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According to a news study, kids of highly educated parents eat healthier diets.  The research was conducted at nearly 15,000 children between the age groups 2 to 9 in eight European countries — Belgium, Cyprus, Estonia, Germany, Hungary, Italy, Spain and Sweden. The purpose of the research was to analyse the connection between parents’ education levels and their children’s nutrition. The findings of the study were published in the March issue of the Public Health Nutrition. According to Juan Miguel Fernandez Alvira, from the University of Zaragoza in Spain, “the greatest differences among families with different levels of education are observed in the consumption of fruit, vegetables and sweet drinks.”



Report of the findings:

1. Children of parents with low and medium levels of education consumed less fruits and vegetables and ate more processed foods, sweet drinks, junk food, etc. most of which are high in fats and sugars. 

2. Children of parents with higher levels of education feed their children with more healthy foods like fresh fruits, salads, vegetables, rice, pasta, whole-grain bread, soy, etc. that have high nutritional value and good fats.

3. Children born in families with lower social and economic status are at the maximum risk of becoming overweight and obese.


Fernandez Alvira, in a Plataforma SINC news release added, “The programs for the prevention of childhood obesity through the promotion of healthy eating habits should specifically tackle less-advantaged social and economic groups, in order to minimize inequalities in health.”


According to the World Health Organization, almost 40 million children less than 5 years of age were overweight as per a report in 2010. 


There is a dire need to monitor children’s eating habits. Parents should inculcate healthy eating habits in children from an early age and teach them the benefits of consuming well-nourished food. Women, at the time of pregnancy need to be doubly careful about their diet because the same eating habits are transferred to the child. In Miami, Women and kids can join Fitness Classes at MetropolisFitness and SPA.


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According to a study, approximately 40% of new moms start feeding their babies with solid food much before the recommended age of 4 months. Some moms cite the reason of starting solid food as a recommendation from their health care provider while some assert that their baby sleeps longer if fed with solid and semi-solid food. However, if you are one of those, you need to be watchful of your baby’s eating habits. If you start solid food too early, your baby can face a number of health problems.



Why 4 months?


As per the American Academy of Paediatrics, the infants need to eat solid foods develops at about 6 months. Giving solids too early exposes the baby to chronic diseases like diabetes, obesity, eczema, celiac disease, ear infections, diarrhea, sudden infant death, etc. Breast feeding is recommended for first 6 months for the best health of the baby. 


Signs that your baby needs solid food:


Your baby will give you clear signs when he’s ready to move beyond liquid-only nourishment. Watch out for the following signs and start solid food accordingly.


1. Head control – When the baby is able to keep his head in a steady, upright position

2. End of extrusion reflex – When the baby stops using his tongue to push food out from his mouth

3. Sitting upright – When the baby is able to sit upright with your support to be able to swallow well.

4. Chewing motions – The baby’s mouth and tongue develop according to the digestive system. When the baby is able to move the food back to the tongue and swallow it without much drooling, it’s time to start solids. However, you might still notice drooling if your baby has started teething.

5. Weight gain – When your baby is almost double the weight of the weight at the time of birth

6. Growing appetite – When your baby feels hungry even after 8 to 10 feedings of breast milk, it’s time for a solid diet.

7. Baby’s curiosity – If your baby eyes your bowl of rice or anything that you eat and watches you while your food travels from your plate to your mouth, it’s a signal for solid nutrition.

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Cruciferous vegetables are known to fight cancer cells, reduce the chances of cognitive decline associated with aging, lower down inflammation in the body, detoxify carcinogens, decrease oxidative stress, protect skin against sun damage, etc. Cruciferous vegetables are packed with beneficial nutrients and therefore, must be consumed in the right quantity by everyone. Despite having so many benefits, some people are not convinced to eat broccoli. If you do not like the taste of broccoli, thanks to nature, you have many other options to choose from that have the name nutritional value like broccoli. Next time you go for vegetable shopping, make sure to buy vegetables from the cabbage family that besides broccoli include Brussels sprouts, cauliflower, kale, cabbage, Swiss chard, collard greens, bok choy, cabbage, watercress, arugula, etc. These nutrient-packed vegetables are easily available in grocery stores. They are not only easy to digest but also full of health.



