Healthy Bytes

Review all the Healthy Bytes below.

Looking for lowfat recipes? This link contains a free newsletter and a guide to help you calculate the number of fat grams and calories are in your meals. http://www.low-fat-recipes.com/
Do away with the old law "eating everything on your plate". Serve healthy foods to your child, and encourage them to eat, but do not force them to eat when they are not hungry. Besides...plate sizes have increased! A plate today probably holds two servings of each food being served.
Don't allow your child to eat in front of the TV. Studies show that when we eat in front of the TV we eat much more than we want because we are focused on TV watching - not on what we are eating.
Keep junk foods at a minimum in your house. If you buy them, they will be eaten!
Make sure your child is served 5 fruits and vegetables a day.
Make sure you can understand food labels, and pay attention to the portion sizes on them. You may be eating more calories and fat than you think!
Use and drink 1% or skim milk instead of whole milk. All the nutrients are there without all the fat!
6 Habits of Healthy Kids 1. Spend at least 60 minutes a day being physically active. 2. Spend less than 2 hours a day in front of a screen - TV, computer. 3. Eat at least 5 fruits and vegetables a day. 4. Drink no more than one soft drink a day and drink more nonfat milk and water. 5. Eat smaller portions at mealtime. 6. Choose healthy snacks.
How much TV (or other screen time) is too much? Experts recommend that children should not have more than 2 hours of screen time a day, except when it is necessary for homework.
Fast food is not all bad - just make sure that you and your family choose the healthy choices being offered - such as low-fat salads instead of fries, bottled water or nonfat milk instead of a soft drink.
Breakfast is a must! Kids who eat breakfast do better in school and miss less school. Choose healthy options that are whole grain, contain calcium, low sugar and fat. Fruit is a great addition to breakfast.
Teach your child healthy habits by example. You are your child's greatest role model - whether they will admit it or not!
If you set rules, be consistent. If only one soft drink a day is allowed, then that means for everyone. Same with TV - if the kids can only watch TV for an hour, so should the adults.
Buy a pedometer. They are very motivational and help kids AND adults compete with themselves to increase the amount of steps they get each day.
Plan at least one meal a day when the family will sit down at a table and eat together - without the TV on.
Be aware of what your family is drinking. It's easy to consume a lot of calories in drinks like soft drinks, fruit punch and juices, sports drinks and sweet teas. Encourage more water and nonfat milk consumption.
Sneak healthy ingredients like shredded vegetables, fruits and whole grains into homemade muffins. Bake and then freeze in individual bags so they are ready add to lunches. Frozen muffins won’t get bashed by other foods in the lunch box.
Want to add something more than just butter and salt to your steamed vegetables? Try minced garlic, extra virgin olive oil and parmesan cheese or toasted sesame seeds and sesame oil.
Make eating fresh veggies fun. Serve with hummus or favorite dressing for dipping.
Flax seeds contain a high concentration of omega-3 fatty acids which research has indicated may help fight cardiovascular disease. To obtain the benefits from the flax seed they have to be ground first. Put them into baked goods or sprinkle on your morning cereal.
Keep a box of sports equipment in the trunk of your car. You will always be ready if you and the family suddenly decide to stop by a park or athletic field.
Drinking 8-10 glasses of water a day keeps all of your body’s tissues and muscles hydrated.
Children who help plant and care for vegetable gardens are more likely to eat the vegetables they grow.
To help control the late night munchies, make sure your evening meal includes fiber filled foods. Whole grains, fruits and veggies will keep you feeling fuller longer.
Canned bean can be a great source of fiber in your diet but can also add a lot of sodium. Rinsing canned beans in a strainer can cut sodium by up to 40 percent.
When looking for a quick snack, don’t forget about the humble raisin. Raisins are high in fiber and rich in potassium which helps you maintain a healthy blood pressure. Raisins are also great for healthy teeth and gums as they contain phytochemicals that help kill cavity causing bacteria.
This holiday season avoid overeating at parties by eating more protein. Protein has been proven to have the strongest influence of satiety. You will feel fuller faster after eating protein than you will after eating fats or carbohydrates.
Berries are among the foods with the highest content of antioxidants, vitamin D, and fiber. When buying, choose berries that are already ripe since berries do not ripen after picking. Store berries in the refrigerator and don’t wash them until you are ready to eat them.