Posts Tagged ‘nutrition kids’

Guest Blog: Connie Evers – Nutrition Q&A Part 1

Wednesday, July 17th, 2013

Connie’s Healthy Eating Blog

Connie answers nutrition questions from @TruthOnHealth twitter fans

Nutrition Q&A

Q. What would you recommend, nutritionally, for my 13 year old son to gain weight and muscle? – ArleneDickinson,LMHC @chionlynx

A. In order to gain muscle, it is necessary to regularly engage in a strength training program. Weight lifting, resistance exercises, kettle balls, or a variety of calisthenics can all increase muscle mass. With a growing 13 year-old boy, it is important to consult a knowledgeable trainer who makes sure that strength training is done in a safe manner which doesn’t risk injury or compromise growth.

As far as nutrition is concerned, the body’s first need is for energy (calories). If your son is not eating enough calories to support growth and fuel his energy needs, he will not be able to build muscle. On average, an active 13 year old male needs about 2600 calories each day. In terms of protein requirements, an active teen athlete needs roughly 1 gram of protein per pound of body weight. For instance, a 13 year old boy who weighs 100 pounds and engages regularly in sports and strength conditioning will require roughly 100 grams of protein per day. (more…)

Guest Blog: Connie Evers – Healthy Eating, One Step at a Time

Wednesday, March 13th, 2013

By Connie Evers MS, RD, LD – Nutrition for Kids

Connie’s Healthy Eating Blog – Healthy Eating, One Step at a Time
Making food choices you can live with is the key to long-term health

March is National Nutrition Month®, which is a great time to reflect on your eating habits and set some goals for long term, sustainable changes. This year’s theme is “Eat Right, Your Way, Every Day.”

Good eating habits begin with a list or two.


Guest Blog: Connie Evers – A Delicious, Heart-Healthy Chili (Plus Leftovers)

Tuesday, February 19th, 2013

By Connie Evers MS, RD, LD – Nutrition for Kids

Connie’s Healthy Eating Blog – A Heart-Healthy Recipe

Earlier this month, I covered how Mediterranean diets can help promote a heart-healthy diet. In this installment, I’m sharing a heart-healthy take on a wintertime stew favorite.


Guest Blog: Connie Evers – The Benefits of Whole Grain + Recipes!

Monday, November 5th, 2012

By Connie Evers MS, RD, LD – Nutrition for Kids

Connie’s Healthy Eating Blog – Choosing and Using Whole Grains

Rich in fiber, complex carbohydrates and nutrients, whole grains provide energy for moving bodies and thinking brains.

Children really benefit from the nutrient boost that whole grains provide. Most American kids eat very few servings of whole grains and prefer products made from refined flours. When children are offered whole grains beginning at a young age, they get used to the coarser texture of whole-grain breads and cereals. I advise parents to start whole grain iron-fortified baby cereals (e.g. oatmeal, brown rice, whole wheat) as soon as they begin feeding solid foods at around 6 months of age. And of course, parents who eat whole grains on a regular basis up the odds that their kids will too! (more…)

Guest Blog: Connie Evers – Happy Birthday to MyPlate!

Thursday, June 21st, 2012

By Connie Evers MS, RD, LD – Nutrition for Kids

Connie’s Healthy Eating Blog – Happy Birthday to MyPlate! offers Americans a blueprint for healthy eating

One year ago, Americans were introduced to MyPlate, a food guide which includes the five food groups depicted in the optimal proportions. The MyPlate graphic makes it perfectly clear that half of our plate should be fruits and vegetables, with protein, whole grains, and low-fat dairy rounding out the picture.

Many wondered whether the symbol was too simplistic and questioned how a picture of a place setting could promote positive changes in our lopsided (and mostly unhealthy) eating habits. After one year of working my MyPlate, I’m optimistic that this tool can indeed guide Americans toward healthier habits. While the MyPlate graphic is simple in design, the accompanying website has all the tools needed to learn, plan, choose and analyze your family’s eating and exercise habits. If you haven’t checked out the MyPlate website, it’s time to point your browser to

Here’s a step-by-step guide to get you started in the process of guiding your family’s plates towards the MyPlate model:

Determine your Daily Food Plan
The first step is to create a personal food plan based on your estimated caloric need. Go to the Choose MyPlate “Daily Food Plan” and enter your information. (more…)