I compiled more nutrition tips for kids.

Based on the book I just finished, Winning the Food Fight: Every Parent’s Guide to Raising a Healthy, Happy Child by Dr. Joey Shulman. These are some of the points I made note of.

PRACTICAL TIPS FOR RAISING HEALTHY KIDS

1. If you are eliminating a favourite food, it must be replaced with another food item that is equally appealing or the change will not last. (p.14)

2. Fatigue is often one of the first indications that a child’s nutritional intake is insufficient. (p.15)

3. If your children do not like what you serve them, provide one or two healthy options. If they still do not want to eat, do not force them. Children never stay hungry for long. (p.17)

4. Food cravings are usually an indication of a biochemical imbalance. (p.17)

5. Never use food as a punishment or a reward. Healthy food is a right, not a privilege, and therefore should not be dependent on good behaviour. When sweets or other food items are continually given to show affection or deprived for discipline purposes, a child’s relationship with food and what it represents will change. (p.20-21)

6. It is extremely important to preserve a child’s self esteem. There are times when it is better to allow your child to have a piece of birthday cake than to deprive him or her in front of other children. Instead, use the next day to add an extra serving of a nutritional fortifier like greens+ kids to their daily regime. Also have them drink enough water to help flush out their systems. (p.23)

7. Putting an overweight child on a low-carb diet is absolutely hazardous to their development. Certain parts of the body, such as the brain or red blood cells, can only use carbohydrates as an energy source. Proteins and fats are not suitable substitutions for carbs on a long-term basis, as breaking them down leaves a potentially dangerous residue called ammonia. Without carbohydrates, the biochemical reactions in the body of a child would eventually come to a halt, leading to organ failure and eventually death. (p.54-55)

8. Ear infections and hyperactive behaviour can be addressed through nutrition. This book explains how.

9. In terms of calcium absorption, milk actually promotes calcium loss from the bones of our children. This occurs because animal and dairy products are acid-forming foods. In other words, when these foods are broken down in the body, they create an acidic residue. In an effort to balance this acidity, calcium is leached out directly from the bones (calcium is an alkaline mineral and it is stored in our bones).

Other sources of calcium are by far preferable. Leafy greens such as broccoli, kale, and collards contain an absorption rate of calcium greater than 50 percent. Milk’s absorption rate is only 32 percent. If you choose to include dairy products in your child’s diet, it is best to wait until they are approximately two years old. A later introduction will ward off the development of future allergies or asthmatic reactions (p.90-91)

RUNNING UPDATES

I’m taking on a 30k tomorrow morning. GULP.

I’ve never run that far in my life, and when I plotted it on Google Maps, it’s kind of insane. But I did 26, so I just keep telling myself that it’s only 4k after that. I’m still pretty nervous though.