Tiny Tummies, Mighty Nutrition – Kids’ Snack Guide
Snack time is a cherished ritual for children, but it’s also an opportunity to shape their relationship with food from an early age. By prioritizing healthy snack options, we can cultivate a love for nutritious ingredients and flavors that will serve them well throughout their lives.
Nutrient-dense treats not only satisfy their cravings but also provide essential vitamins, minerals, and energy to fuel their boundless curiosity and active lifestyles. Moreover, exposing children to healthy foods can help expand their palate and encourage them to develop a diverse and balanced diet, setting the foundation for lifelong health and well-being.(1)
Table of contents:
- The State of Kid’s Nutrition Today
- Essential nutrients for kids include: (5)
- Tips for Encouraging Healthy Eating Habits
The State of Kid’s Nutrition Today
The current state of children’s health in the United States is concerning, with rising rates of obesity, diabetes, and excess consumption of sugars and unhealthy fats. This alarming trend is closely linked to poor dietary habits, including the overconsumption of processed foods high in added sugars and unhealthy fats. (2) Consequently, an increasing number of children are being diagnosed with type 2 diabetes, a condition that was once considered an adult-onset disease.
These nutrition-related issues not only impact children’s physical health but also their mental well-being and overall quality of life. (3) We understand that it’s not always easy to feed our kids healthy foods all the time, especially while on the go, but whenever possible, we try and keep in mind just how important a balanced nutrition is to growing, healthy children.
Why do kids need balanced nutrition?
Little ones are constantly active, their bodies and minds developing at a rapid pace. This non-stop growth requires steady, balanced nutrition as fuel. Providing a well-rounded diet builds strong bones, muscles and cognitive abilities during these formative years. Establishing wise eating habits early also yields lifelong benefits. Proper childhood nutrition reduces risks of chronic issues like heart disease, diabetes and obesity later on. (4) Beyond disease prevention, balanced eating allows kids to feel energized and fully embrace all the joys of youth.
Nutrients Kids’ snack must include: (5)
1. Protein for muscle growth, hormone production, and immune function. Lean proteins like Greek yogurt, eggs, hummus, almond butter and other nut butters make for energizing snacks.
2. Complex carbohydrates from whole grains, fruits and vegetables provide lasting energy while offering fiber, vitamins and antioxidants to support overall health.
3. Healthy fats found in avocados, seeds and nuts promote brain development and help absorb fat-soluble vitamins. Just watch portion sizes.
4. Calcium from dairy products builds strong bones and teeth as kids grow. Cheese, yogurt and milk are great sources during snack time.
5. Iron helps transport oxygen in the blood to muscles and the brain for energy and focus. Kid-friendly iron sources include lean meats, beans and spinach.
6. Folate is your key for powering kids’ constant growth and go-mode. You’ll find it supplying vital folate fuel in many greens, citrus and beans.
7. Fiber keeps little bellies regular, provides slow-burning energy, and supports heart health. Whole grains, fruits, veggies and beans offer fiber kids need.
8. Vitamin A is important for healthy vision, immune function and cell growth. This nutrient comes from colorful produce like carrots, sweet potatoes and cantaloupe.
9. Vitamin C is a powerful antioxidant that boosts immune defenses and aids in absorbing iron. Citrus, bell peppers, tomatoes, and berries are great sources of ascorbic acid.
10. Vitamin D is critical for building strong bones and teeth. Many kids lack this vitamin found in fish, eggs, fortified milks and moderate sun exposure.
11. Potassium regulates fluid balance and muscle contractions. Bananas are a classic source but beans, yogurt and leafy greens also provide this mineral.
Tips for Encouraging Healthy Eating Habits
1. Expose them to clean eating – Instead of defaulting to fast food or overly processed snacks, make an effort to regularly introduce your children to healthier options. The more exposure little ones have to better-for-you foods, the more their taste preferences can expand. You don’t have to eliminate all treats, but making nutrient-dense snacks accessible plants the seeds for better eating habits down the road. The key is offering a balanced variety and letting kids experience the natural flavors of whole, minimally processed foods.
