Advertising
Advertising

10 Basic Eating Rules Most Children Don’t Know

10 Basic Eating Rules Most Children Don’t Know

Kids are born with a lot of inherent knowledge, but how to eat healthfully isn’t  one of them. If kids had their way, they’d live in a land of candy, gorging every day on sugary goodness with no thought for health or financial consequences, whether short or long term. It’s up to parents to teach their kids to look and think beyond all the marketing hype that promotes unhealthy eating.

Here are 10 basic eating rules your children don’t know as well as you think.

1. Snacking Can Be Unhealthy

Mmmm...donuts....
    Mmmm…donuts….

    In case you’re not aware, companies like U.S. Sugar Corp have backend deals to ensure their sugar crop is not only subsidized by the government, but embedded into as much food as possible. Nearly everything you eat is filled or covered with sugar; even fruit today has more sugar content than it did 100 years ago (watch The Botany of Desire on PBS for more info). The healthy snack you choose may not be as healthy as you think.

    “Parents often think that granola bars, chocolate milk, or muffins, which are loaded with sugar, are good for students,” says former teacher Leesha Nikkanen. Instead, she recommends parents “pack their kids’ lunches with fruit and nut bars, such as Lara bars, homemade gluten- and sugar-free cookies, drinks sweetened with agave or stevia, or milk flavored with cocoa powder.”

    Advertising

    2. Soda Isn’t Water

    They’re both liquid, and there is water in soda, but that doesn’t make soda healthy. Kids have a tendency to gravitate toward sugared drinks such as soda, juice boxes (which rarely contain more than 10% actual juice), and chocolate or strawberry milk. These are all full of sugar, which is probably making them hyperactive and is definitely dehydrating them (and putting them at risk for diabetes and cavities to boot). Making your child drink at least 4-6 cups of water each day will ensure they live long enough to hate you for it later.

    3. If It’s Night, Eat Light

    homer-simpson-eating-pig

      Your body’s natural metabolism is faster in the morning and slows down at night. As a human being, your child is no different. Kids love eating at night, the later, the better. They always seem to get hungry right before bedtime. The problem with kids eating at night that the process of digestion can cause poor quality sleep, and they may still feel too full in the morning to eat breakfast.  Breakfast is important, however, because it provides the energy to get through the day.  Skipping breakfast has been tied to poor school performance, as well.

      4. You Are What You Eat

      When you eat something, your stomach acid dissolves it, breaking it down into chemical compounds your body uses to build and rebuild itself. The human body is largely comprised of six elements: oxygen, carbon, hydrogen, nitrogen, carbon, and phosphorus. When you eat natural foods (plants and animals), your body is provided with the necessary building materials to create muscle, bone, blood, hair, and skin – this is why nutrition is so essential.

      Eating heavily processed foods unbalances the chemical reserves your body has to work with when building and rebuilding. Instead of the natural proteins, calcium, and carbohydrates it needs, your body will be built from the plastics, gels, and gums contained in candies, cookies, and other snacks. This won’t just affect your physical health; your brain depends on what you eat as well.

      Advertising

      “The brain is made of fat,” nutritionist Danielle Girdano explains. “The brain of a child doesn’t fully develop until he or she is between 22 and 25 years old. DHA and EPA fatty acids are crucial not only to the development of the brain, but to the cognitive and functioning potential of it.”

      5. The Calories Are in the Sauce

      Can I also get a diet Coke?
        Can I also get a diet Coke?

        This is something adults seem to struggle with as well – if you think dousing a salad with dressing is dieting, you’ll never lose weight. It never ceases to amaze me how many people hate eating salad, yet they do it anyway in the name of dieting. They then proceed to fill that salad with so much cheese and dressing that it actually has more salt, fat, and calories than they would’ve consumed if they’d had a burger. We all say we know salad dressing is unhealthy, but we’re usually saying it while eating it.

