Frequently Asked Questions about Nutrition for Kids What is the truth about eggs? Eggs are a very important source of nutrients for kids. The clear “runny” part is an invaluable source of protein. Essential fatty acids (brain builders) are found in the yolk. So is cholesterol, the confusing ingredient. There is good cholesterol (HDL) and a not so good one (LDL). Potentially harmful LDL is created when the yolk is exposed to oxygen. This happens when the yolk is broken. There are ways to enjoy eggs and avoid the health consequences of LDL. One is to cook eggs in a pan without breaking the yolk. For those who like scrambled eggs and other eggs dishes such as quiche, (by the way, a lot of kids like quiche), the answer lies with antioxidants such as Vitamin C and E. In general, nuts, seeds, grains, leafy vegetables, soybeans, and cold-pressed oils contain Vitamin E. Citrus fruits, papaya, kiwi, bell peppers, tomatoes, broccoli, peas, and strawberries contain Vitamin C. When you eat beaten eggs, simply add foods with these vitamins to your recipes and/or menus. As a back-up you may give your kids these vitamins in supplement form. Don’t deprive your kids of the nutrient benefits of eggs unless they are allergic to them. We recommend that your serve eggs for breakfast a couple times a week. There are lots of quick and easy ways to prepare them. See the CD Cookbook, Mom, I’m Hungry. What’s for Dinner? for our Family Approved egg recipes. Check out www.GoMillionMoms.com - Be one in a million who speak up and say, we want better foods for kids. Sign the petition and get a FREE Brands to Trust Shopping List. What kind of cereal should my kids have for breakfast? There is only one we would recommend for breakfast, cooked rolled oats. Packaged cereals, the brands listed on the Better Choices Grocery List, are better served as snacks. Here’s why: Breakfast is the meal that serves to break the body’s sleeping fast. It provides the mental and physical fuel kids need during the school morning. The majority of the cereals targeted for kids in the supermarkets may be described as “candy” cereal. Through processing, most of these refined cereals have had their original whole-grain nutrients removed. Added are excessive amounts of sugar along with dyes, flavorings, and other artificial additives that make cereal look and taste good. These additives are known to contribute to conditions such as sugar highs followed by sugar lows. Lack of focus, inability to sit still, and irritability are some of the noted behavior patterns related to the consumption of sugars and artificial additives. We know you don't want your kids to experience any of these mental distractions during a school morning. A breakfast combination of protein and complex carbohydrates accompanied with a bit of essential fatty acids will give your kids the balanced mental and physical energy they need to be the best they can be in morning. Scrambled eggs or low-fat white cheese and turkey bacon wrapped in a whole-grain tortilla lightly coated with canola spread will do it. So will deviled eggs made with canola mayonnaise and some whole-grain toast. When you want to serve your kids hot cereal in the morning, there is a good “family approved” cooked rolled oats recipe in the CD Cookbook, Mom, I’m Hungry. What’s for Dinner? Serve it with a protein shake! Check out www.GoMillionMoms.com - Be one in a million who speak up and say, we want better foods for kids. Sign the petition and get a FREE Brands to Trust Shopping List. Is it better to give my kids artificial sugar such as Equal or Nutrasweet? Science supports our response, NO. We have chosen to share the words of a famous pediatrician, Dr. Lendon Smith, to drive home our NO answer. The following are quotes from his work, GREED vs HEALTH: Which Will Win?
Dr. Smiths’ lists of concerns continue to include mental symptoms such as a relation to the increase of violence and suicides. He reveals that aspartame causes a block of the formation of serotonin in the brain making some more susceptible to insomnia, depression, and/or PMS. Aspartame is also known to disturb the thyroid function which can result in multiple health issues. This pediatrician makes it clear that some people are more susceptible than others to the chemical reactions of aspartame. Common sense tells you that young bodies and minds are vulnerable. How do you know how vulnerable your children are until the symptoms show up? Is serving it to them worth the risk? We say NO. So much more has been written about the health risks of aspartame. You can read more in Chapter Four (Meet the Anti-Fuels) in our book, Are Your Kids Running on Empty? Watch out for artificial sugars in packaged foods. Isn't diet soda better than regular? No! Actually NO soda is recommended. Diet sodas almost always contain some form of artificial sweetener. Many can be sickening. Above, we just described the serious concerns of aspartame. As a rule, avoid anything with artificial sweeteners. Sodas are mostly nutrient-empty and artificially additive-filled. Water is the only ingredient that has merit.
