Anti-Aging, Nutrition

Brussel Sprouts-The Best Cancer-Fighting Vegetable

brussel sprouts

Brussel sprouts belong to cruciferous family, other members of this family includes broccoli, caulifower, kale, cabbage etc.Due to its abundant and unique nutrients, brussel sprouts can be called” health powerhouse” , especially its potential to fight cancer.

Brussel Sprouts

Nutrition Value 

Brussel sprouts contain array of nutrients. for 1 cup of cooked brussel sprouts, it contains :

240%Vitamin K, 130% Vitamin C, 18% magnesium, 16% Vitamin B6, 16%fiber, 11% Omega-3,8% protein, 6% calcium, 14% potassium and phosphorus…..

Brussel sprouts is also low calorie and low GI , another compounds it contains are called glucosinolates, it can be used by our body to turn on cancer-fighting enzyme system.

Health Benefits

Antioxidant activity

Rich in vitamin A, C, and K, magnesium, brussel sprouts have potent antioxdiant activity , enable it to fight long-term oxidative stress, repair the damaged molecules and lower the risk of cancer cells development.  actually, brussel sprouts have the most antioxidant properties than other cruciferous vegetable.

Detoxication support

Brussel spouts are packed with sulfur-containing substance, which has been scientifially proved to support detoxication process.  glucosinolates, the compounds we mentioned earlier, also plays a crucial role when it comes to detoxication.

Anti-inflammatory 

Chronic oxidative stress lead to inflammatory, Brussels sprouts can help us avoid  inflammation due to its multiple nutrient benefits. glucosinolate not only support detoxication , it also helps to regulate  and prevent bad inflammation. According to researches, the glucobrassicin found in Brussels sprouts can get converted into an isothiocyanate molecule called ITC, or indole-3-carbinol, a compound that can actually operate at the genetic level, and by doing so, prevent  inflammatory from a early stage.

Digestive System support

Thanks to its rich fiber, brussel sprouts provide you half of fiber value by consuming just 1 cup of it.  sulforaphane made from Brussels sprouts’ glucoraphanin helps protect the health of our stomach lining by preventing bacterial overgrowth of Helicobacter pylori in our stomach.

How to cook

In order to get the best nutrioin value from brussel sprouts, proper preparation and cooking is vital.  quick steaming is the best way to retain its benefits, saute or boiling are also recommended.   before cooking, make a X cut on its tip or cut it quarterly, 5 minutes cooking will bring out the best taste and nutrition.

mix it with olive oil, lemon juice, or honey mustard sauce. you can also toss it in a salad.

overcooking should be avoided for it kills the nutrition. the properly cooked veggies should look bright green, with a crisp  texture and sweet flavor.

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Nutrition

Basic But Best Snack Ideas For Kids At School

 

snacks

With kids going back to school,  snacks become a big thing.  preparing snack is same as meal planning. it takes good planning and smart buying.you want to give your child the best snacks, not necessarily the most expensive ones.

Given the busy schedule at school, children need snack that sustain energy level, maintain active brain and hydrate body.  so snacks should come from 3 main nutritional categories: protein, vitamins and minerals and good (whole grain)carbohydrates. Stay away from empty calorie snacks and drinks, they set you child on the energy/emotion roller-skater ride.

Protein:

peanut butter is a good source of protein, it goes well with whole grain bread, apple, banana etc.

high in protein, beef jerky can be a great choice too.

Assorted nuts(walnuts, almonds, cashew, pecan) provides good protein too, eat them raw or slight roasted (for better taste)

boiled egg

yoghurt, low- fat cheese are both best protein food

Vitamins and Minerals

Vitamins and minerals exist abundant in fresh vegetable and fruits. so I suggest include fresh seasonal fruits and vegetables in snack too. thou in small amount everyday, it adds up to great nutrition source over time. frozen fruits are not recommended here, once thawed, they get slimy.

apples, pears, berries, oranges, bananas, pineapples, kiwi, plums…… there are too many choices. if your kid are not a fan of whole fruits, make them into smoothie.

as for vegetables, carrots, cucumber, broccoli, lettuce are just a few that makes good salad. bell peppers, baby tomatoes too make great snacks.

