Children are usually not shy about telling us when they are hungry or full. They will signal they have had enough by pushing away a spoon or turning their head away from the food being offered. In the same fashion, they will ask for more if they still feel hungry. Sometimes, however, it would be helpful to see inside their small stomachs to know if what they are saying is really true.

Parents know how hard it is to figure out how much their kids need to eat. A study published in the Journal of Paediatric Psychology states that when parents pressure children to eat more food than they want, kids learn to ignore their internal cues of hunger and fullness. Thus their normal eating behaviour is disrupted, making children vulnerable to unhealthy weight gain. A leading  family nutrition expert, registered dietitian and the founding editor of Raise Healthy Eaters, a popular blog about family nutrition, Maryann Jacobsen, further affirms this by criticizing the age-old feeding strategy of asking children to clean their plate or forcing them to eat “just two more bites”. In doing so, parents are negatively affecting children’s food regulation skills as they age.

Pushing food is not always about getting children to eat more “” it’s also about the quest to get them to eat healthy. Caregivers may insist children eat fruits and veggies before other items, or reward children with dessert for eating more healthy food  – Maryann wrote in a blog for the New York Times.

Unfortunately, this strategy makes children less likely to intrinsically prefer healthy foods while making sweets even more desirable. And with all the negotiations at the table, children lose sight of their internal signals of hunger and fullness. As they grow and get accustomed to this, they don’t quite understand or know what being full actually means. Over time they internalise how they should be eating, and continue eating in that manner.

Children must follow their bodies’ hunger and fullness cues to eat enough, but not too much

Therefore, parents should make teaching children to recognize their internal hunger and fullness cues a priority even if it means their kids will eat fewer vegetables in the meantime. According to Jacobsen, a good start to do so is asking children the question: What Does Your Tummy Say? especially at mealtimes or anytime they ask for more food or want to leave the table. Let them eat as much or as little as they want during scheduled meals and snacks. The key is to help children match how much they eat with their internal feelings of hunger and fullness in order to regulate their food intake. Parents can support this process  by structuring meals, providing variety, setting clear limits, and allowing hunger and fullness to guide eating.

What Does Your Tummy Say? Challenges for parents

While stressing the importance of this question Jacobsen also identifies three obstacles that can get in the way of teaching kids to become intuitive eaters for life:

• The child’s physical appearance – If parents consider their child as being too small or too big for his/her age, they are less likely to accept his/her appetite when they aren’t comfortable with their child’s size. However, pressuring “little ones” to eat  more or trying to get “big ones” to eat less has the opposite effect. The right strategy in this case is to help children become aware of how they feel, rather than trying to get them to eat a certain way that may not match their appetite or needs.
• The nature of kids eating – Kids who go through growth spurts can be non-stop eating machines as their bodies drive them to seek out food to support the rapid growth. On the other hand, when they are not growing as much, their appetite wanes. Therefore, it’s not realistic or in line with child development to expect them to always eat the same amount of food. Instead, helping them notice the difference between real hunger and something else is crucial.
• A food-centric environment – We live in a food-centric environment in which the next meal, snack and eating opportunity is certain and bigger than ever. There are more opportunities to eat mindlessly, making it difficult for parents to do their job of feeding. There are also more packaged and processed options that children easily accept which is another great temptation for parents.

Resources and activities that can help kids tune into feelings of hunger and fullness

Being aware that many children’s books talk about what kids should eat, but few talk about how Jacobsen came up with the idea for a story to help school-age kids understand this important aspect of eating. The story is about 7-year-old Emily who has grown up listening to her tummy. Her mom challenges her to find others who don’t because Emily assumes everyone does. She first finds Larry the Lunch Monitor, who pushes kindergartner Sam to eat so he doesn’t ask for an early snack. Next is Grandpa Jerry, who cleans his plate because he grew up poor and hates to waste food. The last is Emily’s Aunt Jane, who is always trying to control how much she eats by going on diets. Her mom helps her teach each of these people why listening to their tummy is a better option.

In addition to reading this and similar books and discussing with kids why it’s important to listen to their tummy, parents can try out the following exercise:

• Make some small “stomachs” by filling a few stockings with varying degrees of salt.
• Strap these “stomachs” onto some dolls, at tummy level.
• Ask your children questions like, “Which doll’s tummy is hungry?” “Which doll is a little full?” “Which doll is really full?”
• Next, have your children place their hands on their own tummies and tell you whether they are hungry, a little full, or very full.
• Go back to the dolls and ask your children to choose the doll whose stomach best matches their own.
• Finally, practice this exercise at varying times throughout the day to “catch” your kids at different stages of hunger.

