Attended a nutrition workshop for moms if growing girls: here are some notes (my comments in parentheses) To promote healthy eating be a role model Young girls deal with a lot of distorted body image or dissatisfied with their bodies Magazines promote unhealthy body images- (Moms stop looking at magazines sighing about how fat you are. You are setting your daughters for failure as the ads are photoshopped and dont represent the majority of women ) Be aware -watch your girls for signs of anorexia - self starvation 15% below normal weight Watch for hyperactivity, hypothermia Fad diets dont work-if you fad diet so will your girls - eat healthy Bulimia- abusing laxatives after binge eating to purge the body Binge eating disorder (BED) is the most common discrete eating disorder in the United States, eat uncontrolled in a shirt amount of time but do not purge, fast or engage in strenuous exercise after binge eating. To promote heathy diets for healthy minds- high in fruits vegetables, good fats, ie olive oil, nuts, avocado Iron rich foods- ie spinach, Kale other greens Water water water (sooo important- remind them remind yourself) Water cools you down -Cushions joints organ face -Clears up acne -Helps maintain weight -Key part of blood content (Prior to eating which is Sunnah drink a decent amount of water) -Any food with 50% or higher calories from fat is a RED flag -Average calorie per day If you are sedentary 1500 calories Healthy fats: peanut butter, almond butter -Portion control (watch how much you pile on your and her plate) -Encourage kids to be physical active. 60 minutes a day is a minimum -Healthy Breakfast is key!!! Good options are oatmeal, eggs, fruit/vegetable smoothies, granola -Calcium consumption often drops off in teenagers as they replace milk with soft drinks. Research shows that 9th- and 10th-grade girls who drink soft drinks are three times as likely to suffer a bone fracture than those who do not drink them. -Sources of calcium: greens (ie spinach/kale I throw them in a fruit smoothie ) -Eat fruits & veggies instead of taking vitamin supplement Watch for too much estrogen in supplements and soy products -Get sunlight- Sunscreen blocks vitamin D (Several moms said that their girls had calcium deficiencies which the nurse said were really Vitamin D deficiencies) Eat food together as a family ( it was so sad that the standard for a family meal was once a week! Eat together everyday with at least one parent/guardian) Be careful with your choice of words - words spoken by parents can wreck havoc with the girls self image and relationship with food. Dont bring processed food into the home. You eat healthy & serve healthy. Be positive and have an open discussion on food choices. (I think whole foods = real foods Keep lots of fruit in the house, carrots, yogurt) Teach them to cook (yes) so they dont rely on fast food once they leave your home. Despite all this they still eat junk: avoid power struggles over food. Dont indulge their every wish/demand. (Encourage them to fast with you and feed the homeless nothing like seeing hungry people to teach them the value of good food) What do you do and what arent you doing in your homes?
Posted on: Mon, 21 Oct 2013 03:01:29 +0000
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