Cooking Ideas for Cruciferous Veggies:


Broccoli – Put broccoli in boiling water for a minute. This will make it tender without losing its nutrients. Chop some tomatoes, boiled potatoes, and any other choice of your favorite veggies. Make a salad dressing by adding some olive oil, vinegar, black pepper, and salt to low fat curd. Fold in the veggies in the curd and enjoy a healthful salad.


Cabbage/Cauliflower – Oven-roast cabbage or cauliflower and add it to your regular salad. You can also try antioxidant rich, purple cabbage. Remember to use low fat curd as salad dressing instead of mayonnaise or cheese sauce to minus the calories. 


Bok Choy – Chinese cabbage or bok choy is low in calories. You can stir-fry it, steam or saute it or even have it raw. Toss it in rice wine, vinegar, or low-fat curd dressing and have it anytime during the day. Eating it raw has an extra advantage; it helps to preserve its Vitamin C, which is heat sensitive.


Kale – Like bok choy, kale can be eaten in any form – raw, steamed, or sauteed  Often called a ‘super food’, kale is rich in vitamins, minerals, and antioxidants. So, have it the way you want and enjoy healthy living.


Do you have any other recipes to share?


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According to lactation specialists, nursing mothers should eat foods that are healthy and familiar, even if those foods are spicy curry or salsa.


The food that a mother eats during her pregnancy has a major impact on the eating habits of the baby. Babies learn to love food what their mother eats during lactation. For instance, a Mexican mother would eat tortillas, beans, and chillies. The flavour of this food would pass on to the breast milk. This builds a bridge from the breast to the table.



Children Healthy Eating Habits:

To develop healthy eating habits in children, nursing mothers should eat foods that are rich in high nutrition like fruits, vegetables, grains, proteins, calcium, fish, lean meats, etc. For those who eat fish, you must be cautious about the varieties that are high in mercury like tuna fish. The consumption of such fish should be limited to one or two servings a week.


If you are worried about the foods that cause gas pains in babies, you can relax. If you eat beans, your baby won’t get any gas problems. Your baby would be gassy due to familiarity. The foods that a mom eats during her pregnancy should be fine for her to eat during lactation.


If you are an occasional wine or beer drinker, moderation and timing should be the key. Alcohol passes on to the breast milk. So, if you have one drink, it will take about two hours for your liver to remove it from your breast milk. So, if you cannot resist the craving for alcohol, have it well before the next feeding.

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Posted by on in Fitness Updates

The American Academy of Nutrition and Dietetics announced March 2013 as the National Nutrition Month with the theme, “Eat Right, Your Way, Every Day”. This implies that no matter which culture you belong to, you must eat a healthy, nutritious diet daily. 



On and off we all have holidays and fests upon us during which we love to feast with our family and friends. This is the time when some of us experience anxiety and fear of either eating too much of the sinful foods or not eating a particular food item so as to cheat on our diet. You don’t have to live your life like this anymore now. The dietitians and personal trainers at the Metropolis Fitness Club go with the scientific realization that there is no such thing as “bad food” or “good food”. The key is to know how much quantity to eat a particular food item. As an instance, if you choose to eat chocolate cake, you should make sure that you eat other food groups in the right quantity so that you meet your daily dietary nutrition. If you eat the right amount of the cake and compensate your day by eating grains, vegetables, fruits, dairy, meat, etc., you can have your cake and eat it too! 


Another important thing to understand is that if a particular food is considered as the best, for example, if you hear, “bananas are the best food to have”, this does not mean that you should gorge on bananas the whole day. This will make you malnourished because you also need other nutrients. 


Eat anything in moderation.


Always remember these 3 points:

1. “Good food” or “bad food” is a misconception.

2. Choose to eat in the right quantity.

3. Include grains, dairy, fruit, vegetables, meat/meat substitutes food groups in your daily diet.


Once you develop this habit of right eating, i.e., eating the right foods and eating everything in the right quantity, you will enjoy all your days without any guilt feelings. So, eat right and live wise.

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