Health and Food

1. Eat less sugar! The average child gets 16% of their total calories from added sugars, a whopping 10 teaspoons per day! Added sugar has been linked to childhood obesity, chronic diseases, behavior problems, and more! Keep this number between 0-5%!
2. Eat fruits and vegetables! Increasing consumption of fruits and vegetables in all their forms and varieties have been linked to stronger immunity, lower incidences of cancer, lower weight and more! A balanced meal comes naturally when kids consume half their meal fruits and veggies! Kids who eat fruits and veggies at every meal are filling up on high fiber, high nutrient, low calorie foods, in the right portions.
3. Get proteins! Protein is vital to children’s growing brains and bodies! Protein isn’t only obtained from chicken! Seafood, poultry, lean beef, eggs, dairy, beans, peas, nuts, and seeds are all good protein sources and should all be included in a child’s diet.
4. Include fish once per week. Fish is high in omega 3 fats,  which is vital for brain development. In addition, omega 3’s are being linked to reduced inflammation in patients with asthma, arthritis, and eczema. Low consumption of Omega 3’s is common in kids and is a risk factor for disease and behavior problems.
5. Choose whole grains! You can still eat whole grains!  But don’t let this be a reason to exclusively feed your kids bread 7-11 times per day.  Instead, there are delicious alternatives that are much better for them. Brown rice, millet, barley, wild rice, bulgur, etc.
6. Have 4 meals per day! Kids who are allowed to graze on food all day, do not have the appetite or desire to try new foods. It’s OK for children to be hungry, and even encouraged! When mealtime comes, they will be less picky and healthy food will actually taste better.
7. Limit salt. Kids should eat less than 1500mg of salt per day, a little more than 1/2 teaspoon. Too much sodium puts children at risk for high blood pressure, stroke, heart disease, and even kidney disease. 
8. Limit processed foods. Processed foods are any foods you find that are pre-made, packaged, and often require chemicals, food dyes, added fats, and added sugars just to be able to keep it on the store shelves without getting spoiled. Children who eat processed foods eat less fruits and vegetables and develop eating habits that lead to obesity and poor health.
9. Drink Water! Water is vital for children. The major source for added sugar for children is sugar sweetened beverages. Sugar sweet drinks are responsible for many of the health problems  today, including childhood obesity. 
10. Sleep well and play hard! When kids spend their day playing outside, rather than in front of a screen, they sleep better, they have less behavior problems, they are happier...