        It’s not just salad dressing; most condiments (aside from mustard and hot sauce) are filled with calories. Adding extra sauce to pizza and pasta adds more sugar, salt, and calories than you probably realize, as well. Make sure your kids are eating foods they actually enjoy so they’re not tempted to drown everything in sauce to get it down. One way to find out is to ask them what they like and involve them in the grocery shopping.

        6. The Five-Second Rule is Bunk

        I notice people mostly invoke the five-second rule to excuse why they’re eating food off the floor like animals. You dropped a chip and really don’t want to waste it?  I’m down with conservation, but if you seriously believe bacteria and dirt take five seconds to touch your food, then by all means lay your morning toast in the cat’s litter box butter side down for 4 seconds, then pick it up and eat it without examining it. Don’t worry…five-second rule.

        Advertising

        7. Cook Like Mama Used to

        When all else fails, bang your head...
          When all else fails, bang your head…

          Home cooked meals are healthier (and cheaper) than prepared meals at stores and restaurants (especially fast food places, where the employees are often treated poorly and willing to take it out on unwitting customers). Your kid wasn’t born with the ability to cook, but if they see you (or their friends’ parents) doing it often enough, they’ll get curious.

          Cook at home, and teach your kids to do so as well; this will ensure they’re resourceful enough to eat healthfully in a variety of situations.  With any luck, they’ll avoid becoming dependent on fast food and other unhealthy conveniences.

          8. Fruit Flavor Isn’t Fruit

          Starburst isn’t fruit…Skittles aren’t fruit…Gummy cherries aren’t fruit…Strawberry soda isn’t fruit.  Just because something is fruit-flavored does not mean you’re eating fruit.

          9. Stop in the Name of Love

          Portion control is an essential part of nutrition. A slice of cheese is good for you; not so much a pound of cheese. Some people’s idea of portion control is eating an entire cake in smaller bites to give the body time to digest it. They’re still eating an entire cake. “Calories in – calories out” is a great way to look at portion control. You’re more than welcome to eat a 1000-calorie slice of cheesecake, but you’ll need to follow it up with a 1000-calorie workout if you want to stay healthy.

          Advertising

          In order to teach portion control to kids, Chris Weiler, a Youth Athletic Development Specialist, recommends a three-quarter rule: “Your protein and carbohydrate servings should take up about the same amount of space as each other on three-quarters of your plate. It doesn’t have to be exact, just in visual proportion. The last quarter…is filled with whatever.” Kids love the illusion of free will, so it’s essential you give them as much choice in their lives as possible, while still making sure to present them with only the options you’re willing to follow through on.

          10. Shut Yo Mouth

          All-you-can-eat is NOT a challenge...
            All-you-can-eat is NOT a challenge…

            My biggest pet peeve is people who don’t close their mouths when they eat. Do you realize that when you eat with your mouth open  you’re making disgusting sounds that everyone around you finds unattractive? Believe me, nobody needs to hear every disgusting chomp and ear-curdling smack coming from your mouth when you eat.

            Learn to think about others around you, and perhaps eat as though you’re a civilized human being instead of some ravenous wild boar. Absolutely nobody wants to sit and listen to you eat, so you’ll find fewer people give you disgusted looks when you close your mouth to eat. Just to be clear, this means open your mouth to put food in, and close your mouth until it’s empty.

            Breathe through your nose (everyone does it; it’s entirely possible) and whatever it is you have to talk about can wait until after you’ve swallowed. If you don’t follow these rules, know that you fill everyone around you with rage during meal times, and people will politely avoid you rather than torture themselves with your spine-tingling lack of respect.

            These things are things you might think your kids already know, but they don’t.  Teach them, and they will be healthier for it.

