Nutrition and wellness go hand in hand. Food is what fuels our bodies and our mind, giving us energy to move, think, and learn. Nourishing our bodies appropriately provides us with the necessary ingredients for maintaining a health body and mind.
In the following blog, I will discuss some of the components to a balanced diet including: minerals, vitamins, proteins and water.
The Importance of H2O
Water is the most important element to our existence. Did you know that the Earth is covered by water with a 75% proportion? And similar to the earth, 60% of our bodies are made up of water, and believe it or not; our brains are 70% water.
Water is in our blood, skin, bones, muscles, and organs. And it is one of the main rudiments that allocates proper functioning in our bodies. Drinking 6-7 glasses of water a day is highly recommended as part of a healthy diet. Not drinking water may cause problems such as dehydration, and painful kidney stones. Dehydration can cause cells in the brain to deteriorate and thus cause symptoms such as physical lethargy and mental fatigue.
http://www.ehow.com/about_5134897_signs-symptoms-brain-dehydration.html
The Food Pyramid
The food pyramid was created to provide us with a model for what our eating habits should look like. Before discussing the pyramid, please click on the following link, so you can see the pyramid for yourself:
http://www.mypyramid.gov/pyramid/index.html
Grains: Beginning at the bottom, you will find the grain group. Most of our food intake should come from there; about 6-7 servings a day. By grains, I mean hearty, and whole grain foods such as whole wheat bread, brown rice, whole wheat pasta products, and cereals, as well as oatmeal. Whole grain foods contain fiber, which is a much-needed ingredient. Fiber helps with digestive health and it is what enables us flush out unneeded toxins in our bodies and remain at optimal health!
Fruits & Veggies: Second on the pyramid, are the vegetable and fruit group. They supply us with natural nutrients like vitamins, proteins, fibers, sugars, and water.
As for vegetables you should have at least 3-5 servings of vegetables a day. Try a variety of vegetables such as dark green vegetables (bok choy, broccoli and collard greens), orange vegetables (acorn squash, butternut squash), dry beans and peas, starchy vegetables (corn, green peas, potatoes) and other vegetables (artichokes, asparagus).
Fruits should be consumed at a rate of about 2-4 servings a day.
Protein: This group is a good source of iron, zinc, and B-12. Beef, chicken, pork, fish, seafood, eggs, beans, tofu, nuts, and even cheese make up this group. Although meat is a great source for protein and iron, it is also high in fat and cholesterol. Therefore, too much intake from this group may lead to a higher risk for cardiovascular disease, and hypertension. 2-3 servings of meat per day are recommended for a balanced diet.
For a Vegetarian/Vegan Diet, the meat’s section can be replaced with seeds, nuts, beans, tofu, and soy products. At your local supermarket, you can find some of these products in the frozen foods section. Brands like BOCA and Morning Star have veggie burgers, and chicken products made from soy. As for dairy products; soy, rice and nuts can replace the milk products from animals. Vegetarian & vegan lifestyles are just as healthy as non-vegetarian lifestyles.
Keep in mind that both vegetarians and non-vegetarians must make educated decisions with food choices remember in order to maintain whole body wellness.
Dairy: Dairy (milk, yogurt and cheese) and gives us calcium, which is excellent for bone health, as well as vitamins A and D. Milk products are high in fat and cholesterol and we should only have about 2-3 servings per day. Luckily, we do have diary products that offer lower fat, such as low fat and skim milk products as well as alternative products such as soy, nut and rice milk.
Oils, Fats, & Sweets: Fats and sugars from candies, cookies, and ice cream should all be kept to a minimum. However, good fats are essential for brain development. Fat makes up the myelin, the protective sheath that covers communicating neurons in the brain. Our brain needs two types of fatty acid to remain at optimal functioning, omega-3 found in flax seeds, chia seeds, walnuts, sea vegetables, and green leafy vegetables, and omega-6 found in sunflower, safflower, corn, and sesame oils.
All natural vs. Organic foods
All-Natural products that are not chemically processed and therefore are believed to be healthier than other foods, due to decreasing the body’s exposure to toxins.
Organic foods are naturally, all-natural, but additionally free of harmful hormones, pesticides, and preservatives that are used in farms to make fruits and vegetables and animals grow quicker. In order for a food to be considered organic, it must follow a list of required standards. They are also regulated by government organizations like the US Department of Agriculture, whom label them as organically grown.
Nutrition and Body Growth
Proper nutrition will ensure that a child’s body and brain is growing at an accurate rate. According to MyPyramid.gov, “there is a wide range of ‘normal’ growth, between the ages of 2 and 5, the average child grows about 2 ½ inches taller each year, and also gains 4 to 5 pounds each year.” Check is this link to for a personalized growth reading:
http://www.mypyramid.gov/preschoolers/Growth/growthcharts.html
Supplements
To make sure that your child is receiving their proper nutrition, it would be wise to opt for a multi-vitamin and an omega supplement. Look for a high quality brand in your local health food store.
Tips for Keeping Your Children Healthy
• Provide healthy snacks such as apples, bananas, or carrots
• Carry a recyclable or reusable water bottle with you at all times
• Drink low fat or skim milk or alternative milk products
• Promote exercise routines
• Vary your veggies
• Serve lean protein sources
Model Good Behavior
As a parent, you need to take care of your body as well. Exercising daily and eating healthy will contribute to a longer and healthier life, and thus more time and energy to dedicate to upbringing your children. Most importantly, leading by example will teach your children to live healthy lives!
For more information on nutrition, click on the links below. They are both very informative and child friendly.
http://www.keepkidshealthy.com/nutrition/kids_food_guide_pyramid.html
http://www.nutritionexplorations.org/kids/nutrition-main.asp
Stay tuned for upcoming articles regarding special populations that require diet modifications for optimal learning.
