BOA NUTRITION FOCUS - Stop light nutrition plan

BASIC RULE: KEEP IT SIMPLE

Over the years, many have asked me how to teach their children healthy nutrition habits. With busy schedules, the plethora of fast food choices, and the never-ending fad diet craze, it’s overwhelming! So what is a parent to do? Keep it simple. For children, it’s crucial to NOT eliminate major food groups (carbohydrates, proteins, or fats). I know, I know.....KETO is everywhere, but your children are growing and there are key nutrients in carbohydrates their bodies need to function and grow. The important question is what is a carbohydrate? Hmmmmm?

THE STOP LIGHT NUTRITION PLAN

One of the most successful strategies I have used is the stop-light nutrition plan. Foods are categorized into 3 areas: green, yellow, and red foods (description below). The simple goal is to eat as many green foods you can, limit your yellow foods (this can be accomplished by having both green and yellow foods at meals and snacks), and limit to only 1-2 red foods/day. Making these simple adjustments will make a huge difference in your child’s health and performance. They also learn solid nutrition habits to carry them into adulthood. A win-win in my book!                
               
P.S. Find the recipe for a delicious and healthy chicken tortilla soup at the end of this post!

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GREEN FOODS - GO!

~ HIGH NUTRITIONAL VALUE
~ LOW IN CALORIES, SUGAR AND FAT

WHAT ARE GREEN FOODS?

Any and all fruits and vegetables with no added sugar.

Milk and beverages with < 5 grams fat and sugar/

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YELLOW  FOODS - SLOW DOWN!

~ MOST OF OUR DIET

~ MODERATELY HIGH IN CALORIES, FAT AND SUGAR
~ WATCH PORTION SIZE

WHAT ARE YELLOW FOODS?

Whole grains (> 5 gfiber/serving)

Lean proteins (<5 g fat/serving)

< 6 g sugar/serving

100% fruit popsicles and fruit smoothies

Avocado, nuts, and seeds

Whole grain breads (> 5 gm fiber/serving) pasta, rice, quinoa, breads, english mufns, popcorn, pretzels/chips, etc.

Lean meats (< 5 gm fat/serving)

Low-fat yogurt and cheese (< 5 gm fat/serving)

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RED FOODS - STOP!

~ LITTLE, IF ANY NUTRITIONAL VALUE

~ HIGH IN CALORIES, SUGAR AND FAT
~ THESE FOODS AND BEVERAGES SHOULD BE CONSIDERED A TREAT AND SHOULD BE LIMITED TO 1-2 PER DAY

WHAT ARE RED FOODS?

Sodas and sugar drinks

ice cream

donuts

candy

fried foods, etc....I think we all know this category!

RECIPE OF THE DAY

Chicken Tortilla Soup

4 skinless, boneless chicken thighs
1 cup diced onion
1 tube tomato paste
1 jar salsa
1 cup mixed green, yellow, and red peppers
6 cups chicken BONE broth
1 can black beans
1 cup frz corn
1 Tbsp chili powder
2 tsp cumin
1/8 tsp smoked paprika

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Brown chicken and onions in 1 Tbsp olive oil. Add remaining to crock-pot or dutch oven and cook for about 40 minutes. Enjoy!

Melanie Rubery, MS, RD, LD