{"id":1918,"date":"2011-05-15T06:51:46","date_gmt":"2011-05-15T13:51:46","guid":{"rendered":"http:\/\/howtobefit.com\/coach-blog\/?p=1918"},"modified":"2026-02-15T10:14:29","modified_gmt":"2026-02-15T17:14:29","slug":"healthy-choices-for-kids-with-nutrition-and-fitness","status":"publish","type":"post","link":"https:\/\/howtobefit.com\/coach-blog\/2011\/05\/15\/healthy-choices-for-kids-with-nutrition-and-fitness\/","title":{"rendered":"Healthy Choices for Kids with Nutrition and Fitness"},"content":{"rendered":"<div style=\"margin-top: 0px; margin-bottom: 0px;\" class=\"sharethis-inline-share-buttons\" ><\/div><p>Teaching my children to make healthy choices including nutritious foods and good <a href=\"http:\/\/www.beachbodycoach.com\/fitwithmolly\">exercise habits<\/a> is a powerful priority for me. Establishing a strong and positive   foundation for a healthy lifestyle now in my children will enable them   to be successful into adulthood, and lessen their risk for diabetes,   heart disease, obesity and many other health issues. They will learn how   to set and reach goals and develop more self confidence.<\/p>\n<p><em><strong>My  children are aware of their mental and  physical well being when they  follow good nutrition by reading labels,  combining food groups, choosing  correct portion sizes and eating 5  small meals a day.<\/strong> <\/em>They are  realizing the difference in how  they feel if they don&#8217;t follow this  routine, and the results keep them  sticking to it, most times, with some  guidance and reminders. Provide  your children with calcium-rich foods  like skim milk, light  yogurt,  and cheese .Whole grains provide energy  from slow-digesting  carbohydrates and  fuel for the brain and the  muscles. Choose whole  grains with some protein, like eggs, turkey,  chicken breast, fish or <a href=\"http:\/\/teambeachbody.com\/shop\/-\/shopping\/WheyProtein?referringRepId=46500\">whey protein powder<\/a> to  satisfy your child for two to  three hours in between meals. Stock   your kitchen with healthy snacks including, fruits, vegetables, nuts, <a href=\"http:\/\/teambeachbody.com\/shop\/-\/shopping\/P90X?referringRepId=46500\">P90X protein bars<\/a>, string cheese, whole grain crackers, and low sugar granola with yogurt. \u00a0 <a href=\"http:\/\/teambeachbody.com\/shop\/-\/shopping\/WheyProtein?referringRepId=46500\">Whey protein powder<\/a> can be added to oatmeal, pancake and waffle mix or a homemade smoothie   with fruits and yogurt. Drink water at mealtime instead of sugary  sodas  or fruit drinks. Color their plates with lots of fruits and  vegetables  making sure to have one green and the other yellow, red or  orange for  best nutrition. Add extra fruits or vegetables to the foods  you prepare.  For example, add fresh strawberries or orange slices to  your salad. \u00a0   Add fruit to your pancake mix. Put a handful of fresh or  frozen   vegetables on frozen pizzas or in pasta sauce before heating  them. Grind  up carrots or squash and add to meatloaf. Include spinach  in your  salad, pastas and casseroles. The most amazing nutritional  product I  have found that my kids love is <a href=\"http:\/\/www.shakeology.com\/fitwithmolly\">Shakeology<\/a>.   It is delicious, and I know they will get all the nutrients they need   for the day including 70 whole foods with vegetables, fruits, protein,   whole grain, vitamins, and more. I have noticed a difference in the   concentration, happiness, and overall health of my children since they   started regularly drinking <a href=\"http:\/\/www.shakeology.com\/fitwithmolly\">Shakeology<\/a>. My kids love their <a href=\"http:\/\/fitnesswithmolly.blogspot.com\/p\/shakeology-is-super-supplement-for-your.html\">&#8220;chocolate milkshake&#8221;<\/a> once a day, and I love its nutrition! It is well worth every penny for our family.