Balance.  Life is all about balance, isn’t it?  Balance between work and home.  Balance between exercise and vegging out.  The list is endless...you don’t want to hear all of mine!  Balance can be applied to any meal or snack as well. A healthy meal or snack includes a balance between Powerful Proteins, Colorful Carbs and Friendly Fats.  Each has its role in creating happy, healthy children.

Powerful Proteins are high quality complete proteins, containing all the essential amino acids for humans.  (Nine amino acids are considered essential, because we must get these amino acids from the food we eat.[1])  Generally complete proteins are from animals sources (meat, poultry, dairy, eggs, and fish).  There are plant foods that make an exception to this rule (soybeans, quinoa, hempseed, amaranth, buckwheat and spirulina), they contain all nine of the essential amino acids but not always in an adequate proportion to meet the dietary need of humans.[2] HERE are some examples of Powerful Proteins.

Proteins are complex molecules made from amino acids that have many functions within the body.  The sequence of amino acids (20 available) determines the protein’s function. We digest proteins we eat and break them down into amino acids.  These amino acids are then absorbed into our body.  Some of these amino acids go onto function as neurotransmitters (glutamate and GABA), while other amino acids are re-assembled into proteins with different functions.  Some proteins function as antibodies, a part of the immune system that helps identify and target foreign invaders in the body for destruction.  Other proteins are enzymes that speed up chemical reactions in the body, affecting anything from metabolism to DNA repair.  Messenger proteins like insulin and growth hormone help cells communicate between each other.  Proteins also provide structure and support, for example collagen and elastin (in cartilage) and keratin (in hair and nails).  Transport proteins like hemoglobin, transport smaller molecules throughout the body.  Talking about the importance of proteins, hemoglobin transports oxygen from the lung to every cell in our body! So you can see - proteins are powerful - and a must for every meal and snack.

Colorful Carbs found in fruits, vegetables, herbs, legumes, nuts, seeds and whole grains are loaded with natural colors.  These colors in the plants are from their phytonutrients, the health-protecting plant compounds.  Laboratory studies show that phytonutrients reduce the risk of cancer, possibly due to their anti-oxidant and anti-inflammatory effects.[3] Selenium found in fruits and vegetables, plays a role in thyroid hormone metabolism, immune function and making glutathione, a major antioxidant. Colorful Carbs are also loaded with antioxidants, such as vitamins, minerals, and phytonutrients that scavenge free radicals in the body preventing them from damaging cells. Choosing nutrient-dense carbohydrate food also provides the body with fiber, supporting normal digestive function.  Fiber has also been found to improve constipation, lower cholesterol, reduce weight, prevent colon cancer, and help those with diabetes.[4] Don’t forgot to add color to every meal and snack!  HERE are some examples of Colorful Carbs examples.
 
Friendly Fats refer to high-quality fats, both saturated (meat, butter, cheese, whole milk, and coconut oil) and unsaturated (nuts, olive oil, avocados, and wild salmon).  For optimal health, keep in plenty supply of the unsaturated fat called omega-3 fat (EPA, eicosapentaenoic acid and DHA, decosahexaenoic acid).  An easy daily source is cod liver oil.  Black current oil, borage oil and evening primrose oil are great sources for the omega-6 fat called GLA (gamma-linolenic acid).  GLA, unlike other omega-6 fats (soybean oil, sunflower oil, safflower oil, and others) and trans fats (partially hydrogenated oils), reduce inflammation in the body, like EPA and DHA. Research has found EPA, DHA, and GLA to benefit allergies, asthma, eczema, ADD/ADHD, autism, mood disorders, cognition, IQ, vision and more.[5] HERE are some examples of of Friendly Fats.
 

As you can see a balance of powerful proteins, colorful carbs and friendly fats is key to a well balanced meal and a happy healthy child. Challenge yourself - provide this balance for your family.  If it seems too overwhelming, choose one meal or snack everyday, and start there.  It is worth your effort!

 

Susan McCreadie, MD is a Holistic Pediatrician and co-founder of nourishMD. She shows parents how to find REAL health for their child, so they can stop treating their child's symptoms and instead find solutions that help their child heal from the inside out.

Sources:
1. Young, VR. (1994). Adult amino acid requirements; the case for a major revision in current recommendations. The Journal of Nutrition, 124 (8 Suppl): 1517S-1523S.
2. Complete Protein. (2011). Wikipedia. Retrieved December 26, 2011 from http://en.wikipedia.org/wiki/Complete_protein
3. Phytochemical (2011). Wikipedia. Retrieved December 26. 2011 from http://en.wikipedia.org/wiki/Phytonutrient
4. Pray, S. (2006). The Health Benefits of Fiber. Medscape Pediatrics. Retrieved December 26, 2011 from http://www.medscape.com/viewarticle/540168
5. http://omega-research.com/