Guest Post By Bernadette Lueck

Nutritionist, mom and owner/program director of BNutri and Scaling Down

Kids playing outside

As parents it is our responsibility to take care of our children.  They are our focus and passion.  I have learned over the years from parenting my own eight children that kids can teach us so much.  If we listen carefully they will remind us to take the same care of the big kid in all of us.

If you are full stop eating:

How often do we hear from our children that they can't finish their dinner because they are too full.  We on the other hand will eat every bite because it tastes good or we perceive that the uneaten food must be thrown away.  Sometimes we even finish their plate because we don't want it to go to waste. We lose sight of the fact that foods primary purpose is to nourish us.  Putting on extra pounds over the years comes from lots of missed opportunities to listen to our "I'm full" signal.

Give this a try next time you sit down to eat.  Eat slowly and enjoy your meal.  After 15 minutes ask yourself if you are full.  If the answer is yes, put the rest away for a snack later or for the next meal.

Keep it clean, simple and colorful:

Child eatingChildren like simple food.  They often like food that is free of sauces and gravies.  Our diets should be clean of extra breading and fat.  Vegetables should be clean of  anything that takes their natural color and flavor away. Try to eat a rainbow of color each day.  Food that are colorful are full of antioxidants, fiber, vitamins and minerals.  Avoid food that comes in a box.

Go outside for a little recess:

Vitamin D is an important vitamin that many adults are deficient.  Our bodies will produce Vitamin D in response to sunlight.  Vitamin D is essential for bone strength as it helps the body  process calcium from the diet. Take time to soak in a few minutes of sunshine and fresh air each day.

Take a nap and go to bed on time:

BedtimeGetting proper sleep is important in the prevention of depression, heart disease and mental clarity.  Disrupted or shortened sleep has also been shown to contribute to obesity and hormonal disorders. Set a bed time for yourself and be strict about it.  Have a nightly routine of a little quiet reading, journaling or a non stressful television program.

Don't eat things that are foreign to you:

We have become so trusting when it comes to the foods we eat.  Many of the foods we eat are processed or genetically modified.  The next time you are at the store, look at the ingredient list of the food that you are considering buying.  Do you know what each ingredient is and why it is there?  If the answer is no than don't trust it as being wholesome and nourishing.

Bring a Sack Lunch:

School LunchPack a healthy lunch for yourself each day. Include lean protein, some vegetables and fruit and water.  When we take the time to carefully plan our nutrition we don't fall victim to the fast food lunch.  You'll be saving money as well as nourishing yourself.

Crawl before you walk:

When our children are born we don't expect them to walk until after they crawl and not run until after they walk.  Be kind and loving to yourself and remember that healthy, positive change involves those baby steps.


Published in Tip of the Week