Childrens Nutrition Made Easy


Childrens Nutrition and the Lunchbox

The importance of childrens nutrition, can be as simple as what you put in the lunchbox of your kids.  This may well define how many behavioural conditions are controlled by a correct and healthy antioxidant rich diet, implanted early in life.

The importance of the diet can be summed up in three words.  Mum then Dad.  Generally speaking, by the time children are getting ready for school and lunch boxes are being packed; it is usually Mum who is doing the heavy lifting, as Dad has gone to work.

Although the home environment is where childrens nutrition and dietary habits start, it is the essential nutrition in the lunchbox that becomes the blueprint; for the rest of a child’s life.  For it is here, that the childs food and diet memory is implanted.  Good or Bad?

Just as an elite athletes body performs by muscle memory, so too are the childs memory of those early eating years.  Memories which remains deep within us and so go on to programme us in the most basic fashion, forever !!


Childrens Nutrition and junk food

Put bluntly, junk food supplies junk nutrition and therefore no lasting nutrients are supplied throughout the day after the first sugar hit.

However dried fruit and nuts, a piece of fruit, a multi grain salad roll or natural juices, work on thru the day to convert to the natural sugars to energy.  These are so essential for growing children, by supplying the nutrients that their young minds and bodies need.  These natural sugars are so important, for sustaining stable blood sugar levels in a young, fast growing metabolism.

A young body that gains maximum support, to replenish neuro-muscular acivity and healthy internal organs with nutrients that are the main source of the power.  This helps to keep the mind concentrating on the study, sport or the tasks at hand.

Kids fitness, weight and self-esteem

Today’s society encourages children with so many tempting treats on TVs and with promotions  of all types which  inevitably leads to many with a body mass index (BMI), high into the 30s and even the 40s.  Common sense tells us therefore, that there are only two ways to remedy childrens nutritional deficiencies.

The first is obvious, eat correctly with properly planned meals.  The second is simply what we did as children and that is to run around and play and exercise sufficiently.

The sad reality of our lifestyle now, is that far too much of kids time is spent indoors for varying reasons; ranging from TV, computer games, study, personal safety or even health and emotional issues.

Health and emotional issues are generally intertwined with the unhealthy preoccupation with sitting in front of a computer or touch screen.  It is here that interaction with trolls, can leave lasting impressions on fragile minds.  Those kids may then seek solace in binge eating and purging, excess lollies and fizzy drinks; or constant fries and junk food eating.

There is a reliable and easy answer here.  Limit time spent on the Internet and increase the time spent running in parks or cycling up hills.

In the following 4 by 3 exercise and eating plan section, there are a series of simple exercises which involve short sharp bursts of energy in 25 second bursts of exercise.  To start with on an exercise bike.  Repeated three to four times with a warm down break in between.  It is all the exercise a child who is overweight, will need to modify and regulate their BMI  levels.

It is very easy as it does not involve hours pounding the pavement.  Overweight children should in fact be discouraged, from strenuous running or jarring exercises.  It may well do more harm then good.

This may sound too simple, but it’s a proven science that is being uncovered at present and it takes the tedious  hours of running and stretching out of the equation and frees a child’s mind for other things.  A gradual loss of weight, becomes a gradual increase in self-esteem and happiness.

Childrens nutrition comes in cooking and good eating habits

Most caring mum and dad’s are likely to see that the kids can be helping whenever possible, in the kitchen with the prepping of the evening or weekend meals; for life’s cooking lessons that lie ahead.  This is where kids can be taught life’s simple things.

Simple things such as, that you do not need to add salt to a meal; unless it is the amount suitable for the youngest and most fragile body at the dinner table.  Salt is required in different amounts from near zero in a baby, to larger quantities for an active worker sweating in the noonday sun.  Excessive salt in the formative years, can be a danger to the arteries and organs in the young body and can cause lifelong problems.

Sugar is not a necessity for life and can be gained from fruits and wholegrain foods, by the breaking down of carbohydrates in the diet.  Artificially manufactured sugar and chemical sweeteners, are just as damaging as nicotine and alcohol; to the body’s well-being.  They are now responsible for a large proportion of the death, disease and illness in the world.

This is a direct result of the fast food Western diet, with all the preservatives, additives, sweeteners and colourings that come with it.

