These days it’s common that families experience days filled with scheduled activities and constant shuffling to the next stop on their itinerary, whether it’s a consequence of dual-income or single parent families, the plethora of sports and other activities children might be involved in, or a combination of both. Constant time constraints can make it even more difficult to adequately meet the nutritional needs of a growing young person. It might surprise you that even an overweight child might not be receiving adequate amounts of vitamins, minerals and essential amino acids the body needs and are not often found in processed foods (hopefully that part doesn’t surprise you). It’s convenient to hit the drive-thru or pop something in the microwave, especially if those young people are picky eaters. You want to boast a beautiful meal you prepared in their honor and fill their little bellies with food from all five groups. From scratch, of course, with ingredients plucked from your own backyard garden. This is a highly unlikely scenario for most busy families and doesn’t have to be the determinants of the nourishment your little people receive.
Building blocks are important in fast lifestyles when time is rare and priorities are abundant. While you might not have the time to grow a lavish garden or make every meal from scratch, there are small habits that can be started and built upon. Some suggestions might include:
- Focus on what you can do.
There are times that it’s just not possible to get in a home cooked, nutrient filled meal and I’m often guilty of throwing chicken nuggets in the microwave for my two boys when we are in a pinch for time. I’m not proud to admit this, being a nutrition student, but it’s real life- not perfect. What I can do is make sure that I’m giving them the accurate serving size (so important) with other just as easy nutritional sides, instead of making 12 chicken nuggets the whole meal. It usually involves yogurt or low-fat cottage cheese, an applesauce or strawberries, baby carrots and a slice of 100% whole-wheat toast, which fills them up and satisfies most of their nutritional needs.
- Eliminate sugary beverages.
You might be tired of hearing this, but you hear it everywhere because it’s true. I cannot stress this one enough and it is one thing I can say I’m proud of (don’t we all need at least ONE thing?). I don’t have soda in the house for the kids and juice is a seldom treat. Sugary beverages are void of nutritional benefits – save for the little nutrition 100% juice may offer. Many parents may feel their little people are getting adequate nutrition if they just drink a juice beverage or fruit/vegetable blend. This isn’t usually the case as most of these beverages have added sugars and lack some of the nutrients their whole fruit counterparts offer. Their high caloric value is also a downside (insert sad emoticon here).
- Be sneaky, become a food ninja.
While you may accomplish adequately nourishing the body through a varied and colorful diet, it isn’t always possible with tiny little food critics living under your roof. Since we live in a world of convenience, you might as well be armed with an arsenal of alternatives. There are numerous recipes that incorporate pureed fruits and vegetables. When I have the luxury of time, I will incorporate them into a home cooked meal. Smoothies can be a lifesaver, especially if you have a nifty personal blender. Most kids love the idea of getting an “ice cream” treat, and smoothies allow you to mix in fruits and even some vegetables (although I have yet to find a vegetable recipe that works well for us). I will typically add a supplement powder to a smoothie (perfect time to use the new Kuli Kuli moringa powder!) to make sure we get a good dose of vitamins and minerals and pack in a little extra protein.
By beginning to build realistic healthy habits for your kids, no matter how small, you are beginning to lay a solid foundation that you can continue to build a strong structure upon. As each change becomes habit, you can incorporate new changes that will eventually lead to an overall healthy lifestyle for your kids. Just make sure you are committed and that the changes are realistic. With childhood obesity continuing to be a prominent concern in today’s “world of convenience”, it is important that children learn healthy habits at a young age. You are their advocate and the first line of defense against savvy food marketing and gimmicks. You play a vital role in making sure that they have every opportunity to grow into healthy adults. It won’t always be feasible to feed your child straight from your own garden or prepare a home cooked meal, and there are some things that seem to be certain food rites of childhood that don’t have to be eliminated (hello, mac & cheese?!). However, as need increases for the convenience that today’s lifestyle demands, so do alternative, equally convenient and healthier products.
“Motivation is what gets you started. Habit is what keeps you going.” ― Jim Ryun