Whole grain carbonhydrates

home-made wholegrain muffins, baked sweet yams, whole grain crackers, pita, bread …. they all give sustainable energy. containing rich fiber, whole grain carbs give kids a long full-feelings too.

Drinks

Best drinks is water. kids need to stay hydrated all day for active brain and high level energy. pure water gives each cell of our body best vitality.  after pure water, you can also consider low-fat milk,fortified soy milk etc. absolutely no sugary drink. But No.1 principle, let kids drink good first on water.

 

 

 

 

 

 

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Nutrition, Weight Loss

1 Magical Food That Helps You Get Rid Of Belly Fat Quick

 

belly fat

Nobody like belly fat, we tried so many ways to shed those bulging part around waist with little effect.  Today, I am gonna share with you common food that can do the magical—Beans.

As a bean lover, I love its starchy taste, fiber content and most of all, the power it shrinks my waistline within no time! as short as in 1 week, if you add beans to your meals, you will experience the wonderful feeling of getting lean. why beans possess such fat-burning ability? let’s take a close look at it.

what’s in beans?

white, red, black, green, pinto, lentil, garbanzo, you name it, these beans all contains super high fiber.  A half-cup of beans gives you 6 grams of satisfying fiber: 2 grams of blood sugar-lowering soluble fiber and 4 grams of colon-cleansing insoluble fiber. what does that mean? that means it digests very slowly in your gut system, therefore you get feeling of full way longer; also,  with their moving along your gastrointestinal tract, it takes away the waste and toxicity, you end up getting a healthy bowel system and naturally,  less belly fat.

Beans are also low GI food. Low GI food wont spike your blood sugar, and promote stable insulin release into blood. ideal for people who deal with Type 2 diabetes. With bean’s magical power of burning belly fat, blood sugar index will effectively improved.

Rich in Potassium and magnesium, beans are a great food source to help control blood pressure, and reduce the risk of heart disease.

Believe it or not, beans are even packed with phenols, an antioxidant compounds, which fight free radicals, combat oxidative stress, eventually, repair damaged cells. that is why beans have a reputation of  curbing long-term inflammation, and lower the cancer risks.

flabbergasted, right? eating beans can yield so many health benefits.

How much we need beans everyday? 

belly fat

Since commonplace beans possess so much nutrition value, how much should we eat everyday?

1 cup of beans will deliver the multiple benefits. dried beans are the best choice, you also make do with canned beans (mindful of its sodium, opt for low-sodium brand).  rinse and soak dried beans overnight, then cook it in soup or stew, porridge, toss handfuls in salad. or even bake with beans, they give extra tenderness to your muffin , bread and pancake.

You can go meat free on the days you eat beans, cause beans provide ample protein and iron.

belly fat

Before you know it , your belly fat starts disappearing, and you feel lighter, more energy, stronger nails…. that is how I feel when beans become my staple food. Try it out and see the results!

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Nutrition

4 Smart Tips To Make Instant Noodles healthier

instant noodles

Hardly anyone can resist the temptation of instant noodles. Packed with artificial flavor and easy cooking, instant noodles has become a convenient meal choice .   High in sodium, the noodles also contains high amount of fat, saturated fat, food additives and preservative. there is little or no vitamin, minerals , protein or fiber in it. Due to its low nutritional quality, it is not recommended for  daily meal.

Yet there are times that you are busy on the go, and fridge is nearly empty….. instant noodles thus is a “better than nothing” alternative.  I hereby share 4 tips to make your instant noodle a bearable meal choice:

Eat once in a very long while

You don’t want to treat yourself with instant noodle everyday. considering its high sodium (1 package of noodles with the seasoning bag  contains almost 17,00mg of sodium), frequent intake of such food can increase the risk of high blood pressure and stroke. Also due to its dire nutritional make-up, excessive consumption can lead to malnutrition.  solution to that? eat it only when you have absolutely no other choice.