Teaching your kids to stay in touch with their hunger and fullness is one of the best gifts you can ever give them. If children are allowed to guide their eating through intuition they will grow into adults with lower rates of disordered eating and diet less. Because when they reach for something to eat they’ll ask themselves that same question they heard many years ago: What does my tummy say?

Are you a member of  the “Just Two More Bites” club or do you teach your children self regulation skills at the dining room table? Share with us your stories, tips and experience.

The post What Does Your Tummy Say? – Important Question to Ask Children at Mealtimes appeared first on Novak Djokovic Foundation.

The holiday season is a special and joyous time to celebrate with family and friends. Unfortunately, for many, it also becomes a time for over-eating and weight-gaining. Have you ever been in situation that you couldn’t resist all those food temptations placed on the table? Well, the good news is that you can change that for better. Just focus on a healthy balance of food, activity, and fun.

Here are some of the things that happen when you overload your stomach with a big meal:

• Heartburn
• Flatulence
• Gas
• Stomach ache
• Constipation
• Diarrhea
• Headache

You love your family recipes during the holidays, but you can’t stand the heartburn? Our bodies take the hardest hit from all the holiday feasting, whether it’s from the butter-braised turkey you just finished eating, or the cookies high in sugar. However, if you follow a few basic tips on cooking and eating during this holiday season, you can avoid all the negative effects of your holiday meals.

Before you enjoy your holiday meals, always keep in mind the following:

• Healthy diet should be on  your list of priorities during the holidays as well. Include healthy recipes into your holiday meals, and don’t restrict yourself from enjoying your favorite holiday foods. In the long run, your mind and body will thank you.
• A pre-holiday detox will boost your immune system and help you stay healthy during the hectic holiday season. Most people are familiar with fasting-based detox programs that may include juices, smoothies or water. In this way you will get rid of the substances that your body doesn’t need.
• Celebrate the holidays with family and friends. The food tastes even better if it is shared with people you are truly fond of. Focus on spending as much time together as possible, and enjoy all the holiday feast has to offer.

Tips to make healthy holiday meals

• Serve a variety of fresh-made salads that go with meat. Cut vegetables into sticks.
• For salad dressing use unrefined (sunflower, sesame, olive) oil and lemon juice.
• It is very important not to overcook vegetables. Overcooking will not only result in loss of important nutrients, but will also drain the flavor. Light steaming, baking, and quick stir frying are the best ways to cook vegetables.
• Meat is best cooked in its own juice.
• Remove the skin and excess fat from chicken, turkey or other meat before cooking.
• Consume low-fat dairy products.
• Lower the fat in your cooking.
• Use herbs and spices, like rosemary and cloves, to flavor dishes, instead of butter and salt.

• When making a pie, replace half of the oil for spraying crust with sparkling water or milk.
• To thicken sauces, soups, or stews use cold roux prepared in the following way: mix flour, oil, water and other spices, pour into a dish and stir well. In most cases the roux is made by heating the fat while adding other ingredients. When fat is heated, it produces various substances that your body doesn’t need and at the same time may cause the above-mentioned symptoms.
• Use the whole-wheat flour when making bread or similar stuff. It contains more fiber, which helps with digestion and leads to greater satiety.
• Replace white rice with brown rice, millet or buckwheat. Buckwheat strengthens the body, rejuvenates blood vessels, reduces fatigue, increases circulation in your arms and legs, and increases the secretion of urine. Some of the best health benefits of millet include its ability to protect your heart, protect you from diabetes, improve your digestive system, lower your risk of cancer, detoxify the body, boost respiratory health, optimize your immune system, increase your energy levels, and improve your muscle and nerve health.
• Reduce the amount of sugar in cake recipes.
• Instead of using sugar to sweeten cakes and other treats, use spices like cinnamon, cloves, anis, vanilla and nutmeg.

Eating at holiday parties

• Avoid fizzy and non-fizzy soft drinks. If you’re feeling thirsty, take some water.
• Take plenty of water while having alcoholic drinks, in order to lessen the effects of alcohol.
• To lower the calories enjoy non-alcoholic versions of your favorite cocktails.
• A simple trick to help you eat less is to use a smaller plate, bowl, or glass.
• Take a lot of fresh-made salad with roast meat.
• The best way to enjoy an occasional sweet without losing control is by sampling a selection or two, rather than having full servings. For example, have one bite of pie, half a cookie or one small square of fudge. Find a friend or family member who will stick to the sampling rule with you.
• Eat slowly. Take time and enjoy the taste of your meal. Take small bites, and chew slowly. It usually takes about 20 minutes for your brain to get the message from your stomach that you are full. By eating slowly, you might be less likely to raid the dessert table.

