macro food tips
We know that in order to create change, we have to start with teaching our kids the truth about food and how it fuels our body to have more energy, feel stronger, and function at its peak potential. In our research and studies over the years we have seen this consistent pattern when it comes to nutrition, not just with kids but with adults too, the majority of our society does not enough protein. When we don’t eat enough protein, this can lead to overeating carbs and fats, which don’t serve us in as many areas as eating a high protein diet does.
In our blog about All Things Protein we talk about how protein is one of 3 essential macronutrients, which means your body needs it in a large amount in order to survive. It also means that your body can’t produce protein on its own, so you have to eat it in order to get it.
Every cell in your body contains protein. You also use protein to build and repair your muscles, which is why we encourage you to eat protein immediately after a workout. You use protein to make enzymes, hormones and build bones, muscles, cartilage and blood.
So how much protein is enough protein for our kids? From ages 4-13 a good rule of thumb is half their body weight in grams. Ex: a 5 year old that weights 40 lbs should eat around 20 grams of protein a day. Now this doesn’t mean you need to go around frantically tracking your kid’s macros, but just be mindful of their daily protein intake. How can we get more protein into our kid’s diets, without forcing ounces of chicken breast down their throats? Read the list below and give these a go!
Greek Yogurt is high in protein and low in fat. You can even use low-fat Greek Yogurt to bring the fat down even more. These are better options for the following list I provided below because the overall nutritional makeup of greek yogurt has more value than the things we replace it with.
Greek Yogurt is an AMAZING healthy replacement for:
Kids sugar yogurts (Danables/go-gurt)
Frozen “Go-gurt” replacing Popsicles
Yogurt Cups with kid’s chocolate protein powder (or 1/2 scoop regular protein powder) and Chocolate-Chips
How to get kids
to eat more meat!
● Try and purchase Lean Cut meats
● Cutting meat in different ways (ground beef/ ground turkey)
● Mixing Meat with Veggies and their favorite “sauces”. (mac-n-cheese and turkey dogs)
● Using deli meat roll ups with cheese or cottage cheese in the middle as a snack
We know that over the last decade, maybe longer, carbs have been viewed as BAD. We are here to tell you that is just not the truth. Especially when it comes to our growing active children. Check out our Blog to get The Truth About Carbs! Veggies are a great source to get fiber, which is one of the great things about complex carbohydrates!
Do your kids hate vegetables as much as the 1 out of my 2 kids do!? Here’s some ways I “hide” veggies for my picky eater.
● Cauliflower Pizza Crust
● Mashed Cauliflower
● Cauliflower Tater Tots
● Zucchini Noodles
● Spaghetti Squash
● Carrot Fries
● Veggie Burger/Nuggets
Here are some other Complex Carbohydrates that have great sources of fiber
● Legumes: Lentils, kidney beans, peas, etc.
● Nuts: Almonds, walnuts, hazelnuts, macadamia nuts, peanuts, etc.
● Seeds: Chia seeds, pumpkin seeds.
● Whole grains: Choose grains that are truly whole, as in pure oats, quinoa, brown rice, etc.
● Tubers: Potatoes, sweet potatoes, etc.
What about drinks?
Drinks can be the biggest culprit in over consuming simple carb sugars without having any other nutritional value. The drinks we listed below are great sources of other macronutrients that serve you and our kids needs better than the typical Caprisun.
Stick with these:
● Protein “Chocolate” Milk
● Sparkling Water
● Gatorade (sports drinks)
● Vitamin Water
Here at House Macros we have a no food shame policy. That means we help people let go of “good” food and “bad” food mentality. All food is fuel, just some serve us better than others. Once you learn what is in food and understand how it fuels you through the day you will freed of the negative emotional attachment to food.
Here are 8 more tips to get your kids to eat what you eat.
8 TIPS TO GET YOUR KIDS TO EAT WHAT YOU EAT!
Let your child choose how much to eat. A good rule of thumb is to offer 1 tablespoon of each kind of food for each year of your child's age. ...
Be patient. Offer new foods many times. ...
Let your child help. ...
Make things fun. ...
Offer choices. ...
Mix new with old. ...
Let them dip. ...
Set a good example.