Adds nutrition to it

Lettuce, spinach, mushroom, bok choy, cabbage, just to name a few, are the best vegetable to put in the noodle for extra vitamin and fiber.  for protein , you can add eggs, tofu, lean meat  in it.  some people even put in frozen green peas, diced carrots in it, it not only gives the noodle more colors , also increase the nutrition quality.

Pay attention to label

when you buy instant noodles, choose the ones with less sodium, or of whole grain, and smaller portion.  Always opt for healthier choice without compromising your tasting buds.

Go easy on the seasoning mix 

when you cook instant noodle, don’t put the whole seasoning in the soup, try only the half bag. seasoning contains too much sodium and saturated fat, you want to keep them low. also, skip the soup, only eat the noodle part.

 

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Anti-Aging, Nutrition, Weight Loss

6 Things You Can Control To Reduce Cancer Risk

reduce cancer risk

Reduce cancer risk while or before it develops, this is not a myth.

Many factors play a role in whether we get cancer. According to a study by the Harvard School of Public Health , the risk factors are obesity/overweight, low fruit and vegetable intake, physical inactivity, smoking, alcohol consumption, unsafe sex, urban air pollution, indoor smoke from coal, and contaminated injections given in health-care settings.

Even thou it is not completely possible to prevent cancer,  if we tackle the above-listed risk factors and change our lifestyle, approximately 2.5 million annual cancer deaths would be prevented through environmental and lifestyle changes.

Maintain healthy weight

Overweight and excessive weight are associated with many types of cancer. When you are overweight, your body cells don’t respond well to insulin, fat tissue produces estrogen while estrogen promotes some cancer. Overweight is also linked to constant inflammation, and long term inflammation increase cancer risk. This is why it’s so important to  maintain healthy weight. People should keep their waist circumference under certain limits: man less than 102 cm/40 inches, woman less than 88cm/35 inches. reduced body fat links to reduce cancer risk.

Stop substance abuse

If you are a smoker, or drinker or dug user, these will increase cancer risk by 3 folds. Quit them as soon as possible. Quitting will be a challenging thing but it’s well paid off. When your body are rid of Nicotine, alcohol and other toxic addictive chemicals,   that will tremendously boost your immunity system and revitalize the life of essential internal organs, naturally, you can reduce cancer risk as well.

Be active

reduce cancer risk

Any form of physical exercise, be it brisk walking, jogging, hiking, strength training, all contribute to better health and therefore , reduce cancer risk. The key is to find the exercises that fits you, not only your schedule, but your health condition.  Then be consistent, keep it on the regular basis. Also push yourself to be your best, motivates your family to do with you.

Start healthy diet

There is no exaggeration of how important to eat healthy. Simply out, to keep you in optimal health, stick to whole food , fresh fruits and vegetables,  whole grains,  beans and peas, limited red meat,  good animal or plant based proteins. Cut off processed meat,  replace salt with herbs and spices.  Whole foods contain wide range of vitamins and minerals, the nutrients our body needs to repair and rejuvenate. Eating large amount of those foods have  been clinically proven to reduce cancer risk.

Keep air clean

This refers to both indoor and outdoor air quality.  Clean air means better health.  lung cancer has been rated as the deadliest cancer in the world, part of it stems from polluted air. With combined efforts of individual and government,  we can bring down the index of air pollution and ensure a better environment.

Annual check-up

reduce cancer risk

Annual screening and check up can detect early signs of cancer, to be the least, it will give you a idea of your general health picture .  especially after you reach 40, cancer screening test  should be done every year or every other year depending on your health history. Mammograph for breast cancer, pap test for cervical cancer, colon cancer test etc.  talk to your local health practitioner and find out which test is due.

 

 

 

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Nutrition

3 Simple Steps To Jump Start Your Healthy Meal Plan

 

Basic components of a healthy meal includes protein, good carbohydrates, healthy fats, vitamin and minerals.   Kids need various nutrients to meet their body and brain development, adults  need nutrients to keep up with their physical and  mental demands. Believe it or not, healthy meal is the best way to ensure an optimal health, hence a  happy life.

