3 ways to eat healthy, fast

EVERY PARENT WANTS THEIR KIDS to be healthy and strong so that they have the brainpower and energy they need to face the challenges of their days. The fastest way to good health is through healthy eating.

“A healthy diet makes your child’s body more resilient,” says Kristy Hall, MS, ROHP, RNCP, functional nutritionist with Living Well Nutrition—The Center for Epigenetic Counseling in Loveland, Colorado.

Before we get started, let’s break down healthy eating. It’s non-processed meats, it’s fish, eggs, nuts and seeds. It’s not white bread, it’s whole grains such as whole oats and brown rice. It’s a variety of fiber-rich fruits and vegetables. That’s the goal.

“These kinds of foods nourish the body, support all systems including brain function, and reduce inflammation,” Hall says. “It’s the best way to fuel your kids so that they have all-day sustained energy and mental sharpness.”

If you don’t know where to start with creating a healthy diet for you and your kids – or you just need a refresher – try these quick tips.

1. Pick items that are close to nature

When grocery shopping, start in the produce aisle where foods are in their natural form. It’s real berries instead of the flavor of berries. It’s crunchy carrots and celery instead of chips. It’s the easiest way to get healthy, fast.

“Eat as close to nature as you can get. Every color of the rainbow should be represented in a healthy diet,” Hall says.

Let your kids pick out a new fruit or vegetable to try each time you shop together. If they pick it out, they are more apt to eat it.

Choose nutritional foods for growing kids

Soon, you get to start planning your garden or begin shopping at the nearby farmer’s market. Bring your kids along and talk with the farmers who grow the food; ask for suggestions on preparation.

Gardening is a great way to get kids to buy in to healthy foods. If you don’t have time for a full-fledged garden, consider planting a few vegetables that like to grow in pots, like cherry tomatoes, lettuce, kale, spinach, and peppers.

Let your young kids tend to the plants and harvest the riches. If you grow indoors, you don’t even have to wait for late spring!

cancer), preservatives like BHA and BHT and additives like artificial sweeteners and food coloring.

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2. Read package labels

We all have to buy processed foods sometimes. When you have young kids, there’s not much time, especially on workdays, to meal plan and cook. Just be wise about what you buy. An easy tip when deciding whether or not you should buy a packaged food hinges on recognizing the ingredients, and seeing how many there are.

“If there are ingredients you can’t pronounce, don’t buy it. Also, if there are more than five ingredients listed, pass on it,” Hall says.

Sometimes a healthy packaged alternative costs a bit more, but nutrition wise, it’s worth it. When reading labels, avoid the worst of the worst.

The big offenders that affect your kids’ health are high fructose corn syrup, partially hydrogenated oils, sodium nitrates (found in processed meats and increases childhood the hood, but that’s the only way to know what you’re putting into your kids’ bodies. Unless you read the labels you just won’t know,” Hall says.

Consider a healthier alternative to what you need, like rotisserie chicken for sandwiches versus packaged lunch meat or hot dogs. Or the reliable egg salad sandwich or tuna wrap instead of a snack pack.

3. Pack wholesome, easy lunches & snacks

When you are shopping in a mad rush, it’s easy to gravitate to foods packaged for kids, like individual chip bags and squeeze yogurts. But these items are often a salt or sugar bomb full of colorings and additives. Sure, your kids might eat it, but consider the real boost of energy they would get from a healthier choice.

By feeding your kids healthy snacks and lunches, you are avoiding toxins that lead to inflammation, which leads to health problems. The simplest way to stay healthy is to eat well.

“A clean diet is one of the best, most effective ways to prevent disease and counteract the negative physical processes that unhealthy diets create,” Hall says.

When planning lunches or after school snacks, think dips. There are hundreds of dip recipe ideas to find and try. Get creative – dip whole grain crackers and veggies in guacamole, hummus or baba ghanoush. Also, consider nuts. They are packed with healthy fats and some protein for extra umph to get kids through the school days.

“One of the easiest clean foods to feed kids is fruit. An apple or banana with nut butter is a nutritious and easy lunch that most kids like,” Hall says. “Also, serve easy-toprepare vegetables, such as carrot sticks and sugar snap peas.”

Make food fun. And when packing lunches the night before, include your kids. If they make it, it will taste better.

Consider wraps instead of sandwiches. Start with a whole grain tortilla and add fresh chicken, guacamole and tomato. Let your kids get wacky with snacks. Have them make themselves a veggie kabob with round fruits and vegetables, like olives, grapes, and cherry tomatoes. Pitas are a fun alternative that can be filled with healthy cheese and veggies. Or, bake whole grain fruit muffins together the night before and add one to their lunch bag. Finally, skip the juice or sugared drink and opt for flavored water instead.

“We want to create a slow burn with food, meaning that we want to maintain fairly consistent blood sugar levels so that kids have sustained energy. That’s high fiber foods such as fruits and vegetables and avoiding foods high in sugar and unhealthy fats,” Hall says.

The next time you head to the grocery store, try something new. If you keep these tips for healthy eating in mind, you are bound to make changes that give your kids the nutrition they need to fully engage in their daily lives.

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