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Alternatives for sweets and candy
 There are many alternatives to the sugary sweets. Choose nuts, dark chocolate, pumpkin seeds, melon seeds, fruit, dried fruit, roasted corn, roasted soy beans or dried chick-peas as a Saturday night snack. Live by the motto: Everything in moderation. You can eat sweets sometimes, but not every day, and not too much.
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Quinoa, soy beans and sauce!
 The soy bean is fat but filled with the healthy fats that our bodies need. It’s rich in protein and unlike other vegetable products they contain fully adequate protein. That means it’s just as good as meat, fish and dairy products. Many vegetarian meals are made from the soy bean. The soy bean cheese Tofu is the most common, popular and healthy alternative.
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Wheat, linseed and cereal!
 A lot of cereal are sweetened with sugar, fruit sugar or honey. Due to the big sugar debate the last couple of years, many brands have reduced the sugar content.
Terms like “25% less sugar” are common. The question is: 25% of how much? How much sugar was there to start with?
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Butter, sugar and oils!
 Fruit sugar is a better type of sugar because it travels more slowly into your blood. Unlike refined sugar, it passes through the liver and is broken down. This means the energy is provided to the body step by step. The pancreas has enough time to release the right amount of insulin to open up the cells and the bloodsugar level rises slowly.
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Fruit, vegetables and milk
 The root vegetables are an amazing addition in the kitchen. They’re rich in nutrition, easy to cook, cheap and keep for a long time in the fridge.
My tip is to shred carrot, Swedish turnips and parsnips and cook in the oven. Even mashed root vegetables and gratins are healthy easy alternatives.
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Meat och Fish
 The variation of red and white meat together with fatty fish gives a good base and balance in the blood. White meat is mostly chicken and turkey, while red meat is fillets of beef, pork chops, minced beef and lamb. To influence the meal in a positive way you can choose a meat where it’s easy to cut off the fat.
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Panncakes, pasta and sandwich topping!
 Pasta comes in many shapes and sizes. They’re made from durum wheat, eggs, salt and water.
Pasta that is only cooked for a few minutes is easy for the body to break down, compared to the pasta that takes longer to cook.
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The most common questions at the grocery store
Which soft bread should I choose?
The white bread is based on wheat flour and needs sugar and yeast to rise properly. When the bread reaches our warm belly, it’s broken down in an environment of other sugars and starts a second fermentation process. The white bread is made from a more finely ground flour which breaks down fast by the body.
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Ask our expert at Children in Shape.com - for free advise or any questions regarding physical activity and nutrition. Zarah Öberg is Sweden's top kids health and nutrion expert. Ask Our Expert! |
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 We here at Children in shape .com want to inspire everyone, both young and old...
to a more agile life and a healthy attitude towards diet and exercise. We want to show the joy of active play and how great it is to do things together. It doesn't have to be complicated or timeconsuming to live healthy and feel good!
Together with us there is no competition or prestige. Help us put the World in motion and join us in motivating and inspiring to joyful, uncomplicated cooking and exercise!
We'll get you started with the amazing words we work by: inspiration, motivation, simplicity and just right!
Zarah Öberg,
Editor of Chief
Childreninshape.com
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Exercise for kids
Exercise is the same as playing for kids. It’s important that the play is free from achievement and that the adults don’t put prestige, competition or demands on the activity. Read about exercise |
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