Utilizing this as diet guideline,  we are able to prepare healthy meal every day for our family.   To begin with, Healthy meal plan is key. If you are not used to cooking healthy, try to improve the skill in 3 steps:

1st step :  clean out and stock up your pantry

Healthy meal plan starts with  pantry. Examine  your pantry and  take a mental note of what you have there.  Pantry is where we keep a healthy food stock. Do you have too much cookies , chips, high-sodium canned soup or sugary snacks in the pantry?  Those empty –calorie food won’t help you maintain weight  and good health.  To eat healthy, try to stock up on healthy goods and snacks. Dry beans,  whole wheat macaroni,  veggies soup mix,  healthy energy bars,  nuts, low-sodium canned food, organic chicken stock etc.

healthy meal plan

2nd step: sit down and work out your weekly meal plan

We all get crazy daily routines. Meetings, project deadlines,  kids’ extracurricular  activities, ….. when we are on the go, we tend to grab whatever we have in the kitchen, or just drive thru for fast food as hunger relief. The result?  We eat more and get less nutrition.  That is where weekly healthy meal plan comes in to  help out. Take 15 or 20 minutes every week, sit down with your partner and kids, discuss the next week grocery list and  meal  plan, including everyone’s favorite healthy meal, making best use of dinner leftover, prioritizing on fresh fruits and vegetables, be healthy and creative.  Therefore, you go shopping with fully loaded ideas and list. The whole family will be saved for the next 7 days.

The following  is my healthy meal plan for this week, just for your reference:

Monday: (breakfast) Dorset cereal with low-fat milk

(lunch)broccoli cheesy macaroni,  1 kiwi

(dinner)Chicken breast stir fry, brown rice

Tuesday: (Breakfast)steel-cut oatmeal with flaxseeds, diced fruits and walnuts

(lunch) left over from last night dinner, a fresh salad

(dinner)soba noodle with seaweed, slice cumcuber, BBQ shrimps

Wednesday (breakfast) whole grain egg & cheese tortilla, almond milk, apple

(lunch) whole grain sandwich with BBQ shrimps

(dinner) baked chicken dinner

Thursday (breakfast) broccoli egg pancake

(lunch) chicken sandwich , veggie and fruit salad

(dinner) beef hamburger helper with assorted veggies

Friday (breakfast) low-fat yoghurt with granola, fruits, nuts

(lunch)tortilla with last night beef hamburger

(dinner) salmon berry quinoa medley

Saturday (breakfast) boiled egg,  whole grain blueberry muffin, soy milk

(lunch)tofu stir fry with cabbage and pine nuts, brown rice

(dinner) spaghetti and meat ball

Sunday (breakfast) French toast with strawberry ,  pure maple syrup

(lunch)  salad with beans, veggies and left-over meat ball

(dinner)brown rice, steamed white fish and veggies stir fry

healthy meal plan

3rd step:  Stick to the meal plan but always buy a bit more to allow for unexpected

It goes without saying that unexpected things happen in household,  uninvited guests, kid’s  whim,  sudden craving for certain foods….. And we need to prepare for that.  Buy extra to cope with those situations. sometimes, healthy meal plan expands to a nighttime pizza , or afternoon chocolate ice cream. its’s no problem spoiling our family once in a while, those moments always sparkle and it reminds us of home as a place where happy and  comfortable life takes place:)

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Nutrition

How To Plan The Meal/Snack On The Go

One of the biggest struggles that most people face today is a hectic schedule.

 

We’re so busy that it makes eating healthy a real challenge. Quick and convenient foods end up taking the place of healthy, nourishing food when we’re on the go, go, go all the time.  These less-than-ideal food choices put us on the hamster wheel of experiencing low energy, weight gain, and potential health problems.

 

What if I told you it didn’t have to be this way? You don’t have to be a slave to your schedule and resort to fast food or processed foods on a regular basis.

 

It’s possible to eat healthy foods, even with a jam-packed schedule. It just requires a little bit of pre-planning to ensure success. You’ll feel better, have more energy, and your waistline will thank you too.

