Tips For Helping Your Child Eat Healthy Foods

Let’s be honest… most kids will go through at least one picky phase. And the foods going untouched during these phases aren’t the sugary treats or salty snacks! Instead, the healthy foods are usually the ones getting the snub! So how do you help your child eat healthy foods even in the midst of a picky phase, without turning mealtimes into a battle? Here are 5 tips to help your picky eater eat healthy food:

Serve healthy versions of the current favorite foods: Got a child who will only eat peanut butter and jelly sandwiches? Switch out the current bread for 100% whole grain bread and the jelly for an all-fruit preserve. Does your picky eater insist on eating cereal for every snack? Choose a healthier version, like granola, or Cheerios. Is your child addicted to french fries? Make a home-made baked version using sweet potatoes! You can make or find a healthier version to almost any of your child’s favorite foods.

Offer veggies right before dinner: You know those 5 minutes before dinner time when your child is absolutely s-t-a-r-v-i-n-g and “needs” something to eat right then? Rather than get upset about the timing, offer a healthy snack s/he wouldn’t usually indulge in like broccoli florets and carrots with a little dip.Keep some pre-sliced vegetables in the fridge just for times like these, and then whatever doesn’t get eaten before dinner can be served as a side with dinner.

Give sample-size servings: When dealing with a picky eater, keep expectations low. If you pile a plate high with an offending food, you’ll likely get nowhere. Offering a small amount will be less overwhelming and seem more manageable for a picky eater.

Eat together: Make meal time a time to be together and connect with each other. Try sitting together, without distractions like phones or TV. Keep the conversation fun and light and not about eating. Mealtime should be enjoyable and shouldn’t turn into a power struggle.

Don’t Let Your Child Fill Up on Less Nutritious Foods: Meals and snacks should help nourish the body and contribute to a well-rounded diet! If your child is in a picky phase, don’t let him/her fill up junk food. Once your son or daughter is full from non-nutritous choices he/she will be less willing and likely to try more healthy options.

Best Foods to Prevent Osteoporosis

download (1)Osteoporosis is a ubiquitous “silent” disease of the bones that leads to fragile bones and increases the risk of fracture. Certain foods can help you prevent this disease and improve your overall health. Eating an alkalizing diet with foods high in calcium and avoiding sodas, sugar, coffee, and alcohol are the best ways to fend off osteoporosis. While women are more prone to develop this condition, men may also be affected. Your diet should provide at least 1,200 milligrams of calcium each day. Here are top five best foods to prevent osteoporosis:

Dairy Products

Dairy products are rich in calcium and vitamin D. If you are on a diet, choose low fat milk, yogurt, and cheese to reduce calories and saturated fat. Those who are lactose intolerant can drink milk with added lactase enzymes. Some dairy products are fortified with vitamin D.

Broccoli

Broccoli is an excellent source of calcium, magnesium, folate, vitamin K, and vitamin B6. This highly alkalizing vegetable also contains vitamin C, which helps the body absorb calcium more efficiently. Broccoli is rich in antioxidants and helps prevent prostate, breast, colon, bladder, and ovarian cancers. One cup of broccoli contains 200 milligrams of calcium.

Soy Products

Soy products contain isoflavones, which helps balance estrogen levels. Hormone imbalances can contribute to bone loss. Studies indicate that regular consumption of soy products lowers the risk of bone fracture, particularly among early post-menopausal women. Many soy foods are naturally high in calcium and contain certain types of isoflavones that may reduce the breakdown of bones.

Oats

Oats provide a host of mineral components essential for bone health. Due to its high calcium content, this food is a powerful weapon against osteoporosis. Eating oats regularly can also improve circulatory function and reduce cholesterol levels. Oats helps in treating osteoporosis, relieves cramps, mends bones, and strengthens teeth.

Sardines

If you are looking for a rich source of calcium other than milk, sardines are a great choice. Three ounces of sardines contain 325 milligrams of calcium. These fish are rich in numerous nutrients that support cardiovascular health, strengthen the bone matrix, and keep your immune system strong. They also contain high amounts of protein and amino acids. Older adults in particular should consume at least 46 grams of protein a day to prevent osteoporosis. If you buy canned sardines, choose those with less salt. Researchers have found that for ever 2,300 milligrams of sodium you take in, you lose approximately 40 milligrams of calcium.