            More by this author

            Say Goodbye to a Skinny Body: How to Gain Weight Fast 20 Things Life Is Too Short to Worry About (+ How to Ditch These Worries) 7 Signs You’re Truly Unhappy in Your Relationship 24 Easy Ways To Make Money On The Internet What 500 Calories Really Looks Like in Different Foods

            Trending in Health

            1How to Control Your Thoughts and Become the Master of Your Mind 212 Best Brain Foods that Improve Memory 3How to Keep Yourself Awake at Work Without Caffeine 48 Things to Watch for If You’re Considering Being Vegetarian 510 Amazing Health Benefits Of Beer

            Read Next

            Advertising
            Advertising

            How to Control Your Thoughts and Become the Master of Your Mind

            How to Control Your Thoughts and Become the Master of Your Mind

            Your mind is the most powerful tool you have for the creation of good in your life, but if not used correctly, can also be the most destructive force in your life.

            Your mind, more specifically, your thoughts, affect your perception and therefore, your interpretation of reality.

            I have heard that the average person thinks around 70,000 thoughts a day. That’s a lot, especially if they are unproductive, self-abusive and just a general waste of energy.

            You can let your thoughts run amok, but why would you? It is your mind, your thoughts; isn’t it time to take your power back? Isn’t it time to take control?

            Choose to be the person who is actively, consciously thinking your thoughts. Become the master of your mind.

            When you change your thoughts, you will change your feelings as well, and you will also eliminate the triggers that set off those feelings. Both of these outcomes provide you with a greater level of peace in your mind.

            I currently have few thoughts that are not of my own choosing or a response from my reprogramming. I am the master of my mind, so now my mind is quite peaceful. Yours can be too!

            Who Is Thinking My Thoughts?

            Before you can become the master of your mind, you must recognize that you are currently at the mercy of several unwanted “squatters” living in your mind, and they are in charge of your thoughts. If you want to be the boss of them, you must know who they are and what their motivation is, and then you can take charge and evict them.

            Here are four of the “squatters” in your head that create the most unhealthy and unproductive thoughts:

            1. The Inner Critic

            This is your constant abuser. He is often a conglomeration of:

            • Other people’s words; many times your parents.
            • Thoughts you have created based on your own or other peoples expectations.
            • Comparing yourself to other people, including those in the media.
            • The things you told yourself as a result of painful experiences such as betrayal and rejection. Your interpretation creates your self-doubt and self-blame, which are most likely undeserved in cases of rejection and betrayal.

            He is motivated by pain, low self-esteem, lack of self-acceptance and lack of self-love.

            Why else would he abuse you? And since “he” is actually you– why else would you abuse yourself? Why would you let anyone treat you this badly?

            2. The Worrier

            This person lives in the future; in the world of “what ifs.”

            He is motivated by fear which is often irrational and with no basis for it.

            Occasionally, he is motivated by fear that what happened in the past will happen again.

            Advertising

            3. The Reactor or Trouble-Maker

            He is the one that triggers anger, frustration and pain. These triggers stem from unhealed wounds of the past. Any experience that is even closely related to a past wound will set him off.

            He can be set off by words or feelings. He can even be set off by sounds and smells.

            He has no real motivation; he has poor impulse control and is run by past programming that no longer serves you, if it ever did.

            4. The Sleep Depriver

            This can be a combination of any number of different squatters including the inner planner, the rehasher, and the ruminator, along with the inner critic and the worrier.

            His motivation can be:

            • As a reaction to silence, which he fights against
            • Taking care of the business you neglected during the day
            • Self-doubt, low self-esteem, insecurity and generalized anxiety
            • As listed above for the inner critic and worrier

            How can you control these squatters?

            How to Master Your Mind

            You are the thinker and the observer of your thoughts. You must pay attention to your thoughts so you can identify “who” is running the show; this will determine which technique you will want to use.

            Begin each day with the intention of paying attention to your thoughts and catching yourself when you are thinking undesirable thoughts.

            There are two ways to control your thoughts:

            • Technique A – Interrupt and replace them
            • Technique B – Eliminate them altogether

            This second option is what is known as peace of mind!