 

When you start fueling your body with healthier choices, you’ll probably also find that you don’t have that 3 PM slump or need that afternoon caffeine boost. (These are a couple of added benefits many of my clients experience, and they’re always pleasantly surprised).

 

I’ve included a list of healthy snack ideas to get you started, so keep reading.

 

Eating Healthy When You’re Not Home

There are plenty of circumstances that will take you away from home, and make it more challenging to eat healthy food. Take the time to plan ahead and you can relax knowing that you won’t be derailing your healthy living efforts by consuming empty calories that only make you hungry again a short time later.

Daily Errands and/or Kid’s Activities

Most of us spend several hours in our vehicles every week running errands, stuck in traffic or shuttling kids back and forth between activities. If we don’t plan ahead, it is easy to fall into the trap of swinging through the closest drive through when you (or your family) are hungry.

 

Don’t wait until the point that you’re starving to make food choices, as this will almost always lead to bad decisions. Instead, plan ahead, so you don’t have to rely on your willpower alone to keep you on track. Pack easy to carry healthy snacks, and keep them in either your purse or your vehicle. This way you always have healthy choices right at your fingertips.

Road Trips

Just because you’re on vacation, doesn’t mean you should take a total hiatus from your health goals. You can still live a healthy lifestyle on road trips by packing healthy foods to eat in the car. You can pack a cooler to keep handy so you have easy access to snacks while on the road. If you’re planning on stopping at rest areas along the way, pack a nutritious picnic lunch to eat before you head back out on the next leg of your trip.

Airports

Even though you can’t pack liquids in your carry-on bag, there are still plenty of options for what you can bring. You can pack wrapped whole food snack bars, nuts, seeds or even pieces of fruit in your personal items bag. With a little creative planning, you can keep your nutrition on track, and save yourself a bundle of money you would have otherwise spent on pricey (and often unhealthy) airport food and snacks.

 

Foods That Are Easy to Pack

The following items are all easy to prepare, and convenient to take on the go. Feel free to experiment, and find out which snacks best fit your preference and lifestyle. Mix and match options to see what works for you.  Be sure to keep any perishable foods in a cooler or use an ice pack.

 

  • Baby carrots and cucumber slices with hummus
  • Sliced or whole apples with nut butter or sun butter
  • Clementine or mandarin oranges
  • Grapes
  • Sliced or whole pears
  • Smoothie (if you plan to drink it within 30 mins or so)
  • Nuts and raisins (you can make your own trail mix)
  • Pumpkin seeds (pepitas) and/or sunflower seeds
  • Whole Food Snack Bars (such as Larabar)
  • Sandwiches or wraps
  • String cheese or cheese cubes
  • High quality beef jerky
  • Cut-up rotisserie chicken (keep cool with an ice pack)
  • Hard boiled eggs

Make the Most of Technology

Almost everyone has a smartphone with them at any given time. You can use this readily available technology to your advantage. Keep your food choices healthy when you’re on the go by utilizing apps that make healthy living easier.

 

“Healthy Out” is a handy app to keep your nutrition on track when eating out. You can search by tags like meals under 500 calories, paleo, heart healthy, and more. Download the app for iOS or Android to find restaurant meals that fit your needs.

 

If anyone in your family is gluten intolerant, it may be a challenge to find restaurants that serve gluten-free meals. You can use the app called “Find Me Gluten Free” to help find restaurants with gluten free offerings in your vicinity.

 

Make Midweek Meals Easy

Just because you have had a busy day doesn’t mean you have to resort to fast food or processed foods for dinner. With a little forethought, you can make sure your family has healthy meals ready to go when you walk in the door.

 

With the advent of Pinterest, you now have thousands of healthy crockpot meal ideas available for free. Do a quick search and see what recipes may interest you and your family. If you prep everything the night before, or even earlier in the morning, you can come home to a delicious home-cooked meal that is ready to serve.

 

Other helpful website for crockpot recipe ideas is Allrecipes.com and Myrecipes.com

 

TIME SAVER TIP:  Batch cook and plan for leftovers. When you do have time to cook, simply double the recipe and set the extras aside to use later in the week on a particularly busy day. It takes very little extra effort to double the recipe, and you will reap the benefits of time savings later in the week.