Children who are encouraged to cook by helping out in the kitchen and who are learning to use healthy greens and better ingredients, know they are much healthier than fast food alternatives.  They are cleaning and maintaining their internal organs and are bettering themselves in more ways than one.  Firstly, good eating becomes a habit as they learn what ingredients go with what to make something yummy.  They quickly figure out, that what goes into their mouths; is going to create the healthy lifestyle that is possible forever.

Secondly and more importantly, when they are away on vacations or school camps, family holidays or when they are taking the first steps out to living away from home; they are naturally equipped to cook and provide for themselves and to be prepared to be an efficient urbanised survivor.

You are what you eat

In the Healthier Tips 4 by 3 Diet chapters, we talk about different foods, different ingredients and more specifically; the best foods that supply the best nutrients.  Using the most cleansing antioxidant rich vitamin and minerals food stuffs, so essential for a healthy lifestyle.  Young people taking the time to learn these easy simple lessons about the correct rich nutrition, will soon come to understand that:

“you are what you eat”!!

Planning meals with happy healthy kids

vegetables in frypan

Planning meals and involving the kids has been proven by nutritional scientists, that when you take the time to talk with and involve your meals plans with the kids in advance; they are involved in the contract and more likely to consume what they helped cook.

 It is also an effective way to keep your family in top shape, by choosing better and better ingredients, with every ones support.  The right meal ingredients and healthy snack or dessert options chosen early on, simplifies shopping trips and frees up more family time.

 It also helps to ensure; that you are not buying junk on the run, but instead carefully chosen ingredients agreeable to the family as a whole.  Plenty of greens, coloured fruit and vegies, wholegrain breads and biscuits and plenty of fruit and nut snacks.
 Little surprises, like campfire cooking,; making a damper and camping out on the back lawn in the tent, adds a surprise dimension to introducing new edible ingredients and new ways to serve up a meal.
It is also a great way to make sure that camping holiday, goes off without a hitch; by having a dry run for a week or more in the backyard.
 Happy Kidz camping and cooking.



Good Cholesterol, Fats, Carbs!! Balancing hormones naturally.

Good Cholesterol  or ‘Bad’ is a Myth.

Ron Rosedale, MD, who is widely considered to be the leading anti-aging doctor in the United States, does an excellent job of explaining the misconception of Good Cholesterol vs Bad.

He is quoted as such, “Now that we’ve defined good and bad cholesterol, it has to be said; there is actually only one type of cholesterol.”


Notice please that LDL and HDL are lipoproteins !!  Fats combined with proteins”.

There is only one cholesterol.

There is no such thing as ‘good’ or ‘bad’ cholesterol. 

Cholesterol is just Cholesterol

It combines with other fats and proteins to be carried through the bloodstream, since fat and our watery blood; do not mix well at all. Fatty substances therefore, must be shuttled to and from our tissues and cells using proteins.

LDL and HDL are forms of proteins and are far from being just cholesterol.

As the author of , I have argued forever and a day!! ”

Eggs do not contain harmful Cholesterol levels. Eggs are a complete and safe meal !!  Two poached eggs (150 Calories) on a slice of wholegrain toast are cholesterol safe, because of the safeguard provided by nature, which is Lecithin !

Please refer to

Most nutrient-rich complex carbohydrates like potatoes have a welcome role in a healthy diet and as later scientific evidence from complex trials show, that the Antioxidant properties of a steamed jacket potato; has been SEVERELY Underated.

Eggs and steamed potatoes are Essential ingredients to a healthy meal.

Total Carbohydrates

The amount of total carbohydrates includes all of the sugar, starch and fiber found in a potato. The total carbohydrates in a medium-sized potato range from 27 grams in red and white potatoes to 34 grams in sweet potatoes and 36.5 grams in russet potatoes. Adults should consume 130 grams of total carbohydrates daily, so eating one potato supplies 21 to 28 percent of your entire day’s carbohydrates.

Sugar and Starch

Russet, red and white potatoes share similar sugar and starch profiles. One medium potato has 2 grams of sugar and 23 to 30 grams of starch. Sweet potatoes have more sugar, 8 or 9 grams. When they’re digested, both carbohydrates are broken down into the simple sugar glucose. Starches usually take longer to digest, so in most complex carbohydrates they don’t cause a boost in blood sugar.  The starch in potatoes is easier to break down and digest than many other starches, according to the Harvard School of Public Health.