We wish you happy eating this holiday season!

 [divider]

Source: NajboljaMamaNaSvetu

The post Making Holiday Meals Healthy appeared first on Novak Djokovic Foundation.

Every parent’s goal is to raise good, well-educated and healthy kid. Living in a world of fast, over-processed and packaged food it is difficult to establish healthy eating habits especially for kids, but it is not impossible. The calorie-dense, fatty, salty diet combined with serious lack of physical activity causes overweight and obesity in children which further can lead to other health issues.

That’s why it is very important to develop healthy eating habits early in life that will bring long-lasting benefits. Here are some tips for getting children eat healthy food:

Start healthy eating habits in baby chair

Babies who start out eating healthy foods grow up into adults with a good dietary foundation. Many nutritionists recommend parents make their own baby food, rather than feed infants commercially prepared foods that are often full of starch, sugar, additives or meat fillers. Homemade baby food can provide better nutrition at low cost.Preparing baby food is not hard. Simply steam or gently cook the healthy ingredients of your choice, from carrots and peas to sweet potatoes, apples or pears, then puree them.

Be a good role model for your children

Children imitate their parents in everything they do. Nutrition and eating habits are not exception. If you don’t want your kid to eat fast food, you shouldn’t eat it, too. Avoid buying snacks and other processed, packaged foods and don’t keep them in your home. Many new snack food products are being packaged just for kids. They’re bright colorful and “fun” to eat. They come in trendy shapes that match movie and TV themes. But the worst part is, they’re actually being promoted as a good source of vitamins and minerals. Snack companies are now able to add a few healthy ingredients and junk food masquerades as health food and parents think they’re buying something that’s good for their kids. When a product has an indefinite shelf life, how good for you can it possibly be? Additives and preservatives have replaced the valuable nutrients for the most part. Fresh, whole foods, direct from nature, are the only way to get nutrition a kid really needs.

Make healthy food fun for children

It is undeniable fact that fast food has a lot of appeal for kids and it’s not just about its taste, but they also choose this food because it is perceived as fun. This is why the presentation of the meals is very important. Children love to see well-decorated food in their plates. They are also attracted by bite size food in different colors and shapes. Parents can get creative in the kitchen by making meals that look like their favorite cartoon and TV heroes, animals and birds made of vegetables, bears made of rice, smiley face salads, ladybugs made of cherry tomatoes and olives etc. They don’t have to be perfect and kids will more than interested to try the fun food. Take one step at a time because small changes can make big difference.

Eating diet rich in fruits and vegetables is good for both adults and children. Fruit and vegetables are rich in vitamins, minerals, antioxidants, phytochemicals, and fiber, while being low in calories and fat and contribute to many health benefits. It is never too late to start incorporating healthy food in your child’s diet because healthy kids make healthy adults.

The post How to Get Children to Eat Healthy Food appeared first on Novak Djokovic Foundation.

Defined as “a substance in wheat and flour that holds dough together,”¹ gluten is actually a little more complicated than that, especially when it comes to complicating how our bodies work.

What is Gluten?

Gluten is found in grains such as wheat, barley, rye and triticale, and causes inflammation in the small intestines of people with celiac disease, according to Mayo Clinic.² Aside from those with celiac disease, a gluten-free diet has proved effective for many with other ailments, including autoimmune diseases, digestive problems, migraines and more.

Gluten is in everything from deli meats to many cereals and packaged foods. It is harmless for children unless they have been diagnosed with celiac disease or a non-celiac gluten sensitivity. An intolerance or gluten sensitivity can show itself as gas, bloating, diarrhea, fatigue, dizziness and more.

Is a gluten-free diet necessary?

While we, as adults, are able to make a conscious dietary change and understand how it’s effecting us, it’s not as simple with children. Unless they have medical need for a  gluten-free diet, will this change benefit them? That’s a question that you, as the parent, with the help of a doctor, need to address.