2. Set a snack schedule – Establish regular snack times and stick to them to avoid mindless grazing. Aim for snacks around mid-morning and mid-afternoon to refuel their energetic moves before the next big meal. A predictable snack schedule lets kids get in tune with their body’s real hunger signals instead of mindlessly munching like a hungry hippo. Having those re-energizing breaks dialed in lets you set the beat for keeping tummies happy and energy sustained throughout their active days.
3. Lead by example – Children are more likely to make nutritious snack choices if they see parents and other family members enjoying the same wholesome treats. Modeling healthy eating behaviors has a big influence on little ones. When kids witness you happily munching on fresh fruits, crunchy veggies, or nutrient-dense snack bars, they’ll be more inclined to try those good-for-you foods themselves.When kids see adults relishing healthy snack choices, it fosters positive associations and instills enduring healthy habits.
Clean Juice Creations
Clean Juice Recommendations:
1. The Slushie One: Made with real strawberries, pineapple and hydrating coconut water, this slushy sipper packs a serious nutritional punch with vitamin C, enzymes and electrolytes to fuel their active adventures.
2. The Kids Cheesy wrap: With its whole grain wrap supplying fiber and nutrients, plus a portable portion of calcium-rich melty cheese, the Kids Cheesy Wrap packs a tasty punch that’ll power little adventurers. This snack delivers vitamins and minerals in a fun, kid-approved form.
3. The Wild One: Let their taste buds go a little wild with this thick, creamy smoothie supercharged with nutrient-dense ingredients. Almond butter and banana create an irresistibly rich base, while blueberries offer antioxidant power and chia seeds provide a boost of fiber and healthy fats. A squeeze of lemon brightens the flavors for a vibrant sip that energizes young bodies and minds.
By making the nutritious choice fun and serving as a positive example, parents can be snack superheroes. Guide your little adventurers to develop an appetite for wholesome flavors with balanced offerings from Clean Juice’s energizing Kids Menu. Nourishing young minds and bodies today allows kids to grow into unstoppable forces full of zest for an active, healthy lifestyle. Establishing smart snacking habits now provides a lifetime of vitality – that’s a deliciously rewarding parenting win.
Sources:
- (1) Nidirect: Healthy Eating for Children
- (2) American Diabetes Association: Youth-Onset Type 2 Diabetes: The Epidemiology of an Awakening Epidemic
- (3) Annual Report: State of Childhood Obesity
- (4) Healthdirect Australia: Healthy Eating for Children
- (5) Parents: 11 Important components of Kids’ nutrition
Disclaimer: The information presented here is for educational purposes only and is in no way intended as a substitute for medical counseling. Consult your doctor before using any health treatment, including natural remedies, and tell your doctor if you have a serious medical condition or are taking any medications.
If you’re unsure whether physical activity would be a healthy addition to your wellness routine, ask your doctor if any of your health details might make physical activity unsafe for you.
The Mighty & Mysterious Chia Seed
Tiny but mighty, Chia seeds have been packing a powerful punch for thousands of years! These unassuming little seeds were superstars in the ancient Mesoamerican civilizations. In fact, the word “chia” stems from the Mayan word for “strength.” (1) How fitting for a teeny seed that was considered nearly magical for providing stamina and endurance.
Table of contents:
A Glimpse of the Origins of Chia Seeds
The Aztecs and Mayans weren’t messing around when it came to Chia. These cultures believed Chia held mystical powers of strength, energy, and fertility. (2) Warriors would load up on the seeds for an extra boost before long journeys. Ancient rituals centered around Chia as offerings to the gods. There’s no doubt these ancient people tapped into the profound nutritional potency of Chia!
The Multifaceted Marvel of Ancient Chia
Can you imagine fueling up on Chia before an epic battle or ceremony? That’s just how revered and nutritious these seeds were back in the day. Chia played several vital roles in the diets and cultures of ancient civilizations like the Aztecs. (3) How?
