By Richard Malik, ND
As published in the Lakeville Journal, Millerton News, & Winsted Journal
7 June 2007

Important Note #1: If you expect baby or Jr. to do it, Mom and Dad need to be setting the standard by example.

Important Note #2: Remember that eating is one of the joys of life. The goal is for it to be healthful and joyful at the same time.

1. Reduce dietary sugar, sweets and sweeteners (corn syrup, honey, maples syrup, molasses). In most cases, none is better than some, which is better than more.
2. Reduce dietary refined carbohydrates (white breads, flours, and pastas) and processed foods (anything that is made in a factory, by a machine or refined).
3. Avoid farm raised fish due to high levels of polychlorinated biphenols (PCBs). Avoid tuna and swordfish due to high levels of mercury and avoid fish with high levels of mercury contamination: Grouper, Marlin, Swordfish, Shark, Mackerel, Tuna, and Lobster.
4. Consume plenty of clean and simple water. People of all ages should urinate 7-10 times daily.
5. Eat lots of vegetables — all that you can eat. Vegetables should be the staple of the diet from introduction of solid foods until death. Whole vegetables are better than juiced vegetables because whole vegetables provide more fiber and help satiety.
6. Consume moderate amounts of fruits. Amount varies based on age and size of the child. Use 3-5 fruits for the average adult as a guide to child and adolescent fruit consumption depending on the age of the child, about 1-3 large fruits (i.e. apples, bananas) per day.
7. Eat whole grains, including: brown rice; whole wheat including bulgur; kasha, millet, rolled or steel-cut oats, polenta and other whole corn products, and quinoa.
8. Healthy fats and oils include flax oil (raw), olive oil, sunflower oil, safflower oil, canola (???), soy oil (???), and fish oils (including EPA and DHA). Healthy fish, including wild salmon, cod, mackerel, herring, sardines, caviar, and anchovies can be consumed 2-3 times per week or fish oils like cod liver oil can be supplemented.
9. Avoid “Trans” fats which are found in margarine and commercially baked products. Reduce saturated fat which comes from meat and dairy products. Consume red meat and dairy products 1-2 times per week or 2 times a month. Fermented dairy products (yogurt, cottage cheese, etc.) are most healthy dairy options.
10. If you can afford it, buy organic. Order of importance is: butter; poultry and eggs; meat and dairy products; and vegetables and fruits.

• apples
• bell peppers
• celery
• cherries
• imported grapes
• nectarines
• peaches
• pears
• potatoes
• red raspberries
• spinach
• strawberries

• asparagus
• avocado
• bananas
• broccoli
• cauliflower
• sweet corn
• kiwi
• mangos
• onions
• papaya
• pineapples
• sweet peas

— Don’t have junk food in the house

— Make a food menu for breakfast lunch and dinner for each week or month

— Cook in large bunches — freeze or store for later

— Make a “snack pack” to have with you in the car or for hunger emergencies

• Provide healthy choices for lunches — a variety of good options
• What is served is what is served — don’t make a separate meal for your child
• Keep foods simple — children often like simpler foods than adults like
• Involve your child in the preparation of healthful foods and meals
• Decorate foods: make fun shapes and presentations
• Introduce diluted vegetable juices to get the vegetable wagon moving
• Include healthy dips, like healthy guacamole, bean dip, and salsa for veggies
• Put more vegetables into food you already eat:
• Put finely cut vegetables into soups
• Very finely cut vegetables and greens go well in pasta sauces and refried beans
• Make muffins with vegetables
• Separate salad ingredients so children can pick what they want in their salads