Nutritional Tips Kids Teens


Smart Nutrition Tips for Children

Kids & Their Health Issues

Nutrition Tips for Teens

Childhood obesity feeds disease spike

How to get Lean with Protein

Natural Digest Report


Top 5 Smart Nutrition Tips for Children

Your child's body is growing so rapidly, proper nutrition is extremely important for healthy growth. This is true both mentally and physically, and emotionally as well. Use the following top 5 smart nutrition tips for children as a way to ensure that your child has the best chance at a healthy and happy childhood and develops beneficial habits that lead to being a fit and healthy adult.

#1 – Stay Hydrated, on a Consistent Schedule

Drinking water regularly is just as important as drinking enough every day. Children have unique fluid needs. Since their bodies are growing so rapidly, it is best for them to sip water throughout the day, rather than trying to reach their daily water intake in just a few drinking sessions. Teach your children at a very young age to keep a water bottle handy, sipping and refilling all day long.

#2 – Promote Quick Muscle Recovery

Adults should eat some protein and carbohydrates within the first 60 minutes after exercising. Children have internal systems which are quicker at healing and repairing than adults. This is why you should make sure your kids enjoy a high protein snack or small meal in the first 30 minutes after they have played sports, exercised or played outside.

#3 – Practice What You Preach

This is more a tip for you than your child. Do you really expect your kids to enjoy a healthy diet if you don't? To get your child eating more fruits, vegetables and whole foods, and less processed food items, you are going to have to do the same. Children look up to their parents, and by eating right you impact your own health in a positive manner while helping your child enjoy the benefits of good nutrition.

#4 – Do Not Forget the Fat!

In an effort to keep your child healthy, don't forget that his body needs lots of "good fats" to function properly. Avoid trans fats and saturated fats, which means steering clear of pastries, doughnuts, French fries, processed foods and pizzas. Focus on getting healthy amounts of extra virgin olive oil, cold water fish like mackerel and salmon, grape seed oil, nuts and seeds into your child's diet. Healthy fats are good for your kid, and those foods provide them.

#5 – Feed Your Kids Sweets… Seriously

We just mentioned cutting back on pastries and processed foods, and now we are recommending that you give your kids sweets. What gives? The rationale here is simple. Nutritionists, doctors and other health professionals like dietician Sarah Krieger know how important it is for you to allow your child small amounts of sweets on a regular basis.

This reinforces the idea that sweets should not make up a significant part of your child's diet.

As he grows older, your child will develop a smart and healthy relationship with sweet foods and treats.

This may not be the case if you totally deny access

to what children naturally have a taste for. 


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Top 7 Nutrition Tips for Teens

Teenagers go through so many changes, physically and mentally. Your body is changing drastically, and your emotions and feelings seem to spike and fall without a moment's notice. That is why it is so important to eat right, giving your mind and body the proper nutrients it needs to grow strong and healthy. Practice the following top 7 nutrition tips for teens, and you will find your important teen years full of health and happiness.

1 - Eat Fibre and Protein at Breakfast

High-fibre foods make you feel fuller longer and help regulate a healthy digestive system. This can keep your body at a healthy weight, and when combined with protein at breakfast every day, provides plenty of daily energy. Studies show that teenagers that eat protein every morning tend to have fewer problems with overweight and obesity. So not only do you have plenty of energy all day long, but you avoid packing on extra fat, and what teenager wants that?

2 - Sleep… A Lot

You have probably heard you need to sleep 8 hours a night to stay healthy. The truth is, your teen body is growing so rapidly that it needs from 8 to 10 hours of rest each and every night. Poor sleep patterns can lead to a host of illnesses and ailments, both physical and mental.

3 - Eat Lots of (Yuck) Fruits and Vegetables

Sure, you may not love all vegetables and fruits. But there are no doubt some that you enjoy eating. When your body grows properly, enjoying good nutrition, you look and feel great, always have plenty of energy, and cut down on the amount of time that you are sick and feeling poorly.  

You also give your adult self a better chance at a long, healthy life. Eat lots of vegetables and fruits, whole grains and whole foods, and avoid processed foods as much as possible.

4 - Unplug And Get Moving

You knew this was coming. Proper nutrition is important for energy, healthy weight maintenance and keeping your bodily functions operating properly. That means you need to unplug from all of your electronics from time to time. Put down the MP3 player and smartphone, park your tablet and un-park your rear end. Get up, get outside, socialize with your friends, enjoying some physical activity, and you may find that your electronic addiction is not really that important after all. 

5 - Get Out in the Sunshine

Today's processed food diet is one that many teens unfortunately enjoy. That means you could be lacking in a lot of essential nutrients and minerals, like vitamin D. When you do not get enough vitamin D as a teenager, you run the risk of contracting cancer, many different heart diseases, multiple sclerosis and other ailments as an adult. Exposure to natural sunshine for just 10 to 15 minutes provides all of the vitamin D your young body needs to help you stay strong and healthy.

