People have been asking me what they should be feeding their kids who have ADHD. One of the major things you want to try to achieve is a balanced diet.
What I mean by this is, regular meals and healthy snacks, sufficient protein, calcium and iron, and as natural as possible. So, I have put together three healthy alternatives for picky eaters to help make transitions easier.
Three Healthy Alternatives for Picky Eaters
Most kids love macaroni and cheese, chicken nuggets, and don't like vegetables much. This “problem” is exacerbated when the child will only eat macaroni and cheese and chicken nuggets and won't eat vegetables. OR when all they are eating is boxed macaroni and cheese and frozen processed chicken nuggets.
This is often the case for children with autism, ADHD, and sensory processing difficulties. As a result, I have looked for and found three healthy alternatives for picky kids, that hopefully won't be too time consuming or difficult to make. Especially because you can double the recipes and serve as leftovers and/or freeze for a later time.
It's kind of a “Instead of this, Eat that,” scenario.
Healthy Alternatives for Picky Eaters Number 1
Hiding vegetables in sauce by pureeing the sauce and vegetables together.
I discovered a recipe “Hidden Veggie Mac and Cheese” a couple of months ago through Pinterest. We finally made the recipe (I had previously posted the recipe from the website–THIS IS AN UPDATE).
I decided after thinking about it for a few months that this recipe would probably not be successful because of the cauliflower and butternut squash. Our son hates cauliflower, and the texture of squash is just too much for him.
I evaluated the nutrition facts on MyFitnessPal.com last night, after my husband made the macaroni and cheese and my son loved it.
The vitamin A in each serving is increased from about 7% to over 40% from our original homemade macaroni and cheese. This with only 1/2 cup of carrots. I would've liked to add more to the recipe but didn't want to overdo it because my son is so picky.
My son likes macaroni and cheese in all forms, except I have had a tough time recently getting him to accept whole wheat pasta with his cheese. My solution to this problem is to use lentil pasta. This is perfect for those of you who are gluten-free or who are trying to reduce the amount of wheat in your diet.
Lentil pasta is super high in protein, and an excellent source of iron, folate, magnesium, and fiber.
When I cook lentil pasta, I usually cook it a little longer than the package directions say. This is because it doesn't taste as good al dente, and my son complains unless it's just right–past al dente state.
Personally, I think we all could benefit from eating a wider variety of grains and legumes. In fact, I've recently been scratching my head wondering when did we start eating only wheat pasta and bread?
He likes this better than the original mac and cheese recipe
Healthy Alternatives for Picky Eaters Number 2
Making Cream of Fresh Vegetable Soups.
This is one I've been using successfully for years.
Broccoli, carrots, potatoes, and mushrooms all make excellent pureed cream soups. And there are others as well. However, my son likes the broccoli soup the best, especially if I add cheese. (Can anyone say, “Cheese Sauce?”)
Processed chicken nuggets…Not only are they expensive, but most of them are filled with artificial stuff and preservatives galore. Plus, they are high in sodium. So, making homemade chicken nuggets (or tenders if you prefer), is a fantastic way to ensure you child is getting enough protein in their diet. The recipe below can be doubled or tripled, or even cut in half, and the rest can be frozen for future use.
Homemade Chicken Nuggets
Ingredients
2 pounds chicken breast meat (tenders, fillets) cut into 1-inch pieces/squares
I have always wondered about St. Valentine and who he was. I've heard some good things and some bad things. So, this year I decided to find out more about this mysterious person that is the inspiration for our February 14 celebration of Valentine's Day. Below are 10 surprising facts about St. Valentine.
Who was St. Valentine?
Well, that depends on who you ask, apparently. For example, according to History.com, there are about a dozen St. Valentines, one of which was a woman (Valentina). One of the main reasons there are so many St. Valentines is probably because the term “Valentinus” comes from the Latin for “worthy, strong and powerful.”
According to Wikipedia, we celebrate two different Saints' Lives on February 14. However, they are probably the same man.
St. Valentine was a widely recognized 3rd-century Roman saint from the High Middle Ages, and his Saints' Day is associated with a tradition of courtly love.
Saint Valentine was also a clergyman and he was probably either a priest or a bishop.