As a staple food source
Chia seeds were indeed a dietary dynamo. These tiny nutritional powerhouses provided vital nutrients and energy that sustained the Aztec people.Packed with fiber, protein, omega-3 fatty acids, and essential minerals like calcium, magnesium, and iron, chia seeds were a comprehensive food source for the Aztecs.(3) Chia could be ground into a flour, which allowed for easy storage and transport even on the longest of journeys. The versatile seeds were also frequently mixed directly into other Aztec foods and beverages, enhancing dishes with an extra nutrient-dense boost.
In religious rituals and offerings
But Chia was more than just food to the ancient Aztecs – it was a revered spiritual force! Chia played a sacred role in religious rituals and ceremonies central to Aztec culture. The mystical seeds, believed to bestow strength and fertility, were cherished offerings presented to Aztec gods and deities.
For medicinal purposes
These pre-Columbian cultures got extra clever with mighty Chia seeds as well. Not only were they nutritious, but the seeds served as raw materials in traditional natural remedies too! Rich in antioxidants like chlorogenic acid, caffeic acid, myricetin, quercetin, and kaempferol, as well as containing essential omega-3 fatty acids, chia seeds have powerful anti-inflammatory and antioxidant properties that made them a prized ingredient in various ancient health tonics and treatments.(5)
As an energy source
With their protein, fiber and healthy fats, it’s no wonder Chia was the go-to energy source for the Aztecs and other pre-Columbian cultures.The portable seeds fueled mighty warriors and travelers, providing sustained energy during long treks, military campaigns, and other strenuous activities. It seems Chia’s vigor-boosting powers had helped drive ancient people to blaze new trails and push the limits of human potential!
The humble Chia seed has traveled an amazing journey, from being revered by ancient civilizations for its life-giving properties to gracing modern superfood status today. With each sprinkle of Chia, we partake in centuries of nourishing wisdom and cultural tradition. By rediscovering the enigmatic origins of Chia, we gain a deeper appreciation for the modern-day superpowers that this tiny but mighty seed still possesses. Next time you add Chia seeds to your favorite smoothie, bowl or meal, keep in mind its ancient history, and see if you can channel the Chia’s centuries long wisdom and power.
The Modern Benefits to Chia Seeds
Modern research suggests chia seeds might be more than just delicious sprinkles. These tiny wonders, once cherished by the Aztecs, are making a big comeback in the modern wellness world. Packed with potential benefits, chia seeds may support digestive health, help reduce blood pressure and cholesterol levels, aid in weight management, and even help combat inflammation. (4) But that’s not all – these little seeds might also be your ally in the fight against diabetes and could even give your mental well-being a boost, noted in some studies to help alleviate symptoms of depression and anxiety. (4) So, why not add a sprinkle of chia magic to your meals and see what all the fuss is about?
Non-Dietary Keys to a Healthy-looking Skin
When it comes to achieving healthy, radiant skin, there’s no one-size-fits-all solution. However, by incorporating a few key habits into your daily routine, you can help your skin look its best.
1. Hydrate, hydrate, hydrate! Drinking plenty of water throughout the day helps to flush out toxins, plump up your skin cells, and keep your skin looking fresh and dewy.
2. Get your beauty sleep! Aim for 7-9 hours of quality shut-eye each night to allow your skin to repair and regenerate itself, leaving you with a well-rested, glowing complexion.
3. A consistent skincare routine is a great way to show your skin some love. Cleanse, moisturize, and protect your skin daily to keep it looking its best. Don’t forget the mineral based sunscreen!
4. Manage stress through relaxation techniques like meditation, deep breathing, or yoga. Try and keep things in perspective as well as remembering what you are grateful for to help you de-stress. When you’re less stressed, your skin looks more radiant and youthful.
