Perfect Health Diet for Kids

As you know, I have been doing a modified version of the Perfect Health Diet, with good results.  I lost 11 pounds in the first two weeks, then gained 4 pounds back after doing a meal at Whataburger on my cheat day.  It took me some time, but I have lost those 4 pounds.  So now I’m one pound away from being in the next lowest “decade,” weight-wise.

I am now following all of the “rules,” with the exceptions I have decided to allow.  These are the rules I am following:

1.  3-4 fist-sized servings of “safe starches.”  These are starchy vegetables, according to the book.  Also allowed is white rice, but I limit that to sushi.  Otherwise, I soak brown rice and gluten-free grains.  The concern, in the book, is phytic acid, which is eliminated by soaking.  I eat starches with lunch and dinner.  (And occasional gluten-free pancakes for breakfast, instead of a starch for dinner!)

2.  1 fist-sized serving of fatty meat or eggs.  Usually this is at dinner, unless we eat bacon or eggs for breakfast.

3.  Up to 1 fist-sized serving of sugary vegetables (such as carrots) or fruits.  These are either eaten with dinner, or as a dessert.

4.  As many green veggies as you want.  I try to include them in every meal.

5.  Enough good fats (basically anything but trans fats and omega-6’s) to make the food tasty but not oily.  I used a bit more than the book recommends, because I cook on cast iron.

6.    Avoid gluten.  The book goes into great detail on the research behind this.

7.  Avoid legumes, including peanuts.  We are phasing out canned beans, but we will occasionally eat soaked beans.

8.  Avoid milk, but eat fermented and fatty dairy products.  We make some exceptions, using half-and-half and giving Beanie organic milk in her lunches.

9.  Avoid corn.  We eat organic corn occasionally.

10.  Eat salmon once a week.  Rob is not a fan, but it tastes less fishy if it’s white wine poached.  It is also delicious raw, in sushi.

11.  Eat “supplemental foods.”  These include seaweed (we eat nori daily), beef liver and kidneys (haven’t been able to find those, but I’ll continue to research it), bone broths (at least once a week, usually made into a sauce), shellfish (at least once a week), egg yolks (a few times a week), and tomatoes.

12.  It’s not a part of the diet, but we also eat 1-2 tbsp of ground flaxseed a day.

13.  We’re phasing out diet soda.  It’s been baby steps, though!  Having lots of iced tea on hand, has helped.  (I have to make my own unsweetened tea though.  You’re not going to find it in a store, in the south!)

So, I’ve been following the diet well, and Rob has re-discovered his love of salad greens.  The challenge, however, has been Beanie.

After two years of Head Start, where kids are not allowed to bring their own lunches (they made substitutions for Beanie’s diet, but it was still processed food), Beanie has become accustomed to “kiddie food.”  So, getting her on the Perfect Health Diet has been a challenge.  We’re working on offering her foods she likes, that follow the rules, and not stressing if she doesn’t finish all she is offered.  Beanie is quite underweight, so we try to make everything as calorie dense as possible.  Due to her GERD, Beanie also needs lots of fats, proteins, and fiber.

How do we do it?  Here are some tips, for getting a little one to eat healthy:

1.  We plan a classic-kid lunch, with substitutions for the diet.  She gets a sandwich on tapioca bread, with almond butter, ground flaxseeds, and all-fruit jelly.  She eats “ants on a log,” with almond butter, organic celery, and organic raisins.  We give her a box of organic milk, some organic fruit, and a small Larabar.

2.  I developed a wonderful tricksy pancake recipe, based on this recipe.  I use any gluten-free flour (that does not contain corn), eliminate the hazelnuts, and add shredded veggies.  Topped with agave syrup, it is one of her favorite breakfasts!

3.  I’m working on sneaking veggies into cookies.  No success yet, but I will keep you posted.

4.  You can sneak a lot into gluten-free pasta with tomato sauce or cheese.

5.  Gluten-free, preservative-free, antibiotic-free chicken nuggets and sweet potato fries make a good dinner.  But watch out for pre-packed sweet potato fries–they are omega-6 heavy.  I still buy them when I’m being lazy, but we’re working on moving away from that.

6.  Raw veggies with dip or almond butter tend to go over well.

It takes some work, to get a little one into the habit of eating healthy, but it is definitely worth it!


10 thoughts on “Perfect Health Diet for Kids

  1. I’m glad you’re losing weight. I’m looking into the FODMAP diet for ibs, although I can mostly pinpoint the offending foods and drugs. That is one good looking dress on Beanie!

  2. You are quite creative about getting Beanie to eat wholesome foods, sneaking it into cookies is interesting. I found that introducing children to the farmers market in conjunction with growing their own garden has them willing to try the foods they otherwise might not have. One is excited to try spaghetti squash, can’t wait to try homemade tomato sauces, wants at least one bite of everything I bring home, even raw onions just to compare the taste, btw she says onions taste like pepper.

  3. Congrats on the weight loss. I too, know how hard it is. My diet is different but works for me and I’m stickin with it. Beanie looks ADORABLE in her twirly dress. I’m having a big cheat day Monday and have already made adjustments for it. Then it’s the hard line through November. Almost there. I’ll keep rooting for you.

  4. I also drink tea as a healthy alternative to diet sodas. Another option when you just need something fizzy is Seltzer Water. I drink one with lunch every day to stave off my desire for poisonous aspartame.

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