Kid's - Nutrition

Eating L.E.A.N. as a Family

1. Eat Grow Foods
   • Grow foods Grow healthier kids.
      
   • Teach kids about grow foods.
     
      
2. Eat Smart Proteins
   
    
3. Eat Smart Carbs
   • Fiber-rich foods are the ones that take longer to chew-
     fruits, veggies and whole grains.
      
   • Drink lots of water with fiber.
      
   • Don’t skip the skin-skins of fruits are fiber-rich.
     
      
4. Eat Smart Fats
   • “Smart” fats are Omega 3 fats. These fats are the prime structural components of brain-cell membranes and the insulation coating of the nerves throughout your child’s nervous system.
      
   • Monounsaturated and polyunsaturated fats also help keep your veins free of cholesterol buildup.
      
   • Smart fats are:

     	Salmon	Tuna	Flax oil
     	Olive oil	Canola oil	Nuts
     	Seeds	Avocado	Soy foods

   • Hydrogenated oils are “dumb” fats:
     Avoid any foods that contain partially hydrogenated oils (aka=trans fats). Consider these junk food.
     
      
5. Water Your Child
   • It’s the body’s house cleaner.
      
   • Water to run, think, and breath.
      
   • Muscles are 70 to 75 percent water, when children are slightly dehydrated, they get tired and don’t perform as well.
      
   • Water to not itch- The skin loves water.
      
   • Water controls overeating.
      
   • Water helps weight loss-Drinking extra water helps you lose excess fat. When cool water reaches warm intestines, your body must burn calories to produce heat to bring the water up to body temperature. Here’s the math. If you give your child an extra quart of cold water a day, the body would burn enough extra calories to lose two to three pounds of fat per year.
      

Empowering Parents to Change the Lives of Their Family

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LEAN LESSON:
Fiber is filling without being fattening