<\/p>\n<p><strong><em>Regular  exercise not only burns  calories but alleviates stress, boosts   self-esteem, helps children  sleep better, improves focus, decreases  anxiety and depression,  develops coordination, a healthy heart, and  builds their bones, muscles   and joints. <\/em><\/strong>Help your kids  find exercises they enjoy,  whether team or  individual sports, biking,  or instructional  activities, such as dancing  or martial arts classes.  If they enjoy the  activity, they will be more likely to keep moving. My  kids join me in  some yoga or kickboxing in <a href=\"http:\/\/teambeachbody.com\/shop\/-\/shopping\/P90X?referringRepId=46500\">P90X<\/a>. or <a href=\"http:\/\/teambeachbody.com\/shop\/-\/shopping\/TurboFire?referringRepID=46500\">TurboFire<\/a>. My daughter likes her <a href=\"http:\/\/www.teambeachbody.com\/shop\/-\/shopping?referringRepId=46500\">Shaun T workouts like Fit Kids Club, Get Real with Shaun T and Dance Party Series<\/a>. Encourage your kids to keep active with running, jumping and<a href=\"https:\/\/lh3.googleusercontent.com\/-5bDZZdUWNbw\/TXerX3JkLII\/AAAAAAAAAJk\/xdnkYE2lqx8\/s1600\/fitkids_thumb.jpg\"><img decoding=\"async\" src=\"https:\/\/lh3.googleusercontent.com\/-5bDZZdUWNbw\/TXerX3JkLII\/AAAAAAAAAJk\/xdnkYE2lqx8\/s1600\/fitkids_thumb.jpg\" border=\"0\" alt=\"\" \/><\/a><a href=\"https:\/\/lh5.googleusercontent.com\/-aASFTxHR6hc\/TXerj4HyGdI\/AAAAAAAAAJo\/WloIk6nlrVo\/s1600\/dance+party.jpg\"><img decoding=\"async\" src=\"https:\/\/lh5.googleusercontent.com\/-aASFTxHR6hc\/TXerj4HyGdI\/AAAAAAAAAJo\/WloIk6nlrVo\/s1600\/dance+party.jpg\" border=\"0\" alt=\"\" \/><\/a>skipping(plyometrics)   to stimulate bone growth. Engage most of the muscles in their bodies  by  showing them how to do push ups or planks. After a tough workout or   strenuous sporting activity, I often provide my son with <a href=\"http:\/\/teambeachbody.com\/shop\/-\/shopping\/P90XRRFTub?referringRepId=46500\">P90X Results and Recovery Formula<\/a> to replenish all the nutrients lost and reduce muscle soreness. Kids   should learn to make exercise a daily priority, getting at least an hour   a day. Make it fun for them and they&#8217;ll want more! Contact me to get   started right with your nutrition and\/or fitness program. <a href=\"http:\/\/www.beachbodycoach.com\/fitwithmolly\">www.beachbodycoach.com\/fitwithmolly<\/a><\/p>\n<p><a href=\"http:\/\/fitnesswithmolly.blogspot.com\">www.fitnesswithmolly.blogspot.com<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Teaching my children to make healthy choices including nutritious foods and good exercise habits is a powerful priority for me. Establishing a strong and positive foundation for a healthy lifestyle now in my children will enable them to be successful into adulthood, and lessen their risk for diabetes, heart disease, obesity and many other health [&hellip;]<\/p>\n","protected":false},"author":2074,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[1085,2258,1],"tags":[903,904,905,774,907,908,906],"class_list":{"0":"post-1918","1":"post","2":"type-post","3":"status-publish","4":"format-standard","6":"category-focused-nutrition","7":"category-sleep-and-recovery","8":"category-uncategorized-posts","9":"tag-benefits-of-exercise","10":"tag-exercise-programs-for-kids","11":"tag-healthy-choices","12":"tag-healthy-lifestyle","13":"tag-kids-and-shakeology","14":"tag-kids-nutrition","15":"tag-nutritious-foods-for-kids","16":"czr-hentry"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Healthy Choices for Kids with Nutrition and Fitness - Fitness, Health &amp; Longevity With Coach Rich Dafter<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/howtobefit.com\/coach-blog\/2011\/05\/15\/healthy-choices-for-kids-with-nutrition-and-fitness\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Healthy Choices for Kids with Nutrition and Fitness - Fitness, Health &amp; Longevity With Coach Rich Dafter\" \/>\n<meta property=\"og:description\" content=\"Teaching my children to make healthy choices including nutritious foods and good exercise habits is a powerful priority for me. 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