by Dr. Jeremy Fritz
Nutrition plays a fundamental role in the health and wellness of our children. With a better understanding of overall nutrition, families can benefit by making more appropriate food choices that are designed to optimally fuel the brain and body. Remember, as parents, your personal food choices will reveal to your children the true value of healthy food.
Eating healthfully is a lifestyle which means that appropriate food choices are intended to be practiced for life…..so take this process seriously and recognize that every good choice is an investment in health. It is my hope that when planning your child’s meals, you will start to think of every meal as an opportunity to nourish your child’s brain and body. I recommend replacing the use of the word meal/snack with “feeding opportunity”, as every meal is an opportunity to foster health. This month I will concentrate on 3 basic nutritional principles that assist in optimizing the health and wellness of your children.
3 basic concepts:
1. Eat whole foods.
2. Eat every 2 1/2 to 3 hours.
3. Eat protein at every meal.
1.) Eat whole foods:
A whole food is defined as a food that is unprocessed and unrefined, or processed and refined as little as possible before being consumed. Whole foods typically do not contain added ingredients, such as sugar, salt, hydrogenated fats, chemicals, dyes, food colorings, and the like, that are deleterious to brain and body. Examples of whole foods include whole grains, fruits and vegetables; unprocessed meat, poultry, and fish; as well as nuts, seeds and various oils. When determining food choices, it is imperative to read labels. A general rule of thumb is the lesser the ingredients the more whole the food. This point is recognized as you do not find an ingredient label on a stalk of broccoli. When making healthier choices it is often necessary to choose convenient foods like sausages, hot dogs, and lunch meats. When choosing these types of foods, be sure to read the labels to ensure buying a minimally processed meat. For example, many healthier lunch meats only contain 3-5 natural ingredients vs. numerous ingredients within the typical nitrate/nitrite laden meats. The preservatives found within processed meats can exacerbate hyperactivity and decrease attention within your child by negatively impacting brain function. So remember this when determining the makeup of your child’s next “feeding opportunity”.
2.) Eat every 2 ½ to 3 hours & 3.)Eat protein at every meal:
Due to the similarities of steps 2 and 3, I will intertwine them into one basic concept. Eating often and consuming proteins at every meal are designed to maintain appropriate levels of blood sugar. The central role and importance of maintaining ideal blood sugar levels are crucial to adequate brain function. With that being said, one should consider the individual nutritional needs of the brain.
Basic Concept: The brain is the only organ that relies almost solely on glucose. In addition, it is the most sensitive organ to deviations from glucose balance. Once the blood sugar drops below an optimal set point, the brain will initiate an alarm response and signal the HPA axis (brain) to release glucocorticoids (cortisol) to mobilize glucose from stored glycogen in the muscles or liver. What this means is that a drop in blood sugar below a certain level will result in stress to your child’s brain and ultimately every bodily function. This stress can result in poor attention, hyperactivity, confusion, emotional outbursts, depression, fatigue and various other detrimental behaviors. I am quite sure that every parent has witnessed good days and bad days with their child. It should seem quite apparent that your child’s behavior can be influenced by blood sugar regulation.
In closing, here are some basic tips to get you started with the above:
Tips:
• Continually educate yourself on the value of healthy eating.
• Take time to plan a weekly menu.
• Pack healthy snacks when running errands.
• Teach healthy eating by doing not saying.
• Ask your children to list their favorite fruits/veggies.
• Inform your children that they will be trying 1new fruit and veggie per week.
• Be prepared for opposition…remembering that change is stressful for your child.
• Introduce fruits and vegetables only after discussing and preparing your child.
• Use rewards to encourage change and reflect positively to the good choices.
• Make fruit available and in sight. (i.e. fruit bowl on kitchen table)
• Eat fruits/veggies yourself to teach your children by doing.
• Plan trips to the grocery store for just fruits and veggies.
Dr. Jeremy Fritz is a board eligible Chiropractic Neurologist with the American Chiropractic Neurology Board, certified as a Clinical Nutritionist by the International and American Associations of Clinical Nutrition, and functional medicine practitioner with an emphasis on Childhood Neurobehavioral and Developmental Disorders. Dr. Fritz is also the Executive Director of the Brain Balance Achievement Centers of Vernon Hills, IL & Mequon WI.
The Brain Balance Program® is an individualized and comprehensive approach to helping children with neuro-behavioral and learning difficulties surmount their unique challenges. This proprietary, non-medical program has been successful in helping hundreds of children reach their physical, social/behavioral health and academic potential. We work with children who suffer with ADD/ADHD, Dyslexia, Learning Disabilities, Asperger’s and Autism Spectrum Disorders.
For more information, please visit www.BrainBalanceCenters.com.