Photo credit: elana’s pantry / Foter / Creative Commons Attribution-NonCommercial-NoDerivs 2.0 Generic (CC BY-NC-ND 2.0)

Because gluten is found in so many foods, unnecessarily restricting it can actually cause your child to miss out on nutrients like iron and B vitamins. If, after testing, you find a gluten-free diet is what your child needs, then you need to provide this. You can’t worry about the extra work or extra cost is creates. Here are some great tips for how to transition your child to a gluten-free diet:

Consult your doctor: Check with a physician before drastically changing a child’s diet.  A simple test can reveal if a child has celiac disease or a gluten intolerance and your doctor can help you ensure your child continues to get necessary vitamins and nutrients.³

Read labels: When it comes time to stock your kitchen with food for your gluten-free  child, do your research on what can be eaten and what should be avoided. Read food  labels to ensure all ingredients and okay. When out to eat at a restaurant, question the waiter or chef to ensure ordered items are gluten-free in the way they are prepared.

Make home-cooked meals: The easiest way to ensure your child is consuming gluten-free food? Preparing and handling the food yourself. By making a meal at home, you  can easily ensure all ingredients are safe.

Have treats accessible: Gluten-free cookies, cake mixes and other sweets are now widely accessible and a great thing to keep at home. If your child is going to a birthday  party, it might be best to send them with a sweet of their own so they don’t feel left out  when it’s time to cut the birthday cake.

Make gluten-free a normal thing: Children want to fit in. Having different gluten-free  food may make them feel as if they’re standing out, and not in a good way. There are  great options for gluten-free breads, pizza, pretzels and more typical “kid” food that will  allow them to eat just like their friends.

Do it together: If your child has to go gluten-free, do it as a family! It will bond your  family together, won’t make your child feel left out, and you, as the parent, may also  reap the benefits of a healthier diet.

For more information, visit CeliacCentral.org⁴ for great gluten-free food ideas for young children.

1. http://www.merriam-webster.com/dictionary/gluten
2. http://www.mayoclinic.org/healthy-living/nutrition-and-healthy-eating/in-depth/gluten-free-diet/art-20048530
3. http://www.washingtonpost.com/lifestyle/on-parenting/advice-for-going-gluten-free-with-kids/2013/02/19/66fa1534-722c-11e2-a050-b83a7b35c4b5_story.html
4. http://www.celiaccentral.org/kids/parents/articles/Articles-on-Parenting-a-Gluten-Free-Child/590/vobid–6396/

The post Gluten – Free Kids appeared first on Novak Djokovic Foundation.

A recent study by the United States Department of Agriculture (USDA) proves that by following the Low-Cost Food Plan, a family can eat a healthier diet at less than what they are currently spending on food.¹ The study says that the average American family of four spent approximately $185 per week on food in 2009, but not necessarily on healthy choices. The USDA’s Low-Cost Food Plan is a healthy diet, costing approximately $175 per week for a family of four, and includes 40 percent vegetables and fruits. In order to achieve the Low-Cost Food Plan, the USDA says to follow “The Three P’s”: Plan, Purchase and Prepare.²

Plan

Simple steps and planning ahead can help you save money, no matter where you shop for your food.

Plan meals and snacks for the week at one time by finding recipes online, making a grocery list and checking for sales and coupons in your local paper or online. Stocking up on fruits and vegetables? Find out which ones are in season as they will typically be the least expensive.

Ask your grocery store if it has a loyalty card so you can be in the know about upcoming sales.

Purchase

There are numerous ways to stretch your dollar and stay on budget. Buy groceries when you’re not hungry, stick to your grocery list and be sure to price compare. Sometimes the store-brand goods are cheaper than brand names. Also, buying in bulk will also help you stock up on sale items.

Photo: Tanah Merah by phalinn | CC

Be knowledgeable about low-costing healthy foods and foods that can last a long time. For example, frozen or canned fruits and vegetables have a long shelf life and are typically inexpensive (but be wary of sugar and sodium content).

Prepare

Some meals can be prepared in advance so it’s a good idea to “pre-cook” when you have time. Double up on recipes that you can freeze in reusable containers and heat at a later time. Don’t forget to mark and date your foods to keep track of what’s inside and when you made it.

Healthy Options Under $2

Did you know that not all healthy food will break the bank? Here are some great options that can typically be found at the grocery store under $2 per serving (prices may vary based on store, location and time of year):³

• Brown rice: $1.75 for a 1-pound bag with 10 servings
• Multigrain pasta: $1.69 for a 13- to 16-oz box
• Whole wheat bread: $1.99 for one loaf with 11 servings
• Nonfat Greek yogurt: $1-$2 or lower when found on sale
• Frozen vegetables: Prices vary but packages are typically under $2
• Bagged spinach: $1.99 for a 9-oz bag
• Refried beans: $1.19 for a 15-oz can
• Canned tuna: $1.39-$1.99 for a 6-oz can, which includes 2 servings

At-home Saving

A great way to save money on produce (and have fun with the family) is to plant a garden at home. Grow tomatoes, peppers and herbs and the whole family will be excited to watch them grow and will benefit from the delicious food later on.