6 - Take a Walk in a Grassy Park

When you kick off your shoes and walk barefoot in a grassy field, park or meadow, a smile almost instantly appears on your face. Why is that? It is because as your feet stir up the natural elements that make up and surround green grass, you benefit from natural electrons which are conducted to your body.  

Some studies have shown that just 15 to 30 minutes spent walking barefoot on grass can help lower elevated blood pressure levels, improve your eyesight and help relieve stress that so frequently accompanies your turbulent teen years. 

7 - Eat, Don't Avoid Meals

Your teen years are full of peer pressure. Add the fact that all the advertisements you see and hear expect you to be skinny and trim, and you may start missing meals intentionally in an attempt to keep your weight down. But that actually puts your body in starvation mode.  

It begins to store fat, which is just the opposite of what you intend. Eat 5 or 6 times a day, spreading your daily caloric intake across all of those meals. Enjoy 3 main meals and 2 or 3 snacks. Each time that you chew and swallow, your metabolism rate actually increases, giving you a better chance of maintaining a healthy body weight and burning fat.


Childhood Obesity Feeds Disease Spike

By Clare Masters

From: The Daily Telegraph

NEW South Wales (Aust) is facing a health crisis, with new figures showing a 300 per cent increase in diabetics, with the rapid rise being driven by obese children and teenagers.

Children as young as eight are weighing in around 70kg while doctors are seeing 15-year-old boys with organ damage of someone three times their age.

Health experts are now calling on the Government to address the escalating problem and introduce GP accreditation in diabetes care, lifestyle education and programs in schools and ethical food advertising.

"Our kids are getting to middle-aged, chronic diseases in their teen years," University of Sydney School of Public Health obesity expert Dr Michael Booth said.

Figures were released at a diabetes summit showing the number of type 2 diabetics has doubled in five years, numbers of children with type 2 diabetes was increasing at between five and 10 per cent a year and juvenile type 1 diabetes is rising by three per cent a year.

Diabetes is a chronic disease, which limits lifespan; type 1 is an auto-immune disease which requires insulin injections while type 2 is where the body is resistant to insulin and is usually caused by lifestyle.

Mother of four-year-old type 1 diabetic Matt, Sandra Antulov said funding is urgently needed to address inevitable health complications from a generation of diabetics.

"Without funding and without a cure the only reality is a very tight daily [regimen] of insulin doses and blood sugar management," she said.

The obesity epidemic was blamed as the major cause of the rise in type 2 diabetes and experts are presenting an action plan to health and education ministers this week.

Some key recommendations included mandatory lifestyle education and programs for schools, ethical food advertising and GP accreditation in diabetes care.

Dr Booth said guidelines needed to be introduced in the advertising of junk food, with the numbers of overweight children increasing at breakneck speed.

He warned one in five teens was facing serious health complications and shorter lifespan.

Diabetes Australia-NSW president Neville Howard said: "At least half of the children with type 2 have problems such as hypertension, high cholesterol, suspicion of renal failure - and we're seeing that in 15-year-olds."

Health Minister John Hatzistergos said many of the recommendations were already in place.

"But given that diabetes is such a fast growing health problem I have asked they continue talks with us so we can continue to address the issue," he said.


How to get Lean with Protein'

Follow a higher protein, moderate carbohydrate, low fat diet that includes a variety of foods such as fresh fruit, vegetables, lean red meat, chicken, fish, low fat dairy foods and whole grains. 


Do at least 30 minutes of exercise daily consist­ing of:

At least 30-minute brisk walking three to five times a week; and

30-minute resistance training sessions at least twice a week


Choose high quality protein foods such as:

Fish, lean meat, skinless chicken or eggs (aim for 100g at lunch  

& 200g at dinner); and

Low fat milk and dairy foods (aim for 2-3 servings per day).


Tips on how to fit more exercise

                                    into your daily routine:

Park your car further away from the entrances to shops, school or work and walk the rest

Use the stairs, not lifts or escalators

Go for a walk at lunch-time;

Vacuum the floor or scrub the bath – housework is a great way to use up energy;

You don't need to go to the gym to do your resis­tance training sessions – tins of food make great im­promptu weights; and

Also try push-ups, pull-ups, sit-ups and squats in front of the TV.


Tips for increasing your protein intake:

 Make your coffee a latte – the low-fat milk will give you a high-quality protein boost;

Fill a wholegrain pita with scrambled eggs for a portable protein breakfast; 

Add tinned tuna to your salad at lunch;

Hard boil an egg for a higher protein breakfast; and

Have a roast chicken (100g) salad with whole-grain bread for lunch.

Gatton Star


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The Team and I wish that this has been of some help for you in your search for healthier and fitter you and/or your family! 

Three steps you might follow:

First: To continue your search we recommend that you carry on to our next page concerning “Vitamins Nutrition Minerals Series about Nutritional Tips Ladies Gentsat >>


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The Team and I thank you for checking out this and wish you a long and healthier life.

Lawrence S Mills