            The technique of interrupting and replacing is a means of reprogramming your subconscious mind. Eventually, the replacement thoughts will become the “go to” thoughts in the applicable situations.

            Use Technique A with the Inner Critic and Worrier and Technique B with the Reactor and Sleep Depriver.

            For the Inner Critic

            When you catch yourself thinking something negative about yourself (calling yourself names, disrespecting yourself, or berating yourself), interrupt it.

            You can yell (in your mind), “Stop! No!” or, “Enough! I’m in control now.” Then, whatever your negative thought was about yourself, replace it with an opposite or counter thought or an affirmation that begins with “I am.”

            For example, if your thought is, “I’m such a loser,” you can replace it with, “I am a Divine Creation of the Universal Spirit. I am a perfect spiritual being learning to master the human experience. I am a being of energy, light, and matter. I am magnificent, brilliant, and beautiful. I love and approve of myself just as I am.”

            Advertising

            You can also have a dialogue with yourself with the intention of discrediting the ‘voice’ that created the thought, if you know whose voice it is:

            “Just because so-and-so said I was a loser doesn’t make it true. It was his or her opinion, not a statement of fact. Or maybe they were joking and I took it seriously because I’m insecure.”

            If you recognize that you have recurring self-critical thoughts, you can write out or pre-plan your counter thoughts or affirmation so you can be ready. This is the first squatter you should evict, forcefully, if necessary:

            • He riles up the Worrier.
            • The names you call yourself become triggers when called those names by others, so he also maintains the presence of the Reactor.
            • He is often present when you try to fall asleep so he perpetuates the Sleep Depriver.
            • He is a bully and is verbally and emotionally abusive.
            • He is the destroyer of self-esteem. He convinces you that you’re not worthy. He’s a liar! In the interest of your self-worth, get him out!

            Eliminate your worst critic and you will also diminish the presence of the other three squatters.

            Replace him with your new best friend who supports, encourages, and enhances your life. This is a presence you want in your mind.

            For the Worrier

            Prolonged anxiety is mentally, emotionally and physically unhealthy. It can have long-term health implications.

            Fear initiates the fight or flight response, creates worry in the mind and creates anxiety in the body.

            You should be able to recognize a “worry thought” immediately by how you feel. The physiological signs that the fight or flight response of fear has kicked in are:

            • Increased heart rate, blood pressure, or surge of adrenaline
            • Shallow breathing or breathlessness
            • Muscles tense

            Use the above stated method to interrupt any thought of worry and then replace it. But this time you will replace your thoughts of worry with thoughts of gratitude for the outcome you wish for.

            If you believe in a higher power, this is the time to engage with it. Here is an example:

            Instead of worrying about my loved ones traveling in bad weather, I say the following (I call it a prayer):

            “Thank you great spirit for watching over _______. Thank you for watching over his/her car and keeping it safe, road-worthy, and free of maintenance issues without warning. Thank you for surrounding him/her with only safe, conscientious, and alert drivers. And thank you for keeping him/her safe, conscientious, and alert.”

            Smile when you think about it or say it aloud, and phrase it in the present tense; both of these will help you feel it and possibly even start to believe it.

            If you can visualize what you are praying for, the visualization will enhance the feeling so you will increase the impact in your vibrational field.

            Now take a calming breath, slowly in through your nose, and slowly out through the mouth. Take as many as you like!

            Advertising

            Replacing fearful thoughts with gratitude will decrease reactionary behavior, taking the steam out of the Reactor.

            For example:

            If your child gets lost in the mall, the typical parental reaction that follows the fearful thoughts when finding them is to yell at them.

            “I told you never to leave my sight.” This reaction just adds to the child’s fear level from being lost in the first place. Plus, it also teaches them that mom and/or dad will get mad when he or she makes a mistake, which may make them lie to you or not tell you things in the future.

