ALTERNATIVES TO BEST CHOICES FOR A HEALTHY ROUTINE
Alex gets up a little grumpy, and not paying much attention to his rich and healthy breakfast that his grandmother Dina has enthusiastically prepared for him. The reason is that the day before Alex did not go to sleep as early as he should have. I understand this same thing happens to many moms. Getting back to the routine of classes and sports is not easy, but that’s why parents have to take responsibility as well as the child himself. I know a mom who says her son has a very healthy diet. But his son is 9 years old and weighs 100 Kilos (220 pounds), sleeps little and does not participate in many physical activities. There is obviously something wrong with this picture, do you agree? Now that you return to the routine of classes and other activities it is important to have a better understanding of what a healthy lifestyle is. Please take note and remember to always consult with your family physician, especially before undertaking a vigorous exercise routine.
Breakfast: Breakfast is still vitally important for good nutrition and it has been found that people that tend to eat breakfast trend towards being less overweight. It is always recommended that children eat breakfast at home, because it does not take much time to prepare something like a low sugar cereal, milk and a small fruit. With toast, eggs and a glass of milk also being a good alternative. A low-fat yogurt with a small fruit is a good option as well. All are available within the reach of any budget. This is healthier and costs less than a fast food restaurant breakfast.
Lunch: This may be out of our control most of the time when our children eat at school. But it is not for the parents, because it is always less expensive to prepare our lunch instead of going out and buying it, this along with the right balance of complementary physical activity. And moms and grandmas!: Do not forget lunch, remember that you are the heart of the family. Have a goal of sitting at the table, eating slowly and chewing well, considering it not a luxury but a necessity.
Snacks when children return from school: Offer a variety of foods because no single food provides all the nutrients children require. If you have to lower the rate at which they are gaining weight, then choose foods low in fat, and maintain portion control. It is also a good idea for children to play first and then be offered water along with: low-fat yogurt, animal crackers, a bar or slice of cheese, a glass of milk, or a small fruit instead of juice, chopped vegetables, or popcorn without butter.
Dinner: Take advantage of your oven or grill in order to get away from fried foods. Add color to your plate with a variety of vegetables. Serve food that you know your children will eat and add a variety of other foods that you can introduce them to. Encourage them to eat a little of everything and drink enough water.
I hope I have helped you understand the concept of a better diet, coupled with more physical activity and healthy habits, to achieve changes that will lead to lower rates of obesity and diabetes in all populations.
Araceli Vazquez is a Registered Dietitian and nutritionist with offices in Dallas. You may write to araceli@dietgenics.com or call 972-664-0846.