Using the above tips and being creative can help you save money and stick to a healthy diet. If you run out of ideas, check out these Low-Cost Recipes from a real mom or this 7-day menu⁴ for inexpensive ideas to keep your family healthy.

• 1 http://www.choosemyplate.gov/food-groups/downloads/ConsumerEconomicsPerspective.pdf
• 2 http://www.choosemyplate.gov/downloads/PlanPurchasePrepare.pdf
• 3 http://www.webmd.com/food-recipes/features/cheap-healthy-15-nutritious-foods-about-2-dollars
• 4 http://www.choosemyplate.gov/food-groups/downloads/Sample_Menus-2000Cals-DG2010.pdf

Featured photo: Summer Harvests  by mike65444  |  CC

The post Healthy Foods on a Budget appeared first on Novak Djokovic Foundation.

Not only do we already have a ticking time bomb with regards to childhood obesity and the health problems, which will cripple healthcare systems and cause children today to die before their parents, but we have increasingly unhealthy attitudes towards food. We are bombarded by media trying to sell us diet products and unattainable and airbrushed glossy selves at the same time as tempting us to buy glossy high fat and high sugar food products.

The World Health Organisation considers childhood obesity to be ‘one of the most serious public health challenges of the 21st century’. According to its figures, ‘in 2010 the number of overweight children under the age of five is estimated to be over 42 million.’²

So, how can breakfast help?

It has long had the reputation of being the ‘most important meal of the day’ but why? A healthy breakfast has been linked to many health benefits including the maintenance of a healthy weight, improved concentration and performance at school and increased strength and endurance in physical activity.  There have also been benefits noted to more specific skills such as hand-eye coordination and problem solving.³

A healthy breakfast has been linked to overall healthier food choices. This same principal can also be applied to ensuring that children eat regularly so that their blood sugar levels remain stable without huge gaps where blood sugar levels plummet and then spike after a high sugar snack only to cause a sugar crash shortly after. Sugar crashes can lead to fatigue and irritability, always something to be avoided where possible with children! Here are some suggestions which can be used at breakfast or snack time. Even better they can be made fun with a minimum of fuss:

1) Boiled egg and whole grain toast soldiers (small rectangles of toast). Arrange them to make an array of funny faces. The soldiers can even march up the side of the egg before getting stuck in the yolk!

2) Fruit face toast. Use pieces of fruit to create faces on peanut butter on wholegrain toast.

3) Eye ball soup! Kids love gore so some gruesome grapes in yoghurt always go down a treat.

4) Children love feeling involved in what they are going to eat so allow children to experiment to come up with their very favourite fruit smoothie concoction. Use milk or orange juice as a base.

5) Rather than baking cupcakes, why not try breakfast muffins using honey rather than sugar and seeds and bran to slow digestion. Perfect for a quick breakfast the next day (if you can resist until then!)

6) Secret pockets! Put fillings such as cheese and ham into pita breads and see if your child can guess the filling. The protein in cheese, ham and eggs will also help keep children full for longer.

7) Fairy tale porridge. Goldilocks couldn’t resist the smell of the porridge from The Three Bears’ house. Use honey and dried fruit as natural sweeteners. Try making it “just right”! Not too hot, not too cold, not too salty and not too sweet, just like in the story!

8) Have a bowl of fruit on offer for children to jazz up or supplement their breakfast with.

http://www.freedigitalphotos.net

If you look at the advertising of most high fat, sugar and salt breakfast foods, they are centred on being fun choices. There is no reason to only offer healthy foods that are not fun. Inject fun into your healthy options and then healthy won’t have to just mean “boring”! Some of these options need not take more than a couple of minutes to prepare especially if some things can be got ready the night before. We must remember too that children are born imitators. If they see you sitting down to a healthy breakfast rather than skipping it or grabbing a donut on the go, they will be more inclined to follow your example.

What are your favourite breakfast or snack foods? How do you make them fun and appealing? We would love to hear your ideas.

1)  http://onlinelibrary.wiley.com/doi/10.1111/j.1467-3010.2012.01973.x/abstract
2) http://www.who.int/dietphysicalactivity/childhood/en/
3) http://www.webmd.com/diet/features/many-benefits-breakfast

Featured image:  http://www.freedigitalphotos.net/images/Meals_g270-Bowl_Of_Muesli_For_Breakfast_With_Fruits_p151244.html

The post Healthy Breakfast and Regular Meals appeared first on Novak Djokovic Foundation.