 

Make Healthy Eating Strategies Work for You

Even with a busy schedule, you can still make sure that you are eating healthy, nutritious meals. By putting in a little bit planning, you can ensure that you and your family enjoy healthy foods that support your lifestyle and your goals.

In my blog, for the next 4 weeks, I will also share my weekly meal plan. Opt in and grab my healthy meal ideas!

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Anti-Aging, Nutrition

Unlock The Secret Of Staying Young and Healthy-Antioxidants

antioxidants

 

Nature prepares human a crucial way to stay young and health. Antioxidants ,provided by nature, are the ultimate guard and defense for our youthful look and optimal health.  Antioxidants entered the public view in the 1990s, when researchers began to understand how free radical damage, caused by oxygen-based reactions, contributed to chronic diseases from aging . This important micro-nutrients thus been recognized as key to help our body resist aging, fight free radicals, combat disease, and remain young.

what is antioxidants?

antioxidants

Antioxidants is a molecule that inhibits the oxidation of other molecules. oxidation produce free radicals, which damage cells, cause long term inflammation, eventually lead to chronic diseases.

Benefits of antioxidants

Adequate supply of antioxidants can quench the production of free radicals in our body. By keeping down the free radicals, various health benefits can be reaped:

strengthen immunity system

provide immense skin health benefits

prevent chronic and degenerative diseasese including cancer, heart disease, Alzheimer’s Disease.

Delay onset of age-related eye diseases

Defy premature aging

Support health bones

Improve cognitive function

Boost cancer-fighting ability

Extend life span

….

and more

Antioxidants come in different forms. From vitamin C, vitamin E, and beta-carotene, as well as minerals like manganese and selenium to other carotenoids and flavonoids and polyphenols. Each plays a different role in maintain cellular health.

some antioxidants can be produced by human body, some can not. That is why taking antioxdiants-rich food or supplements are so important.

For those that cant be made by our body, they include resveratrol , vitamin C, vitamin E ,  carotenoids  and astaxathin.  the best source of those antioxidants are primarily foods.  if you consume a balanced diet based on unprocessed foods, odds are you get enough supply of these precious micro-nutrients.

What to eat for rich supply of antioxidants

antioxidants

For most healthy adults, the antioxidants contained in a healthy diet rich in fruits and vegetables would be enough to combat most of the free radical damage. Yes, fresh fruits and vegetable always comes first.

The other foods you can eat for their antioxidants properties are : nuts, herbs, spices, green tea, beans .

Antioxidants supplements are a good source for those who don’t consume enough fresh produce in their diet.  Plus, with our fast pace in modern life, ready-made food and fast food are more than normal , sometimes even healthy-eating people don’t get to eat fresh fruits and vegetable, supplements would be a better substitute.

 

 

 

 

 

 

 

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Nutrition, Weight Loss

10 Delicious low Carb Toast Toppings

low carb

Weight loss doesn’t mean you should starve or  suffer. if you are not used to healthy eating, weight loss can be a challenge, but with good plan and original food preparation ideas, low carb  food can turn out to be so appetizing and satiable. The following 10 toasts are what I prepare in daily life, it’s healthy, delicious, gives enough nutrition and energy. Read on !

Toast is basic and fundamental in western meal. toppings on it make it versatile and classical. I usually top anything colorful and nutritious on the toast.  No.1  principle in healthy eating is to eat seasonal and eat colorful. So load your toast up with the following recipes, for better fiber and low carb intake, we opt for whole grain bread here:

Peanut butter and banana

low carb

peanut butter is rich in plant protein, banana is good source of potassium and fiber. combined with whole grain bread, perfect for morning grabs on the go!

Avocado and yoghurt

spread yogurt on the toast, lay avocado on the top. yogurts contain protein, Omega-3 fatty acids are what avocado contributes, healthy fats gives you feeling of fullness  and sustaining energy.

Smoked salmon and cottage cheese

Salmon also contains omega-3 fatty acids, a brain booster food! cottage cheese is low in fat and high in protein. for more flavor, shake some pepper or a few  drops of pure maple syrup on it!

