Kids and adults these days eat way too many simple sugars. I believe sugar is “The Great Evil” and we should limit it in our diets. Here are some basic rules:
1) Do not drink soda, lemonade, Kool-Aid, or flavored milk – unless at a party.
2) Do not drink juice – unless constipated.
3) Do not drink Gatorade or Powerade – unless exercising in over 90 degree weather for more 2 hours.
4) Drink water and white milk.
5) Eat fruits/veggies/Greek yogurt/cheese/nuts/nut butters for snacks, not crackers, cookies, chips, fruit snacks, candy.
6) Eat 2 fruits and 2 veggies a day, minimum.
7) EAT MORE PROTEIN: kids need 0.5 grams of protein per pound of body weight per day.
a. Toddlers 30 to 40 pounds need 15 to 20 grams a day
b. Kids 50 to 80 pounds need 25 to 40 grams per day
c. Teens more than 90 pounds need 45 grams for girls and 55 for boys
8) FAT IS NOT BAD: We all need fat to live. We need to be smart about what types we eat. Limit trans fats found in foods such as fries, chips, cookies, donuts, cakes, chicken nuggets, etc.
9) Forty percent of your calories should come from protein, 30 percent from fats, and 30 percent from carbohydrates.
The reason for all of these is that simple sugars get broken down in your system very quickly, get used or stored very quickly, which leaves you hungry very quickly. Eat protein and fat and you will feel full longer and keep your blood glucose levels lower and steadier overall.
This booklet provides some ideas of meals and/or entrees that contain less simple sugars and more protein and fat. If sides are needed, add in fruits or vegetables. Use less simple sugars like bread, rice, potatoes, chips. If your child is hungry after a meal, eat something with protein in it, or a fruit or vegetable. Not simple sugars like cookies, candy, fruit snacks, cereal, cake.
1. Steel cut oats: NOT instant oats. Prepare in the AM or the night before. Top with berries, chopped nuts, cinnamon, milk, peanut butter, granola or yogurt.
2. Eggs: Hard boiled eggs, soft boiled eggs, scrambled eggs, quiche, omelets, over-easy eggs, sunny side up eggs, “Toad in a hole” eggs, poached eggs. Keep trying different kinds until your kids will eat them. Top them with cheese. Put them in a tortilla.
4. Natural peanut butter – this means no sugar added. My favorite brand is Smucker’s Natural Creamy. Put it on toast, a waffle, or apple slices.
5. Greek yogurt. FULL FAT, NOT THE EVER-PRESENT LOW FAT VERSIONS. Top with berries, cherries, cinnamon, honey, granola.
6. Cold cereal. Be sure the following criteria are met so you aren’t feeding the equivalent of a bowl of sugar:
a.“Whole Grains” listed as the first ingredient
b. Sugar (or corn syrup, high fructose corn syrup, etc) is NOT listed as one of the first 2 ingredients
c. 4 grams of fiber per serving.
7. Last night’s dinner. Some kids just don’t like breakfast foods. Serve them leftover chicken, steak, pizza, enchiladas, a BLT, etc.
***Try to serve a fruit (NOT JUICE) with breakfast and milk to drink.***
Lunch Pack your child’s lunch on days the school lunch is nasty or nutritionally deficient. Oh wait, that might be every day!
1. Sandwich. Only use “Whole Grain” bread. Even better is “Stone Ground” or “Whole Kernel”. Don’t be fooled by “wheat flour” or “unbleached wheat flour” or “enriched wheat flour”. These last 3 digest way too fast.
a. Or use “Whole Grain” tortilla, English muffin, or pita bread. Add chicken, turkey, salmon, tuna or egg salad
b. Add lettuce, tomatoes, onion.
c. Add hummus, ketchup, mayo, mustard, relish, salsa.
2. PB and J. This can be a healthy lunch if “Whole Grain” bread is used and natural peanut butter is used. For the jam or jelly, be sure the first ingredient on the label is fruit, NOT sugar. You could replace the jelly with a sliced banana.
3. BLT with cheese. Use five pieces of bacon to make it more filling.
4. Soup. Choose one with real ingredients, not chemicals. Pack with cheese wedge and whole grain crackers. Send in a thermos so it will stay warm.
5. Any leftovers from dinner the night before.
See the next page for more lunchtime info,
6. Chili. Send in a thermos with shredded cheese and whole grain bread or crackers.
7. Turkey Club Skewers.
Prep time 15 minutes. Makes 8 skewers
· 8 slices whole grain bread (toasted & cut into fourths (3 pieces per skewer)
· 16 slices cheese (2 slices per skewer), any type is fine
· 8 slices bacon, cooked and cut into fourths (4 pieces per skewer)
· 16 slices of tomatoes or 16 grape tomatoes (2 per skewer)
· 16 small pieces of lettuce (2 per skewer)
· 16 slices of avocado, cubed (2 per skewer)
· Sauce, if desired (Thousand Island dressing)
· 8 large skewers
If using sauce, spread sauce on bread and skewer the piece with the sauce side facing down.
