on strict diet regimes … it’s more now about balance and choices,” he says.

“For too many, those choices involve super-, mega- or ultra-sizing the meal in question,” says Keith Ayoob, a registered dietitian in New York and spokesman for the American Dietetic Association. Super-sized meals also contain excess fat, salt, and sugar, the three main items people crave. The chains (fast foods giants, that is) “know exactly what they’re doing,” Mr. Ayoob says.
Too much fast food leaves diners susceptible to weight gain and all its risks, including diabetes and high blood pressure, not to mention the strain on the heart. Moreover, fast food tends to offer small amounts of fruits, vegetables and fiber, three components that counteract obesity and other health woes. Mr. Ayoob says: “Americans won’t stop eating fast food, but if they eat it wisely, there is nothing necessarily wrong with that”. “Go eat it, but eat smart,” he says. “Find the food there you like the most and have it in a more modest portion. As long as your weight is being maintained and you eat a low-fat, balanced diet,” he says, “An occasional journey into a fast-food restaurant should present no problem.