Your Ultimate Guide to helping your kids eat healthy by Coach❤️Theah
This guide is for parents, grandparents, siblings and other family, friends or caretakes who are seeking to lead healthier lives and rid their bodies of harmful ingredients. Helping your kids eat healthy can be a struggle, but it is possible. Help your kids eat well for their growth, development, and happiness.
Sugar? ✅Yes, in moderation ❤️
Select Fruits and other natural Sugars
❤️Fruit is loaded with fiber which slows the rise in blood sugar and is excellent for protecting against gut dysfunction and diabetes. Fruit contains micronutrients that are necessary for development. In addition fruit can help with hydration for children who don't always drink enough water.
❤️Natural Sugar ~ such as honey, maple syrup, and dates are safe to be used in moderation when combined with healthy whole foods. These can be used to help transition your child off of a high sugar diet. Raw local honey can help ward off seasonal allergies (though never give raw honey to a child under the age of one).
No to Artificial Sugars, refined sugars, products with added sugars
❌Artificial Sugars or "Sugar Free" Substitutes.
Artificial sugars and sugar free substitutes can reap havoc on your gut microbiome.
In addition this changes your taste buds and increases the sweet taste threshold, causing natural foods to be less satisfying and less desirable.
❌"Healthy" Products With Added Sugars
Beware of products that claim to be healthy on the label. If the product is truly healthy, it doesn't need to be labeled that way. Look for added sugars. Common foods with added sugars are yogurt, granola bars, cereal, fruit pouches, peanut butter, and jam.
Candy and baked goods are the obvious example, however these sugars are found in items such as granola bars, bread, pasta, sauces, flavored milk, juice, etc. These sugars can add up as the day goes on.
Healthy Swaps and Coach❤Theah approved Products
Cereal made from whole grains, not corn, rice, and refined grains. No more than 10 grams of sugar per serving, ideally less. At least 3 grams of fiber & protein per serving - they make you feel full and satisfy your hunger.
Alpen Muesli ~ As clean as they get.
Autumn’s gold ~ Their paleo granola and granola bars are fantastic
Arrowhead Mills Spelt Flakes
Barbara’s puffins ~ Any flavor is good to go - perfect for kids.
Bear naked premium granola ~ If you eat oats, they must be organic.
Note: They do use cane sugar, but it’s really clean for a granola.
Bob’s organic instant oatmeal ~You have to buy organic oats.
Otherwise they are high glyphosates, the active ingredient in Monsanto’s roundup.
Bob’s Red Mill Paleo Style Muesli ~ Grain free, unlike traditional muesli.
Cascadian Farms organic ~ Make sure variety does not have natural flavors.
Effi chickpea granola ~ Ingredients are just wow!
Raisin Bran Ezekiel 4:9 Sprouted Grains cereals ~ Sprouted, germinated grains are easier to digest and have more nutrients
Kitchfix granola ~ Their paleo granola is amazing
Happy Inside ~ Cereal for digestive wellness
Julian Bakery granola ~ Low carb, amazing ingredients: 2 grams of net carbs.. 12 grams of fiber..12 grams of protein and no sugar, just monk fruit.
Kashi Cinnamon Harvest ~ Honey toasted oat cereal and vanilla graham clusters.
Kashi GoLean~ Any variety, but the original is still best ~ lots of fiber & protein
Love Grown Gluten Free~ Made from beans
Nature’s Path Organics Superfood Cereals
Organic Oatmeal ~ Buy organic
Post Grape Nuts ~ 7g Fiber (not the flakes)
Purely Elizabeth ~ They make incredible granola, including paleo, oatmeal bowls, and paleo cauliflower bowls.
❓Does it have artificial colors or flavors?
❓ It is made with refined sugars or artificial sweeteners?
❓Does it contain natural flavors?
❓ Does it contain juice made from concentrate?
Juice: Organic, Not From Concentrate, No added Sugars, Flavors or Colors.
Water: Glass Bottled Spring Water. Avoid flavored waters and flavor packets.
Coconut Water: Choose Raw (not heated) and Organic.
Nut Milks: Choose Homemade or Unsweetened Non-GMO. Avoid Carrageenan.
Resources & Apps
✅TRUE FOOD (www.centerforfoodsafety.org)
This app, created by Center for Food Safety, will provide updates with new alerts, news and tips on how to avoid GMO products and find alternative options
BobbyApproved: App is free
Bobby Approved is a free food scanner app that instantly shows if a food product is good for your health or not. Learn how to buy the best quality products from the grocery store with the app. Just point your camera, scan the barcode, and find out if that box of pasta, loaf of bread, or box of cereal is made with best-in-class ingredients, or if you should put it back.
What I love about the app is that the harmful ingredients are highlighted in red