Proper Diet with Kids

**RnRGirl** · 06-20-2003, 01:18 PM

I have a question about maintaining a proper diet when you have kids. I think I am eating okay during the day my problem is dinner. I am trying to prepare one meal that will be good for my diet as well as something my 13 yr old son will eat. My problem is not really the meat we have, we eat things like chicken breast, fish or lean red meat. My problem is side items we always end up with things like Mac & Cheese, Lipton Noodles, or Potatoes. Is there a way to cook one meal that we can both enjoy. The other problem is that I don't get home from the gym until about 7:30 pm and have to start the meal then.

Thanks

CK

**Jodi** · 06-20-2003, 01:37 PM

You could have brown rice, sweet potatoes, lentils, fruit. You could just do a big green side salad instead. If your trying to lose fat, stay away from pastas and boxed or white rices. Try making stir fries with brown rice or sweet potatoe fries in the oven, a side of any lentil will be much better than pasta.

**derekisdman** · 06-20-2003, 01:48 PM

Also lets remember what fit freak brought up about Balance. imo regular potatos are great, could have some green beans corn etc. all are healthy choices.

**Jodi** · 06-20-2003, 01:53 PM

I stay away from regular potatos. Try red potatos instead I hear they are better. Veggies are good anytime but green veggies are your best.

**derekisdman** · 06-20-2003, 02:00 PM

I'm just assuming here that her 13 year old son is not a bb

I'm 18 and I remember 13 year olds whose meals consisted of chocolate chip cookies, chips, soda, soda, soda, sugar, sugar etc. etc. Regular potatos are fine darn it!

**Jodi** · 06-20-2003, 02:06 PM

You eat what you want to eat. I'm giving my advice here if she takes it she takes it, if she doesn't no big deal. k?
BUT if you look at the GI of the difference you would know why I suggest what I suggested.

Red Potatos : 57
Russet: 85

Red potatos are going to produce much less of an insulin response than regular potatos and if her goal is to lose bodyfat then she would be making a better choice eating the red potatos. I doubt a kid is going to care if its a red potato or a russett potato but for her it will make a big difference.

**RnRGirl** · 06-20-2003, 02:14 PM

By the way when I say potatoes I mean instant in a package

I am wanting to lose bodyfat. How do you make sweet potatoe fries? Is eating your last meal of the day at 8 or 8:30 a real nono?

**derekisdman** · 06-20-2003, 02:21 PM

Ah Ha Jodi! Try telling me instant potatos are better than regular baked potatos come on do it! You can't. All those red potatos seem to get you touchy.

8:00-8:30 isn't a no no, well depending on what time you go to bed but usually you have to eat that late and often times later in order to get all your meals in.

**Jodi** · 06-20-2003, 02:23 PM

You should stay clear of anything of a box. I eat my last meal of the day about 1/2 hour before bed so 8:30 is not a big deal at all. Remember, your about to go to sleep for 6-8 hours without food. To keep your metabolism going your body needs food every 3-3.5 hours so close bedtime is fine.

I bake my sweet potatos ahead of time because they take a while in the oven. Bake til their almost cooked. Then I peel the skin off slice them up, be careful not to mush, and spray a pan and bake til there a little crunchy on the outside.

**RnRGirl** · 06-20-2003, 02:33 PM

Ok I'm beginning to think my 1st statement that I'm eating okay during the day is way off here is a sample of my meal plan

1st meal (8:30)
Oatmeal (instant packaged stuff)

2nd Meal (12:30)
2 slice turkey breast (cold cuts)
2 slices swiss chess
spicy mustard
8 carrots
cottage cheese or applesause

3rd meal (3:30)
lowfat yogurt with scoop of protien powder

4th meal (5:00)
Balance Bar

5th Meal (8:30)
dinner we've already talked about that......

If my weight, supplements and workout schedule influence this let me know.

**Jodi** · 06-20-2003, 02:34 PM

Yeah we could work on that plan. I have to go right now but I'll reply back to that when I get home.

**Jodi** · 06-20-2003, 02:42 PM

You should read up on carbs and EFA's (essential fatty acids). Check out some these links

**RnRGirl** · 06-20-2003, 03:28 PM

Okay I look forward to hearing from you. If at all possible can we keep the balance bar (I love those things).

**derekisdman** · 06-20-2003, 04:08 PM

Well i'm not going to tell you what to do but I will tell you the balance bar is a problem. I believe it is filled with sugar and sugar is a no no. There is a thread on here some where insisting nutrition bars are evil which is usually true. It's up to you whether you want to get rid of them or not.

**Jodi** · 06-20-2003, 08:22 PM

Before I start helping you with your diet, I need to know what you do at the gym. I also need stats, age, height, weight etc.

