Remember to always consult your health care professional with any questions you have about your child’s diet and/or overall health.
 
Nutrition is a consistently confusing topic for parents.  It seems as if guidelines are always changing, and with so many gluten free and dairy free options now available, discerning the best choices for your family can be difficult.  Couple that with the fact that eating habits formed in childhood strongly influence adult diets, and it’s enough to make any parent want to run screaming out of the grocery store.  But, don’t push the grocery cart over the cliff just yet!  Hopefully the following tips can shed some light on this dilema.
 
Gluten free and dairy free don’t always equal healthy: Those with gluten or dairy allergies/sensitivities need to eat gluten free or dairy free food, and it’s wonderful that there are so many options available for anyone who has to deal with these issues.  However, just because something is gluten free or dairy free, doesn’t mean that it’s a better option for someone who doesn’t have allergies or sensitivities. Don’t be lulled into a false sense of security that all “free” foods are healthy.  Like anything else, you need to read the labels to make sure that there isn’t too much sugar or too many chemicals.  Additionally, gluten free and low carb aren’t the same thing.  There are still carbohydrates in many gluten free foods.  
 
High protein, low carb, keto, paleo…:  Diet trends are literally everywhere.   It’s hard to keep track of which one is “in” and which ones are “out.”  However, when it comes to healthy kids, a balanced diet is important.  Kids need protein, complex carbohydrates, fiber, calcium, and healthy fats, as well as a myriad of vitamins and minerals in their diets. So skip the trendy and stick to the balanced.
 
Natural is better:  Natural whole foods are the best choices for all of us.  Barring allergies and other dietary restrictions, fruits, vegetables, eggs, beans, whole grains, nuts, fish, low fat meats, low fat milk, and water are the best food choices, and should make up the bulk of your child’s diet. But…
 
Everyone deserves a treat now and then:  As long as there isn’t a medical, religious, or philosophical reason that your child shouldn’t eat something, forbidding certain foods usually doesn’t work in the long run.  Children (and adults too) are often drawn to foods they aren’t supposed to eat. Teaching children to eat sugary, fatty foods in moderation will help set them up for a lifetime of healthy eating habits.
 
If your schedule allows it, bring your children to the grocery store and allow them to choose the fruits and vegetables your family will enjoy during the week.  Or, involve them in meal planning and cooking.  These are all teachable moments where your kids can learn the how and why of healthy eating.
 
Most importantly, discuss nutrition with your pediatrician.  Your medical professionals are the best source of advice for your children’s health.
 
Kelly McIntire is a children’s author who believes that magic and adventure should begin in childhood and last a lifetime.  Her books include Time Twistedand Adventures in Fairy Meadow.
Visit her website at www.kellymcintireonline.com for more information, or follow her on Facebook at https://www.facebook.com/kellymcintirewriter/?ref=bookmarks
 
 

As parents and teachers already know, Valentine’s Day is not just for romance; it’s also a fun day for kids. Giving and receiving Valentines, plenty of candy and other treats, and classroom parties have become part of our culture, and a day that children of all ages look forward to.  I still remember the special Valentine cake that my mother made for our family every year, along with the treats that my classmates’ moms would send in for our annual classroom party. My parents would give my brother and me candy and other little gifts.  It was a fun day all around, but much of it centered on eating.
 
I’m not advocating eliminating treats for kids (or adults) on Valentine’s Day or any other holiday; I believe that learning to enjoy candy and desserts in moderation is a life skill. However, Valentine’s Day offers us a unique opportunity to teach our children about heart health through nutrition and exercise in a fun way.  After all, the heart is already the star of Valentine’s Day!
 
Let’s teach our kids that it’s possible to enjoy food, have fun, and be healthy all at the same time. Below are a few suggestions on how you can incorporate heart health education into your Valentine’s Day celebration.
 
Talk to your children about balancing treats with healthier choices and offer both at school parties and at home. Some fun yet healthy options include the following.
 
Valentine’s Day fruit and veggies:  Apples, strawberries, raspberries, pomegranate seeds, watermelon, tomatoes, and peppers all meet the qualifications for a healthy Valentine themed fruit and vegetable tray. Squeeze it in between the cookies and cupcakes on a Valentine tray and there are sure to be a few takers.
 
Chocolate dipped fruit:  Even just a small dip or drizzle of chocolate on fruit makes it a special Valentine Day treat.  You can do the same with pretzels.  Your kids will think it’s decadent, but you’ll know it’s a healthy option.
 
Heart shaped cheese tray:  Reduced fat deli cheese offers calcium and protein without as much fat as regular cheese. Buy slices of American, provolone, or cheddar and use a heart shaped cookie cutter to make “cheese hearts.”
 
Educate kids about the importance of exercise for a healthy heart, and offer some extra playtime as a treat on Valentine’s Day.  Here in New Hampshire it isn’t always easy to get outside to play in February, but some indoor aerobic activities are listed below.

• Balloon Volleyball
• Simon Says
• Crab walking, hopping, and skipping across a room or down a hallway
• Have a dance party
• Musical chairs
• Duck, duck, goose

 
With a little imagination, you can enjoy a delicious, fun, and healthy Valentine’s Day!
 
Kelly McIntire is a children’s author who believes that magic and adventure should begin in childhood and last a lifetime.  Her books include Time Twistedand Adventures in Fairy Meadow.
Visit her website at www.kellymcintireonline.com for more information, or follow her on Facebook at https://www.facebook.com/kellymcintirewriter/?ref=bookmarks