Earlier this summer, I asked you for your fitness/health/nutrition related questions for Max Muscle Owner Corry Matthews to respond to. Here's the first one- it's actually a few questions in one! Thanks, Corry!
Your nutrition is the key to your child’s.
What’s the single best way to change your child’s dietary habits – look at what you (as the parent) eat! With school starting parents always ask “How do I get my child to eat a healthy breakfast?” and “How do I ensure they are eating the right stuff for lunch and/or dinner?”
Here is the same question phrased a little differently “How do I get my children to stop eating junk”, “How do I get my kids to eat vegetables?”
In today’s society eating “balanced” can be really hard with commuting, long hours and after school activities. The truth is – it starts and ends with the parents! You are your child’s primary role model and your children look to you for what to eat. Think about your breakfast today…did you have one? Was it coffee? What did your children see you eat before you tackled the day? How about you dinner last night – did you eat all your vegetables? Did you make sure everyone had a serving?
Setting goals as a family is key to getting everyone to eat better! Here are a few simple tips that will help…
- · Eat within 30 minutes of waking up
- · Get at least 3 solid meals per day – start of the day, mid-day and end of the day
- · Add a protein to every carbohydrate (yep, even breakfast & snacks)
- · Think COLOR for every meal – what veggies or fruits can you add into your meal? Remember, moms and dads you have to eat it too!
- · Don’t drink your calories – this goes for everyone in the family – only exception should be milk for those under 2 or underweight
Small meal ideas:
- · Half a whole-wheat bagel with almond butter or tahini
- · Yogurt shake made with vanilla yogurt, banana and orange juice
- · Hard-boiled egg sliced with whole grain toast or bowl of low sugar ceral
- · Small bran muffin (homemade or one you trust to be wholesome) with nut or seed butter
- · Almond butter on cinnamon-raisin toast
- · Half a turkey sandwich in pita bread with sliced tomato and sprouts
- · Small bowl of low-fat granola topped with half a banana and a dollop of yogurt
- · Open-faced broiled low-fat cheese on whole-wheat
- · Breakfast food can be served anytime of the day AND, you don’t have to serve breakfast foods at breakfast
This post is brought to you by Corry Matthews, owner of Max Muscle Sports Nutrition in Manassas and Springfield. Corry is a mother of 2, author, and certified nutrition expert with a speciality in pregnancy-related nutrition. You can reach her at:
Corry Matthews 703-772-7113