Next slide on a piece of turkey (folded into fourths), a piece of cheese, a piece of bacon, a slice of tomato, a piece of lettuce, slice of avocado, piece of bacon, slice of turkey.
Slide on another piece of bread and repeat steps above, finishing with a slice of bread with sauce side facing meat.
1. Crockpot Chicken Tacos.
Use “Stubbs Hatch Chile Cookin’ Sauce”. Cook on low in crockpot according to directions for 6 to 7 hours. Serve in tortillas with lettuce, cheese, tomatoes, and avocados. DELICIOUS!
2. Pecan Crusted Chicken.
Prep time 10/Cook 45 minutes.
· 1/2 cup spicy brown mustard
· 2 Tablespoons raw honey
· 1 cup pecans, crushed
· 4 boneless, skinless chicken breasts
Pre-heat oven to 350 F. In medium mixing bowl, whisk mustard and honey.
Pulse pecans in food processor until finely chopped. Pour into large bowl.
Blot chicken dry with paper towels. Roll chicken one breast at a time in mustard-honey mix, coat both sides.
Transfer coated chicken into pecan bowl and coat both sides.
Place crusted chicken into greased glass baking dish & sprinkle with sea salt. Bake 45 minutes or until juices run clear.
3. Paleo Chicken Fingers.
Prep time 10/Cook 16 to 18 minutes.
· 1 pound chicken tenders
· 1 egg, beaten
· 1/2 cup almond meal
· 1/2 teaspoon salt
· 3/4 teaspoon paprika
Heat oven to 425 F. Line large baking sheet with parchment paper.
Combine almond meal with spices on shallow plate. Place beaten egg in separate dish.
Dry chicken with paper towel. Dip in egg then almond meal mixture coating both sides. Place on baking sheet. Bake 16 to 18 minutes, turning over halfway thru, until internal temp is 180.
4. Bacon Lettuce Tomato sandwich
5. Turkey Club Skewers (See recipe with Lunch)
6. Bacon, eggs, fruit
7. Slow Cooker Cilantro Lime Chicken.
Prep time 10 minutes/Cook 6 hours
· 24 ounce jar medium or mild salsa
· 1 lime, juiced
· 1/4 cup fresh chopped cilantro
· 1.25 ounce packet taco seasoning
· 2 jalapeno peppers, finely chopped (optional)
· 4 to 6 boneless skinless chicken breast halves
In crockpot mix salsa, lime juice, cilantro, taco seasoning, peppers.
Add chicken and coat with mixture.
Cover and cook on low for 6 hours.
Serve with sour cream, crushed chips, rice, or in tortillas or tacos
8. Oven Baked Ranch Chicken Tenders
Prep time 8/Cook 16 to 18 minutes. Serves 3 to 4
· 12 chicken tenders
· 4 tablespoons olive oil
· 1 cup ranch dressing
· 1 tablespoon milk
· 1 cup Bisquick
· 1/2 teaspoon black pepper
· 1/2 teaspoon paprika
· 1/2 teaspoon salt
Preheat oven to 475. Line large baking dish with foil. Drizzle 2 TBSP oil over bottom of pan.
In large Ziploc, pour in ranch and milk. Add all tenders, zip back (get all air out), and shake or massage bag until all tenders coated. Marinate 15 minutes.
In large Ziploc add Bisquick, paprika, salt, pepper. Add marinated tenders to bag, zip up and shake until all tenders are coated.
Place chicken flat in baking dish, being sure they don’t touch each other. Drizzle 2 TBSP oil over top of chicken.
Bake 8 to 10 minutes (until underside golden brown), then carefully flip over and bake another 9-10 minutes.
Serve with extra ranch, BBQ sauce, etc.
Prep 10/Cook 10 – 15 minutes. Serves 2-3
· Flatout Light” Flatbread -- 6 carbs per flatbread - available at Hyvee, Walmart, Target, Hen House
· 9 ounces tomato paste
· 3 Tablespoons Italian seasoning
· 3 Tablespoons Italian seasoning
· 4 Tablespoons shredded parmesan cheese
· 1/2 cup shredded mozzarella cheese
· 1/2 cup shredded cheddar cheese
· Any veggies or meats you would like.
Preheat oven to 425 F.
Place flatbread on pizza pan.
Combine tomato paste and seasoning in bowl, then spread over flatbread
Sprinkle cheese evenly over pizza
Add any veggies or meats you’d like
Bake for 10 to 15 minutes
The recipes in this book came from:
- Dr. David Ludwig’s book Always Hungry
- Cookingclassy.com from Pinterest
- A Latte Food from PInterest
- Pip and Ebby from Pinterest-Sarah Fragoso’s book Everyday Paleo
- Amy Kyle – mom of four who feeds her kids “keto” diet.