Some history sources state that St. Valentine lived in the Roman Empire and ministered to persecuted Christians. He was martyred and buried at a Christian cemetery on the Via Flaminia, which was close to the Ponte Milvio to the north of Rome.
The reason we celebrate on February 14 is because he was martyred on this day. St. Valentines Day is also known as “The Feast of Saint Valentine,” and has been celebrated since 496 AD.
Below are a few of the “Valentines” that can be celebrated throughout the year:
According to history.com, the saint we celebrate on February 14th is known officially as “St. Valentine of Rome.” This Valentine is rumored to have been martyred by beheading by Pope Claudius II on 2/14/269 or 270 for marrying Christian couples.
The Most “Beatified” of the St. Valentines was St. Valentine Berrio-Ochoa. Ochoa was a Spaniard of the Dominican order who lived and died in Vietnam in 1861. He died by beheading and was canonized by Pope John Paul II in 1988.
St. Valentine of Viterbo is celebrated on November 3. Catholic sources state he was martyred in 304 by Emperor Diocletian under the influence of Galerius.
St. Valentine of Raetia can be celebrated on January 7. According to Catholic sources, Raetia was a bishop Christened “Valentine” in the 5th Century, who lived in the city of Raetia, Italy.
Diabetes Type 2 is the more common type, and it was formerly known as Adult-Onset Diabetes since it was mostly diagnosed in the adult age group. However, with recent advances in medicine, it is now known that the disease is not limited to adults as it affects children and teenagers alike.
According to the American Diabetes Association, 34.2 million Americans or 10.5% of the population have diabetes, with nearly 6,000 youths newly diagnosed with Type 2 Diabetes annually as of 2020.
This is a very alarming statistic since it is known that Diabetes kills more Americans every year than AIDS and breast cancer combined.
Diabetes in childhood is a growing concern in America and parents should help manage and prevent their children from having diabetes by making healthy lifestyle changes early in childhood.
Here are three recommendations on how to prevent and manage childhood Type 2 Diabetes.
1. Weight Management
According to the American Diabetes Association, 89% of adults with diagnosed Diabetes are overweight or obese. Obesity is a known major risk factor for developing Type 2 Diabetes. Teaching children how to eat a balanced diet with low glycemic index foods at an early age will help reduce the risk for developing Type 2 Diabetes.
A balanced diet will supply their body with the proper nutrition and low-glycemic index foods can prevent their blood glucose from rising too high. Low-glycemic index foods are still possible to find even on a budget. Our article on ‘Healthy Eating on a Budget’ talks about healthy meal planning for kids on a budget, which is definitely worth a read.
Here are examples of low-glycemic index foods that children could enjoy:
Portion control simply means controlling how much food is eaten in one sitting. Increased portion sizes are linked to weight gain and overeating. Parents can prepare their children’s plates with the proper proportion of different food groups. The USDA through Myplate.gov has simple guidelines online that can serve as a reference for parents interested in serving healthy proportionate meals at home, even on a budget.
By practicing portion control at an early age, this develops into a habit that children carry to adulthood, hence, lessening the risk of overindulging in carbohydrates that could lead to diabetes.
Exercise Regularly
Exercise is good for our health and is a fantastic way to prevent and manage Type 2 Diabetes.
The 2018 study by Physical Activity Guidelines for Americans advises that children ages 6 to 17 years engage in 60 minutes of physical activity every day, including vigorous-intensity, muscle- and bone-strengthening activities at least three days a week. The guidelines suggest that children ages 3 to 5 years should have at least 180 minutes of physical activity throughout the day.
By engaging in physical activity, the child burns calories and lowers blood glucose levels. Glucose provides the energy needed by the muscles to move, which in effect, lowers the blood glucose levels.
Here are the other benefits of exercise:
Better weight control
Lower blood pressure
Stronger muscles
Stronger bones
Lean body
More energy
Better sleep
Type 2 Diabetes inflicts many children and teenagers.
Parents can help their children manage and prevent this disease by making the right lifestyle changes. For example,
Starting weight management measures.
Controlling the portions of what children eat.
And exercising regularly.
If you think any of your children might be at risk for Type 2 Diabetes, please set an appointment with your pediatrician for proper evaluation and management.
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