Nutrition plays a fundamental role in the health and wellness of our children. With a better understanding of overall nutrition, families can benefit by making more appropriate food choices that are designed to optimally fuel the brain and body. Remember, as parents, your personal food choices will reveal to your children the true value of healthy food.
Eating healthfully is a lifestyle which means that appropriate food choices are intended to be practiced for life…..so take this process seriously and recognize that every good choice is an investment in health. It is my hope that when planning your child’s meals, you will start to think of every meal as an opportunity to nourish your child’s brain and body. I recommend replacing the use of the word meal/snack with “feeding opportunity”, as every meal is an opportunity to foster health. This month I will concentrate on 3 basic nutritional principles that assist in optimizing the health and wellness of your children.
3 basic concepts:
1. Eat whole foods.
2. Eat every 2 1/2 to 3 hours.
3. Eat protein at every meal.
1.) Eat whole foods:
A whole food is defined as a food that is unprocessed and unrefined, or processed and refined as little as possible before being consumed. Whole foods typically do not contain added ingredients, such as sugar, salt, hydrogenated fats, chemicals, dyes, food colorings, and the like, that are deleterious to brain and body. Examples of whole foods include whole grains, fruits and vegetables; unprocessed meat, poultry, and fish; as well as nuts, seeds and various oils. When determining food choices, it is imperative to read labels. A general rule of thumb is the lesser the ingredients the more whole the food. This point is recognized as you do not find an ingredient label on a stalk of broccoli. When making healthier choices it is often necessary to choose convenient foods like sausages, hot dogs, and lunch meats. When choosing these types of foods, be sure to read the labels to ensure buying a minimally processed meat. For example, many healthier lunch meats only contain 3-5 natural ingredients vs. numerous ingredients within the typical nitrate/nitrite laden meats. The preservatives found within processed meats can exacerbate hyperactivity and decrease attention within your child by negatively impacting brain function. So remember this when determining the makeup of your child’s next “feeding opportunity”.
2.) Eat every 2 ½ to 3 hours & 3.)Eat protein at every meal:
Due to the similarities of steps 2 and 3, I will intertwine them into one basic concept. Eating often and consuming proteins at every meal are designed to maintain appropriate levels of blood sugar. The central role and importance of maintaining ideal blood sugar levels are crucial to adequate brain function. With that being said, one should consider the individual nutritional needs of the brain.
Basic Concept: The brain is the only organ that relies almost solely on glucose. In addition, it is the most sensitive organ to deviations from glucose balance. Once the blood sugar drops below an optimal set point, the brain will initiate an alarm response and signal the HPA axis (brain) to release glucocorticoids (cortisol) to mobilize glucose from stored glycogen in the muscles or liver. What this means is that a drop in blood sugar below a certain level will result in stress to your child’s brain and ultimately every bodily function. This stress can result in poor attention, hyperactivity, confusion, emotional outbursts, depression, fatigue and various other detrimental behaviors. I am quite sure that every parent has witnessed good days and bad days with their child. It should seem quite apparent that your child’s behavior can be influenced by blood sugar regulation.
In closing, here are some basic tips to get you started with the above:
Tips:
• Continually educate yourself on the value of healthy eating.
• Take time to plan a weekly menu.
• Pack healthy snacks when running errands.
• Teach healthy eating by doing not saying.
• Ask your children to list their favorite fruits/veggies.
• Inform your children that they will be trying 1new fruit and veggie per week.
• Be prepared for opposition…remembering that change is stressful for your child.
• Introduce fruits and vegetables only after discussing and preparing your child.
• Use rewards to encourage change and reflect positively to the good choices.
• Make fruit available and in sight. (i.e. fruit bowl on kitchen table)
• Eat fruits/veggies yourself to teach your children by doing.
• Plan trips to the grocery store for just fruits and veggies.
Dr. Jeremy Fritz is a board eligible Chiropractic Neurologist with the American Chiropractic Neurology Board, certified as a Clinical Nutritionist by the International and American Associations of Clinical Nutrition, and functional medicine practitioner with an emphasis on Childhood Neurobehavioral and Developmental Disorders. Dr. Fritz is also the Executive Director of the Brain Balance Achievement Centers of Vernon Hills, IL & Mequon WI.
The Brain Balance Program® is an individualized and comprehensive approach to helping children with neuro-behavioral and learning difficulties surmount their unique challenges. This proprietary, non-medical program has been successful in helping hundreds of children reach their physical, social/behavioral health and academic potential. We work with children who suffer with ADD/ADHD, Dyslexia, Learning Disabilities, Asperger’s and Autism Spectrum Disorders.
For more information, please visit www.BrainBalanceCenters.com.