Spinach and slice roast beef

Use the roast beef leftover from night before, slice it thin, stir fry with spinach, sprinkle with garlic or garlic powder.  it gives you extra dose of vitamin and iron except for good animal protein

poached egg with fried tomato slice

cut a thick slice ripe tomato and fry it with coconut oil, lay poached egg over it and top off with ricotta cheese. low carb, high protein, healthy fats, you get all within one go.

Hummus

low carb

Hummus is always my favorite, tasty, high in protein and fiber, ideal for low-carb and craving fighting. with its low GI value, it is good to stabilize blood sugar.

Almond butter and strawberry

Almond butter is healthy protein alternative to peanut butter. strawberry provides lots of fiber and vitamin C (the antioxidant compounds).

Cucumber and cottage cheese

Tasty and nice color combination, this low carb toast also supplys vitamin and protein. if you feel like, you can also put grilled chicken breast piece in between for more protein

peach and plain yogurt

choose ripe and soft peach, plain yogurt helps maintain healthy gut. sprinkle a few pistachios on it, just to make it look nice and get the extra antioxidants

Cut up meat ball and salsa

low carb

spread salsa on the toast, put halved meat balls on it, top off with mozzarella cheese. taste even better if you microwave it for 15 seconds.

 

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Nutrition

6 Simple Healthy-Eating Tips to Feed a Picky Child

Healthy eating

As a mom of 5 year old, I definitely know the challenge of raising a healthy eating child. it’s a day to day job, and meal to meal commitment.   I have always been a healthy eater, fortunately, under my influence , my daughter is also a versatile eater. That’s the step 1: to raise a healthy-eating kid, be a healthy-eating mom!  

There are 6 tips you can get to feed a picky child if that is the case in your family, I am going to  share my experiences here with all moms:) Please feel free to leave a comment or drop me an email to share yours!

healthy eating

Wary of nutrition needs

The needs for nutrition are slightly different based on their age. before we plan out kid’s meal, first thing is to find out what they need.  for example, at the age of one and two, our kids needs whole milk to develop their immunity system. at 3 to 5, partially skim milk will suffice to meet calcium intake requirement.  after 5, skim milk would be a great option. Also, we should wait till 1 to feed them , cause egg white might lead to allergy.

Portion and calorie matter-Cornerstone of healthy eating

For our kids , healthy eating comes in small portions , with calorie-dense foods, as they need more energy for growth but have small stomach. Nuts, seeds, eggs, salmons, avocado are better options as they offer healthy fats. snacks should also be made out of those healthy ingredients , rather than salty chips, sugary cakes and cookies.

Fruits and vegetables at hand

Packed with wonderful vitamins and minerals, fruits and vegetable should be at finger’s reach for kids.  keep them at the most reachable place, toss them in the salad, smoothie,  make them delicious stir fry. there are 1000 ways of getting kids falling in love with them, find them out!

Colorful and fun—key to healthy eating

Healthy-eating is  a happy thing, make it colorful and fun. for example: add broccoli hair, cucumber eyes, smiley tomato mouth to the simple macaroni.  this way, they get extra micro-nutrients!  Make rainbow plate: purple cabbage green pea salad, whole grain bread with coconut oil and strawberry jam spread, grapes and orange as a side dessert.  Set it your mission to make colorful meal, the more colors, the bigger appetite.

healthy eating

Water is the best drink

Plain pure water is the best drink for kids, it keep them hydrate and full of energy all day.  but sometimes it’s hard to get them drink especially when they are used to sugary drinks. Don’t give up, put different herbs or fruits in the water, they will love the color and the taste. my latest whim was to put mint and raspberry in my daughter’s water, she loved  it,  bottomed it up and ate all the raspberries at the end!

healthy eating

Healthy eating is long way to go, it takes mom’s awareness and commitment to cook healthy food on the daily basis. But with our kid’s health and future at stake, nothing is not worth trying.  I will  share more tips in terms of healthy cooking in the upcoming blogs, keep watching out!

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