            Change those fearful thoughts when they happen:

            “Thank You (your choice of Higher Power) for watching over my child and keeping him safe. Thank you for helping me find him soon.”

            Then, when you see your child after this thought process, your only reaction will be gratitude, and that seems like a better alternative for all people involved.

            For the Trouble-Maker, Reactor or Over-Reactor

            Permanently eliminating this squatter will take a bit more attention and reflection after the fact to identify and heal the causes of the triggers; but until then, you can prevent the Reactor from getting out of control by initiating conscious breathing as soon as you recognize his presence.

            The Reactor’s thoughts or feelings activate the fight or flight response just like with the Worrier. The physiological signs of his presence will be the same. With a little attention, you should be able to tell the difference between anxiety, anger, frustration, or pain:

            • Increased heart rate and blood pressure; surge of adrenaline
            • Shallow breathing or breathlessness
            • Muscles tension

            I’m sure you’ve heard the suggestion to count to ten when you get angry—well, you can make those ten seconds much more productive if you are breathing consciously during that time.

            Conscious breathing is as simple as it sounds; just be conscious of your breathing. Pay attention to the air going in and coming out.

            Breathe in through your nose:

            • Feel the air entering your nostrils.
            • Feel your lungs filling and expanding.
            • Focus on your belly rising.

            Breathe out through your nose:

            • Feel your lungs emptying.
            • Focus on your belly falling.
            • Feel the air exiting your nostrils.

            Do this for as long as you like. Leave the situation if you want. This gives the adrenaline time to normalize.

            Now you can address the situation with a calmer, more rational perspective and avoid damaging behavior.

            Advertising

            One of the troubles this squatter causes is that it adds to the sleep depriver’s issues. By evicting, or at least controlling the Reactor, you will decrease reactionary behavior, which will decrease the need for the rehashing and ruminating that may keep you from falling asleep.

            Master your mind and stop the Reactor from bringing stress to you and your relationships!

            For the Sleep Depriver

            (He’s made up of the Inner Planner, the Rehasher and the Ruminator, along with the Inner Critic and the Worrier.)

            I was plagued with a very common problem: not being able to turn off my mind at bedtime. This inability prevented me from falling asleep and thus, getting a restful and restorative night’s sleep.

            Here’s how I mastered my mind and evicted the Sleep Depriver and all his cronies.

            1. I started by focusing on my breathing—paying attention to the rise and fall of my belly—but that didn’t keep the thoughts out for long. (Actually, I now start with checking my at-rest mouth position to keep me from clenching.)
            2. Then I came up with replacement strategy that eliminated uncontrolled thinking—imagining the word in while breathing in and thinking the word out when breathing out. I would (and do) elongate the word to match the length of my breath.

            When I catch myself thinking, I shift back to in, out. With this technique, I am still thinking, sort of, but the wheels are no longer spinning out of control. I am in control of my mind and I choose quiet.

            From the first time I tried this method I started to yawn after only a few cycles and am usually asleep within ten minutes.

            For really difficult nights, I add an increase of attention by holding my eyes in a looking-up position (Closed, of course!). Sometimes I try to look toward my third eye but that really hurts my eyes.

            If you have trouble falling asleep because you can’t shut off your mind, I strongly recommend you try this technique. I still use it every night. You can start sleeping better tonight!

            You can also use this technique any time you want to:

            • Fall back to sleep if you wake up too soon.
            • Shut down your thinking.
            • Calm your feelings.
            • Simply focus on the present moment. 

            Becoming the Master of Your Mind

            Your mind is a tool, and like any other tool, it can be used for constructive purposes or for destructive purposes.

            You can allow your mind to be occupied by unwanted, undesirable and destructive tenants, or you can choose desirable tenants like peace, gratitude, compassion, love, and joy.

            Your mind can become your best friend, your biggest supporter, and someone you can count on to be there and encourage you. The choice is yours!

            Featured photo credit: Pexels via pexels.com

            Read Next