**RnRGirl** · 06-20-2003, 08:46 PM

Beginning stats Jan 2003
33 yrs, 5"9", 222lbs 39% BF

Current Stats
34 yrs, 5'9", 179lbs 33% BF
14 total inch loss

3 sets 12 reps on all listed
Sun - Legs
Squats
Leg Ext.
Stiff Leg Lifts
Leg Press
Lunges
2o min cardio

Mon - back
11:30 30 min cardio @ work
6:00 pm
1 Arm rows
DB Pullovers
Pullups
Lat pulldown
20 Min Cardio

Tues
OFF

Wen - Chest
11:30 30 min cardio @ work
6:00 pm
Incline DB Press
Incline Flies
Chest Dips
Cable Crossovers
20 min cardio

Thur - Calves & Shoulders
11:30 30 min cardio @ work
6:00 pm
one leg calf raise
standing calf raise
seated calf raise
calf press
Bent over Lat raise
Shoulder Press
Upright Row
Front Raise
20 min cardio

Fri
Off

Sat - biceps & triceps
DB Curls
Triceps kickback
preacher curl
tricep pressdown
Hammer Curl
Overhead Ext.
20 min cardio

Then I start all over again

**Jodi** · 06-20-2003, 09:17 PM

Originally posted by RnRGirl
First things first, this is not enough food for you. You need to eat more to speed up your metabolism. You should be eating around 2100 cals a day

1st meal (8:30)
Oatmeal (instant packaged stuff)

Stay away from anything boxed, instant or processed. Get the Old Fashioned Oats, they only take 3 mins in the microwave oppose to 1 minute and they are much better for you. You have no protein in this meal. Have 1/2 C. oats with Eggs or oats with a protein shake. You also should think about adding EFA's (essential fatty acids) into your diet.

2nd Meal (12:30)
2 slice turkey breast (cold cuts)
2 slices swiss chess
spicy mustard
8 carrots
cottage cheese or applesause

Cold cuts, processed meats full of sodium nitrite. Have some chicken or turkey, or a can of tun with some mayo instead. Are you eating bread? I would replace the carrots with celery and no applesauce.

3rd meal (3:30)
lowfat yogurt with scoop of protien powder

Yogurt is full of sugars. Have some cottage cheese and natural sugar free peanut butter or a protein shake with heavy cream and strawberries

4th meal (5:00)
Balance Bar

Sorry the Balance should go. Have a can of tuna over romaine lettuce with 2 T. of Newman's oil base dressing. Chicken, turkey, beef or fish anything with a veggies and also some fat would be better. Also, I would suggest an apple, peach or grapefruit as well.

5th Meal (8:30)
dinner we've already talked about that......

All of these suggestion depends on the progess you want and how fast you want it. If you choose the better food choices then you will have better progress. Its all up to you

**RnRGirl** · 06-20-2003, 09:31 PM

I am not eating bread I roll the turkey and cheese and dip in spicy mustard.

I bought some flax seed oil today how should I add that to my diet.

**RnRGirl** · 06-20-2003, 09:40 PM

should i use fat free mayo
how much peanut butter,strawberries & heavy cream should I eat

On the peanut butter is JIF ok or is that not natural PB

**Jodi** · 06-20-2003, 09:41 PM

Each meal should have about 15G of fat. So after you calculate how much fat is in your proteins and carbs, add the remainder from sources like Flax, fish oil, olive oil, nuts, nut butters (natural), safflower oil. Do not cook your oils because at high temps they turn rancid. Keep your flax oil in the fridge.

Good, if your already not eating bread then we don't have to worry about that. Get some heathier protein and carb choices. Divide your meals up equally meaning all 5-6 meals should have the same macros except when it comes to the carbs. Meals 1,3,5 have 25-30G carbs. In your last meal of the day (which btw, I would think about adding a meal 6) try to keep your carbs low to zero. Make sure you eat lots of green veggies and drink tons of water.

**RnRGirl** · 06-20-2003, 09:51 PM

Based on the times I'm eating when should I add another meal
8:30
12:30
3:30
5:00 (this was the balance bar on the drive home only on workout days, I forgot to mention is was only on WO days)
8:30

How would 10:30 be an hour before I do my cardio @ lunch

**Jodi** · 06-21-2003, 06:21 AM

8:30
11:00
2:00
5:00
8:00
10:30 - 11:30 (or depending on when you go to bed)

Or adjust the times to your schedule. You can eat beteen every 2.5-3.5 hours.

**Fit Freak** · 06-21-2003, 03:18 PM

Re. potatos...Russet are higher GI...but ultimately the GI will depend on how you cook the potatos...red are lower than russet but have you tried NEW WHITE Potatos...they're quite a bit lower GI.

Also in terms of keeping the GI low....never boil them...try to bake them and eat the skin

One note here after reading over the advice Jodi is providing...with is good btw

...you will not want to have 15 grams of fat per meal UNLESS you eat and stick to a low carb plan. Once you increase the carbs you will HAVE to reduce your fat intake!...trust me

**Jodi** · 06-21-2003, 05:23 PM

you will not want to have 15 grams of fat per meal UNLESS you eat and stick to a low carb plan. Once you increase the carbs you will HAVE to reduce your fat intake!...trust me

Most definately true! The more carbs you eat the less fat you need. In a lower carbohydrate plan you use fat to increase calories and provide satiety.

Thread: Proper Diet with Kids

Thread Tools

Display

Proper Diet with Kids

Similar Threads

please provide me proper diet.....

College kids diet help

Proper Diet??

first proper diet

With proper diet

Posting Permissions