On the positive side, potatoes are good sources of dietary fiber. One whole medium russet, white or red potato has 3 to 4 grams and a sweet potato has 5 grams of fiber.

Men should consume 38 grams and women need 25 grams of fiber daily. A whole medium potato with 4 grams of fiber supplies 11 percent of men’s and 16 percent of women’s recommended intake.

Like most vegetables, potatoes contain both types of fiber, soluble and insoluble. Insoluble fiber prevents constipation by adding bulk to stool.

Soluble fiber helps lower cholesterol and becomes gel-like in your stomach, which fills you up and helps you feel satiated for a longer period after eating.

Glycaemic Rating

The glycaemic index rates carbohydrates according to how quickly they raise blood sugar. Any score over 70 is high, indicating the food causes a rapid spike in blood sugar. A baked potato has a glycemic score of  over a 100. Boiled or steamed jacket potatoes are rated 68 and sweet potatoes have a score a little over 70.



Get the Facts about eggs lecithin and cholesterol


Eggs make Lecithin and Cholesterol work together

Eggs contain Lecithin.  For years the Linus Pauling Institute has conducted studies on the beneficial aspects of both cholesterol and Lecithin, that our body produces naturally and which are also abundant in eggs..

Following is an old snippet from the Linus Pauling library and his belief in eggs.

Pauling at Leisure

Quote ”

Usually I eat two eggs in the morning, sometimes bacon, but I happen to be lazy enough not to cook more than one thing for a meal.  The last two days I was eating oxtail soup with vegetables.  I don’t know what I’ll have today.  Perhaps some fish.  In my book [How to Live Longer and Feel Better] I say you shouldn’t eat sweet desserts, but I also quote a professor who says that this doesn’t mean that if your hostess has made this wonderful dessert you should turn it down.  My wife used to say I always looked for that hostess.

-Linus Pauling, 1987.

For more Facets of Linus Pauling, see Linus Pauling: Scientist and Peacemaker, now available in paperback from the Oregon State University Press.


Studies also show how a healthy diet of lean meats, lots of greens, fruit and vegies, along with plenty of fiber in our diet can create optimum health.

The mainstream medics, nutritionists and public health organizations have traditionally lumped saturated fats and foods high in cholesterol into lists of foods that cause high cholesterol.

These same lists always lump dairy and cheeses, healthy oils like virgin Olive oil and the old favourite baddy; eggs, all in the one basket.

The only problem is, they got it wrong !!

Science has now proven that those basket ingredients have something in common, healthy natural saturated fats!!

These are essential for our metabolism, the structure of our DNA and circulatory health and the healthy cholesterol needed by all of the bodies functions and over 300 enzymatic processes.,

What our Grandmas and mums knew as we grew up, was not only the importance of dairy, but more importantly; Eggs !!

Mother nature made eggs a complete meal and to offset the high cholesterol, eggs are very high in natural Lecithin and may actually help to prevent heart disease.. Lecithin is necessary for all living cells and it acts as an emulsifier by breaking down cholesterol and the consumed fat.  This prevents the fatty lipids from sticking to and clogging the walls of our arteries.

Put simply, it causes cholesterol to be dispersed into the bloodstream, to be excreted from the body.

An average egg contains 185 milligrams of cholesterol, is high in protein, has almost equal levels of unsaturated and saturated fats and only 80 calories. Eggs are high in vitamins A, E, D, B-12, riboflavin, folate and choline, which has phospholipids; shown to prevent cardiovascular disease.

Onions have been shown to be very high in the powerful antioxidant Quercetin.  So is the steamed jacket potato, which is also very rich in kukokomines; an antioxidant derivative found only in these high quantities in only one other source !! The Wolfberry commonly referred to as the Goji berry.

So now that the egg and the humble potato are vindicated as culprits of the obese world, what now ??

Well, toss a juicy steak on the Barby, plenty of onions, a grilled tomato, some jacket potatoes with sour cream and chives, finished with a couple of “hen fruit,” sunny side up. “Voila”