Why subject young growing bodies to any of these consequences? Serve them water, diluted 100 percent juices, or other drinks found on the Better Choices Grocery List. You will find some carbonated drinks on this list. They use better ingredients and can be served as treats once in a while. The high percentage of kids drinking sodas before school is disturbing. I heard one mother on the radio saying she would never drink soda for breakfast. However, she does give her young kids a glass of soda with their breakfast. She went on to say that she thought this was okay since she also gives her kids cereal with milk. Stunning. Absolutely unbelievable. Yet, totally believable since it is human to rationalize in order to avoid making the tough decision of saying to your kids, “No more soda for breakfast.” Over-tired moms sometimes take the path of least resistance. We sure understand this. That is why we worked hard at making it easier for moms to serve their kids quick and easy, good tasting, and nutritious breakfast, lunch, snack, and dinners. Sodas in them morning, diet or regular, are the worst way to start your son and/or daughter’s day. Sodas anytime of day may be mentally and physically disruptive and can pave the way to illness. Use the Better Food Choices Grocery List for alternative good tasting drinks. Your kids deserve the chance to be the best they can be! Can Making GOOD Box Lunches for School Be Easy? Absolutely yes! SCHOOL LUNCH BOX SOLUTIONS (See Menus and recipes below)
Why Better Food Choices for Lunch By lunch time, children are again running on empty. They need to be refueled with complex carbohydrates (lettuce and carrots) for continued balance energy, protein (turkey and chicken) to stabilize sugar levels, fight infections and provide muscle energy. The kids who are running on empty eat mostly nutrient-empty, artificially additive-filled foods. Their young bodies are busy trying to counter the “bad guys” such as hydrogenated trans-fats (French fries) and artificial sugar such as aspartame (Equal, NutraSweet) found in “sugar-free” and “low-sugar” products such as soda. At the same time these bodies are trying to maintain mental and physical functions while growing! When the necessary nutrients are not provided during lunch, children’s bodies have to find them somewhere else, inside their bodies. The consequences show up in a reduction of mental and physical performance. Add to this the common dehydration condition caused by the fact that kids are not drinking enough water and are primarily drinking sodas at lunch (sodas make you thirsty), and you will find kids fighting sleep during class while being mentally disconnected from the subjects taught after lunch.
DAILY GUIDELINES FOR KIDS
SAMPLE MENU FOR ONE
WEEK* MONDAY • Nut Thin Crackers or other crackers with NO hydrogenated oils 4+ COLORS: tan, white, orange, fruit color of bar, + color of Vitamin Water TUESDAY • Pita bread, ½ half, opened 4+ COLORS: tan, white, green, red, + possible yellow apple WEDNESDAY • Tortilla (whole-grain) 3+ COLORS: tan, white, colors of leftovers, fruit colors THURSDAY • Whole-grain bread, two slices 5+ COLORS: tan, brown, golden, bell pepper colors, orange, white, fruit FRIDAY • Prepare and warm one of the five following suggestions: 3+ COLORS: Color of chosen thermos filler, red and/or blue, chosen ALTERNATE LUNCH • 1 can tongol tuna (less mercury than albacore tuna) 4+ COLORS: tan, white, green, red, plus fruit color • Yogurt – low-fat (Stonyfield, Brown Cow), freeze and put into lunch box so it *Many of the Brand Names listed are now available:
BETTER FOOD CHOICES SOLUTIONS • Better Choices Grocery List (Chapter 13) takes the stress out of food shopping |