Protein Rich Foods for Vegetarians

Research suggests that healthy individuals should eat 0.8 grams of protein per kilogram of body weight. Athletes and bodybuilders need approximately two grams of protein per kilogram of body weight. Vegetarians have a difficult time getting the recommended amount of protein. Even though there are plenty of meat substitutes on the market, most of them are highly processed and contain harmful ingredients. The best vegetarian protein sources are minimally processed or unprocessed. Protein supports the proper functioning of the body, stimulates the production of red blood cells, and promotes the growth and repair of body tissue.

Here are some of the best protein rich foods for vegetarians:

Quinoa

Quinoa is a complete protein, which means that is contains all of the nine essential amino acids. One cup contains about eight grams of protein. Its texture is much like that of rice. This food has almost twice as much fiber as most other grains. It is also a great source of magnesium, iron, lysine, manganese, and riboflavin (vitamin B2).

Beans

Vegetarians can use beans as their main source of protein. The most popular and healthiest types of beans include black beans, lentils, haricot beans, kidney beans, chickpeas, butter beans, and split beans. They also contain high amount of fiber, antioxidants, and complex carbohydrates. You can get seven to 10 grams of protein per half cup of cooked beans. These vegetables are comparable to meat when it comes to calories. They support weight loss and improve digestion.

Seitan

This popular meat substitute is processed from wheat gluten. You can marinate it at home or buy it already seasoned. Seitan contains over 31 grams of protein per three ounces. This protein rich food is also referred to as wheat meat. In both quantity and quality, the protein in this food is similar to that in beef.

Nuts

Nuts are rich in protein and healthy monounsaturated fats. 100 grams of nuts contain 25 grams of protein. This nutritional power food is packed with vitamins, minerals, antioxidants, and omega-3 fatty acids. Regular consumption of nuts lowers cholesterol levels, prevents coronary artery disease, and reduces the risk of breast, colon and prostate cancers.

Dried Seaweed

Dried seaweed contains more protein than milk, meat, chicken and other sources of animal protein. Studies have shown that seaweed is a complete protein, unlike most edible land plants. This plant is primarily composed of unsaturated fatty acids and contains up to 55 percent dietary fiber. Seaweed is an excellent source of protein for vegetarians.

How to Eat Healthy on a Budget

Many people want to eat healthy, but believe that it’s just too expensive. More than two thirds of Americans are overweight or obese. When you are on a tight budget, the thought of preparing healthy meals each day can seem daunting. Healthy eating could save Americans over $200 billion a year in medical costs. The good news is that eating a balanced diet doesn’t mean that you always need to buy expensive foods. Here are a few simple tips on how to eat healthy on a budget:

Plan Your Meals

Meal planning is a key factor in eating healthy without breaking the wallet. It helps ensure that you always have foods prepared. Make a grocery list and plan your meals ahead of time. Don’t shop when you are hungry. Summer is a great time to buy those foods that you would like to eat year round. Go to the farmers’ market and stock on inexpensive, nutritious foods like cherries, peaches, and green beans.

Use Coupons

Go online and check the local newspaper for discount codes and vouchers that will cut your food costs. Consider discount stores. Buy store brands if cheaper.

Eat Less Meat

Buying high quality meats but eating less of them is a great way to reduce costs. Most people eat more meat than they need to. Grass-fed, organic animal products may cost more, but they will help you stay healthy.

Buy Whole Foods

Whole foods are cheaper and more nutritious than processed foods. Make sure your diet includes olive oil, flax seeds, real butter, whole rice, apples, spinach, cottage cheese, and ground beef. These foods will make you feel full and improve digestion. Research indicates that eating whole foods lowers your risk of heart disease and helps prevent obesity and colon cancer. You can easily include many good sources of fibers into your meals.

Drink More Water

Water is healthier and cheaper than any other drink. Quit the soda and drink more water. If you consume carbonated drinks and alcoholic beverages on a regular basis, look at the percentage of your food bill that they take up.

Go Frozen

Frozen fruits and vegetables are usually fresher and less expensive than anything that can be found in the canned sections of the store, and you can get up to eight times as much for the same price. Apples, pears, and bananas are all good choices. Try freezing your own fruits and veggies in the summer when prices are low.