Superfood Toppings that Help Skin Stay Healthy and Vibrant
At Clean Juice, we’ve got dozens of menu options to choose from that include the 5 foods listed at the start of today’s newsletter including our guest favorite The Avocado Toast, The Loaded Avocado Toast, The Protein Toast, several of our sandwiches and wraps that have tomatoes, and dozens of fresh juices and smoothies that contain berries or leafy greens. But what about some of the superfoods add-ons we have available–which of these are the best for helping your skin stay healthy and vibrant?
Goji Berries: Unleash the power of goji berries for a radiant complexion. These tiny, nutrient-packed fruits are renowned for their high levels of antioxidants and Vitamin C, which aid in the fight against aging by protecting the skin from oxidative stress. Incorporating goji berries into your diet can help promote collagen production, ensuring your skin remains firm and youthful. A sweet, tangy addition to any salad or acai bowl, goji berries are your skin’s best friend for warding off the signs of aging.
Chia Seeds: Hydrate and heal your skin with chia seeds, the superfood that packs a massive nutritional punch. Rich in omega-3 fatty acids, chia seeds help provide deep moisturization for your skin from the inside out. The antioxidants found in chia seeds also help combat inflammation and promote smoother, more resilient skin. Add a sprinkle of chia seeds to your smoothie or acai bowl for a daily boost of skin hydration and protection.
Hemp Seeds: Elevate your skin health with hemp seeds. These small but mighty seeds are loaded with omega-3 and omega-6 fatty acids, contributing to stronger, more supple skin. Hemp seeds also contain gamma-linolenic acid, a powerful anti-inflammatory that helps with skin growth and new cell generation, reducing acne and keeping your skin smooth. Power up your smoothie or acai bowl with hemp seeds for some extra skincare love.
Walnuts: Unlock age-defying beauty with walnuts. These crunchy nuts are not only tasty but are also rich in anti-inflammatory omega-3 fatty acids, which help protect your skin against UV damage, reduce skin inflammation, and promote a smoother, more even complexion. Walnuts are also a good source of antioxidants and zinc, critical for repairing skin damage and keeping the skin’s barrier strong, and they make for a great addition to a salad or acai bowl.
Coconut Chips: A guest favorite add-on to many of our acai bowls, coconut chips are abundant in medium-chain fatty acids and lauric acid, known for their antimicrobial properties, which can help in reducing acne and infections. The hydrating properties of coconuts keep your skin moist and soft.
Maca: Invigorate your skin with maca, a root known for its unique nutritional profile. Maca is rich in vitamins and minerals that support skin clarity, including Vitamin C, zinc, and iron. These nutrients help reduce skin inflammation, promote healing, and maintain the skin’s elasticity. Adding maca to your fresh juice or smoothie can lead to a more vibrant, youthful complexion and an overall boost in skin health.
Turmeric: Brighten your skin naturally with turmeric. This golden spice is celebrated for its anti-inflammatory and antioxidant properties, thanks to curcumin, its active compound. Turmeric can help lighten hyperpigmentation, reduce redness, and fight signs of aging, promoting a smooth, even skin tone. Incorporate turmeric into your next fresh juice for a powerful, natural way to enhance your skin’s health and appearance.
Sources:
- (1) WebMD: An Overview of the Skin
- (2) The New York Times: How Your Diet Affects Your Skin
- (3) Healthline: 11 Reasons Why Berries Are Among the Healthiest Foods on Earth
- (4) PubMed: The effect of tomato and lycopene on clinical characteristics and molecular markers of UV-induced skin deterioration: A systematic review and meta-analysis of intervention trials
- (5) Shape: Kale Benefits for Skin That’ll Convince You to Chug a Green Juice
- (6) BetterHealth: Nuts and Seeds
Disclaimer: The information presented here is for educational purposes only and is in no way intended as a substitute for medical counseling. Consult your doctor before using any health treatment, including natural remedies, and tell your doctor if you have a serious medical condition or are taking any medications.
If you’re unsure whether physical activity would be a healthy addition to your wellness routine, ask your doctor if any of your health details might make physical activity unsafe for you.