Thursday, February 8, 2007

Notes on: The Healthiest Kid in the Neighborhood

Ten Ways to Get Your Family on the Right Nutritional Track by William Sears, M.D., Martha Sears, R.N., James Sears, M.D., and Robert Sears, M.D. -- Part of the Sears Parenting Library

Personal notes:

It isn't often that I actually read a book cover to cover these days, and I suppose I technically didn't read this one like that either, but I did wholeheartedly skim almost every part of every chapter and did indeed read a large majority of the book. It was an excellent summary of all the important things I know about nutrition with plenty that I didn't know already.

Summary points:

Feed your family the right carbs. Partner carbs with protein and fiber.
Limit sweetened beverages.
Limit artifical sweeteners.
Feed your family the right fats, more seafood, grow foods, supersnacks, lots of "phytos," immune-boosting foods.
Raise a grazer.
Begin the day with a brainy breakfast.
Buy organic.
Besure your family gets enough omega 3's
Raise veggie lovers.
Eat at family friendly restaurants.

Ideas important to my family:
1. Use substitutes for refined sugar.
*Sip a hot beverage during the day rather than food if not hungry -- herbal teas, hot lemon water.
*cinnamon, spicy foods curb sugar cravings
*fruit toppings
*xylose (xylitol^tm) or honey in moderation
*NEVER artificial sweeteners

Always partner carbs with protein and fiber

2. Never eat:
MSG, hydrolized vegetable protein, BHT or other preservatives
Beverages sweetened with sugar or corn syrup
candy, candy bars
cold cuts and hot dogs with nitrites
fast foods - french fries, fatty meats
artificial sweeteners
food dyes
hydrogenated oils and shortening, cottenseed oil
jello with artificial flavors and colors
packaged high fat, low fiber baked goods

3. Eat Nuts and seeds
Raw is best
Combine nuts for a greater array of vitamins
Eat nut butter (peanut, almond, tahini, etc.)

4. Dice leafy greens very very small and sprinkle into sauces.
Even 1 Tbsp each day makes a difference over time.

5. Whole grain pasta, brown rice, whole wheat

6. Replace sugar and corn syrup with fruits, juice, honey and xylitol in recipes

7. Eat more hummus, edamame, bean dip, whole grain muffins, wild salmon, trout, herring, tuna, less/no refined sugar, raw nuts and seeds, more greens, low-fat cheese, tumeric, chili peppers, and other strong spices

8. Breakfast is important.
Composition: protein (at least 5 g), fiber (at least 3 g), sugars (less than 6 g), omega 3 fats, minerals such as calcium and iron.
Examples: whole grain waffles, blueberries, peanut butter
oatmeal, blueberries, yogurt
w. grain banana nut bread, yogurt
cantaloupe with lowfat cottage cheese
ww tortilla, scrambled eggs, tomatoes
ww toast, veggie omlet and fruit
ww english muffins, PB, banana, milk
yogurt with strawberries, honey, almonds or flaxseed meal
zucchini pancakes

9. FREE FOOD - "eat as much as you want"
naturally a fill up food - high fiber, protein, etc.
chewy, takes longer to eat
high in water content and or protein
examples: beans and legumes, eggs (for kids), fruit, oatmeal, salmon, tofu, veggies, plain yogurt

10. Lunch ideas:
ww tortilla beans, brown rice, salsa, low-fat cheese
ww tortilla turkey hummus, avacado, cheese
homemade muffins, oatmeal raisin cookies, veggie hummus wrap, quesadilla, pita with dark grees, lettuce rollup w/ tomato, olive oil or cream cheese

11. Organic is important
Focus on organic dairy and poultry (free-range)
DHA chicken eggs,
produce: apples, apricots, blackberries, cantaloupe, cherries, grapes, nectarines, peaches, pears, raspberries, spinach, strawberries
dried fruit

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