learned that when you snack or treat on something, there are also healthier alternatives. Weâll talk about some of this later in this chapter.
The Big Picture
Think Natural
Good nutrition means choosing foods that are natural, such as fresh fruits, vegetables, nuts, and lean meats. Natural means that the food is as close to its original state as possible and has not been or is only minimally processed. Your body functions best when it is nourished by natural foods.
Did you know that our bodies are efficient at healing themselves with the right foods? Youâll notice the more natural you eat, the less you are sick. Americans are among the sickest people in the world. I believe it comes back to our diet. Too many people in our country eat at fast-food restaurants too often. All that preservative-filled junk is what is sending us to an early grave. Itâs this simple: Stop eating fast food. Drive past the drive-thru.
Below is a list of basic foods that has helped Amy and me keep the weight off. We feed our children from the basic sources of food below (the breakdown of protein, carbohydrates, and fat will be explained later in this chapter). This preliminary list will also give you an idea of what we mean by eating natural. A more comprehensive shopping list will be discussed in chapter 7 and listed in appendix A.
Protein Source
⢠eat only lean cuts of meat: chicken, turkey, fish, beef (sirloin or round cuts), lamb
⢠turkey (sausage, ground, whole)
⢠eggs
⢠vegetarian choices include firm tofu, tempeh, cooked lentils, kidney beans, lima beans, black beans, chickpeas
Carb Sources
⢠oatmeal (not instant)
⢠fruit
⢠vegetables, vegetables, vegetables
⢠brown rice
⢠whole grains
Fat Sources
⢠olive oil (the best to use for cooking; use cold-pressed, extra virgin olive oil)
⢠safflower oil
⢠coconut oil (great for high-heat cooking)
⢠almond oil
⢠avocado
How Much Should We Eat?
There is so much different information about how much and what kids need to eat at a particular age. According to the U.S. Department of Agricultureâs new Food Pyramid, the five main food groups that your childâs meals and snacks should come from are:
⢠Grainsâany food made from wheat, rice, oats, cornmeal, barley, or another cereal grain. Eat whole grains such as whole-wheat bread, brown rice, and oatmeal.
⢠Vegetablesâany vegetable or 100-percent vegetable juice.
⢠Fruitsâany fruit or 100-percent fruit juice.
⢠Milkâall fluid milk products and many foods made from milk, such as cheese and butter.
⢠Meat and Beansâall foods made from meat, poultry, fish, dry beans or peas, eggs, nuts, and seeds are considered part of this group.
The chart on the following two pages specifies the amounts your child will need at different ages to maintain a healthy diet. Keep in mind this recommendation is based on children who get less than 30 minutes per day of moderate physical activity, beyond normal daily activities. Kids who are more physically active may be able to eat more.
(To get a better grasp on how much you need to eat as an adult, refer to our first book, The 90-Day Fitness Challenge, for more information.)
Â
GRAINS
Â
Daily Recommendation
Daily Minimum Amount of Whole Grains
Children 2â3 years old
3-ounce equivalents
1½-ounce equivalents
Children 4â8 years old
4â5-ounce equivalents
2â2½-ounce equivalents
Girls 9â13 years old
5-ounce equivalents
3-ounce equivalents
Girls 14â18 years old
6-ounce equivalents
3-ounce equivalents
Boys 9â13 years old
6-ounce equivalents
3-ounce equivalents
Boys 14â18 years old
7-ounce equivalents
3½-ounce equivalents
Â
VEGETABLES
Daily Recommendation
Children 2â3 years old
1 cup
Â
Children 4â8 years old
1½ cups
Â
Girls 9â13 years old
2 cups
Â
Girls 14â18 years old
2½
The Big Picture
Think Natural
Good nutrition means choosing foods that are natural, such as fresh fruits, vegetables, nuts, and lean meats. Natural means that the food is as close to its original state as possible and has not been or is only minimally processed. Your body functions best when it is nourished by natural foods.
Did you know that our bodies are efficient at healing themselves with the right foods? Youâll notice the more natural you eat, the less you are sick. Americans are among the sickest people in the world. I believe it comes back to our diet. Too many people in our country eat at fast-food restaurants too often. All that preservative-filled junk is what is sending us to an early grave. Itâs this simple: Stop eating fast food. Drive past the drive-thru.
Below is a list of basic foods that has helped Amy and me keep the weight off. We feed our children from the basic sources of food below (the breakdown of protein, carbohydrates, and fat will be explained later in this chapter). This preliminary list will also give you an idea of what we mean by eating natural. A more comprehensive shopping list will be discussed in chapter 7 and listed in appendix A.
Protein Source
⢠eat only lean cuts of meat: chicken, turkey, fish, beef (sirloin or round cuts), lamb
⢠turkey (sausage, ground, whole)
⢠eggs
⢠vegetarian choices include firm tofu, tempeh, cooked lentils, kidney beans, lima beans, black beans, chickpeas
Carb Sources
⢠oatmeal (not instant)
⢠fruit
⢠vegetables, vegetables, vegetables
⢠brown rice
⢠whole grains
Fat Sources
⢠olive oil (the best to use for cooking; use cold-pressed, extra virgin olive oil)
⢠safflower oil
⢠coconut oil (great for high-heat cooking)
⢠almond oil
⢠avocado
How Much Should We Eat?
There is so much different information about how much and what kids need to eat at a particular age. According to the U.S. Department of Agricultureâs new Food Pyramid, the five main food groups that your childâs meals and snacks should come from are:
⢠Grainsâany food made from wheat, rice, oats, cornmeal, barley, or another cereal grain. Eat whole grains such as whole-wheat bread, brown rice, and oatmeal.
⢠Vegetablesâany vegetable or 100-percent vegetable juice.
⢠Fruitsâany fruit or 100-percent fruit juice.
⢠Milkâall fluid milk products and many foods made from milk, such as cheese and butter.
⢠Meat and Beansâall foods made from meat, poultry, fish, dry beans or peas, eggs, nuts, and seeds are considered part of this group.
The chart on the following two pages specifies the amounts your child will need at different ages to maintain a healthy diet. Keep in mind this recommendation is based on children who get less than 30 minutes per day of moderate physical activity, beyond normal daily activities. Kids who are more physically active may be able to eat more.
(To get a better grasp on how much you need to eat as an adult, refer to our first book, The 90-Day Fitness Challenge, for more information.)
Â
GRAINS
Â
Daily Recommendation
Daily Minimum Amount of Whole Grains
Children 2â3 years old
3-ounce equivalents
1½-ounce equivalents
Children 4â8 years old
4â5-ounce equivalents
2â2½-ounce equivalents
Girls 9â13 years old
5-ounce equivalents
3-ounce equivalents
Girls 14â18 years old
6-ounce equivalents
3-ounce equivalents
Boys 9â13 years old
6-ounce equivalents
3-ounce equivalents
Boys 14â18 years old
7-ounce equivalents
3½-ounce equivalents
Â
VEGETABLES
Daily Recommendation
Children 2â3 years old
1 cup
Â
Children 4â8 years old
1½ cups
Â
Girls 9â13 years old
2 cups
Â
Girls 14â18 years old
2½
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