web analytics
July 4, 2015 / 17 Tammuz, 5775
At a Glance
Sections
Sponsored Post


How To Raise Healthy Kids

Baim-101813-Fruit

Now that we are done with the latest round of three-day Yomim Tovim where large meals, late nights, and nosh bags the size of backpacks were religiously passed around, we can focus on one of my favorite topics: healthy lifestyles.

I have worked as a nutritionist at a WIC office in Williamsburg for five years now, and combined with my observation of my children’s friends, I’ve come to a realization. Most people are no longer eating food, but rather food-like substances, and worse, they are feeding their children the same.

This habit is causing a tremendous spike in what was once reserved for communities less fortunate than ours: childhood obesity. Childhood obesity has doubled in children and tripled in adolescents in the past thirty years. We are seeing adult-onset diseases such as high blood pressure, high cholesterol and type II diabetes in children as young as ten and twelve. A two-and-half year old from Saudi Arabia had gastric bypass surgery. At the time, of his surgery, he weighed 72 pounds.

We are not immune from this phenomenon. Although our children are not snacking on the McDonald 99 cent menu, we have been granted our own fast food franchises and sugar-laden, high-fat convenience food, not to mention the amount of time our children spend in front of a screen in the form of computers, smart phones and TVs. They are bombarded by unhealthy food at every turn, at parties, recess, and even the school lunch room.

We live in such a toxic environment, it’s hard to feel that efforts to turn the tide towards a healthier diet could make a difference, but with our children’s and our own health in danger because of the food we willingly consume, we have to do whatever possible to create healthy habits that will serve us well for a lifetime.

Here are a few guidelines that, if followed consistently, can really make a difference in the overall health of your household.Baim-101813-Girl

The number one rule everyone should follow is to avoid all sugary drinks, such as  fruit punch, soda, and chocolate milk. Diet soda is not any better. The spike in blood sugar from the high fructose corn syrup, as well as the havoc played on the metabolism caused by diet soda, causes cravings and is not satisfying. Children should be drinking water and low-fat milk. Keep cute water bottles for your kids in the fridge, and allow them to be used only for water.  If water is the only thing available to drink, they will drink it.

A balanced meal consists of a whole grain carbohydrate, protein, vegetable and/or fruit. A serving of a carbohydrate is one small slice of bread, half-cup pasta or rice or corn, a cup of cereal, or a small potato. A serving of protein is about 80 calories, and it could be an egg, chicken thigh, three ounces fish or meat, slice of cheese, half-cup of cottage cheese, or six ounces of plain yogurt.

The serving platters should be away from the table. If your child wants more, she can have another small portion, and then return the serving platter to the counter. If she wants a third portion, that’s fine too, just return the serving platter to where it was, away from the table. Not having the food in front of them allows them to focus on other things, such as the feeling of satiety.

Meals should be eaten at the table, without any distractions, such as TV, homework, or smart phones. With constant distractions, it is difficult to realize that you are full, and you may eat more than you need too, leading to feelings of bloat, lethargy and weight gain.

Snacks between meals should be a combination of fruit or vegetables with a healthy fat or protein, such as hummus with carrot sticks, avocado sandwich, or a handful of dried fruit and nuts. Encourage your kids to eat healthy snacks by having cute, easy-to-eat items available, such as bananas, clementines, raisin boxes, vegetable platter with or without dips, and apple slices (use an apple slicer, and watch your kids devour fresh, delicious apples).

Exercise is an incredible medicine that detoxifies the body, improves the mind and calms the soul. In our times, we have to search for activities to do, so try to be creative. The more you and your child move, the healthier they will be. To encourage movement, buy toys that demand activity, such as balls, jump rope, chalk, bikes etc. Remember, you burn more calories sleeping than by watching TV.

About the Author: Pnina Baim holds a B.S. in Health and Nutrition from Brooklyn College and an MS.edu from Yeshiva University’s Azrieli Program. She works as a nutritionist, a certified lactation consultant, a home organizer, and in her free time writes as much as possible. She is the author of the Young Adult novels, Choices, A Life Worth Living (featured on Dansdeals and Jew In The City) and a how-to book for the Orthodox homemaker, Sing While You Work. The books are available at amazon.com. Pnina is available for speaking engagements and personal consulting. Contact her at pninabaim@gmail.com.


If you don't see your comment after publishing it, refresh the page.

Our comments section is intended for meaningful responses and debates in a civilized manner. We ask that you respect the fact that we are a religious Jewish website and avoid inappropriate language at all cost.

If you promote any foreign religions, gods or messiahs, lies about Israel, anti-Semitism, or advocate violence (except against terrorists), your permission to comment may be revoked.

No Responses to “How To Raise Healthy Kids”

Comments are closed.

Current Top Story
UN Human Rights Council
UN HRC Condemns Israel (But Not Hamas) for War Crimes
Latest Sections Stories
South-Florida-logo

Orlando was once a place where people came only to visit and vacation. Now it is home to a burgeoning Torah community, a place Jewish families can be proud to call home.

South-Florida-logo

The smuggler’s life has been changed forever. He is faced with a major criminal charge. He will probably be sent to prison.

South-Florida-logo

“Thanks to a local philanthropist who shares our core mission, we now are able to connect more Jewish teens to Israel than ever before,” said Todd Cohn, executive director of Southern NCSY.

In September 2013 he was appointed head rabbi of the IDF Central Command and is currently in charge of special projects for the IDF chief rabbinate.

Last month we outlined how a few years after Judah Touro’s death a public movement was inaugurated by the citizens of New Orleans to erect a monument to his memory, and that opposition to this tribute came from a number of rabbis throughout the country who claimed that Judaism forbade the erection of any graven […]

Marceau suggested a dark reason for his wordless art: “The people who came back from the [concentration] camps were never able to talk about it…. My name is Mangel. I am Jewish. Perhaps that, unconsciously, contributed towards my choice of silence.”

Anna Henriques, who hopes to one day head back to Jamaica, says, “Rabbi Raskin must be willing to respect what exists in Jamaica. The way to the future is to gently bring in the traditions of the past and at the same time embrace the idiosyncrasies of the Jamaican people.”

The Silver Platter has it all: gorgeous photography, oodles of useful tips and, more importantly, incredible recipes that you will find yourself making again and again.

It may be that seeking to connect with the past is rooted in the impermanence and impersonality of modern life.

It is very hard to build a healthy marriage when you do not have good role models.

My best book is one that hasn’t been published yet.

We tend to justify and idealize this division with pride attributing these tendencies as demonstrating a higher level of kedushah.

More Articles from Pnina Baim
Baim-061915-Mazal-Tov

To avoid all this waste and unnecessary anxiety, let’s break the task down step by step and tackle each one at a time.

Baim-051515-Garden

Gardening can be a healthy, wholesome activity for the whole family.

By signing the document, my husband and I are saying that our love and devotion to each other are so strong that we do not want the power to hurt each other.

First, sit down with your helpers and a pen and paper and break the jobs down into small parts.

“OMG, it’s so cute, you’re so cute, everything is so cute.”

Does standing under the chuppah signal the end of our dream of romance and beautiful sunsets?

Everyone has a weakness. For some people it is the inability to walk past a sales rack without dropping a few hundred dollars. For others, it’s the inability to keep their house organized.

The world sees the hand of God through us, and does not like it.

Printed from: http://www.jewishpress.com/sections/magazine/for-the-home/how-to-raise-healthy-kids/2013/10/18/

Scan this QR code to visit this page online: