Melanie Albert

7 Simple Ways Kids Can Get Healthy with Food

7 Simple Ways Kids Can Get Healthy with Food
By Melanie Albert, Nutrition Expert, Author, Speaker, Founder & CEO EXPERIENCE NUTRITION

America is sick. Our children are sick. Childhood obesity has more than tripled in past 30 years and today, more than one-third of kids are overweight or obese. Childhood obesity is a major health problem because it may lead to:

  • Heart disease
  • Type 2 diabetes (it is predicted that one-third of kids born in 2000 or later will have it)
  • Asthma
  • Sleep Apnea
  • Bone and joint problems
  • Social discrimination and poor self-esteem
  • Kids who are obese, are more likely to be obese as adults
  • At risk for weight-related health problems when adults


Melanie AlbertObesity is influenced by food and lifestyle. When I was a kid, my typical day looked like this. I walked to school and had gym class several days each week. I played outside after school for hours, riding my bike, climbing trees and swimming. I watched very little television. My dad grew a huge garden in our yard with all kinds of veggies, cherries and strawberries. My mom did not work outside the home, she cooked home-made meals with real food every day, and we ate dinner as a family. On the weekends, we drove to our boat from Pennsylvania to the Chesapeake Bay and our treat was stopping at a fast food restaurant on the way. My brothers and I only ate fast food once a week.


Today kids have a totally different experience. They take a bus to school, many do not have gym or after-school sports, and some don’t all have a safe place to play outside after school. Both parents are working, so Mom is not at home making a home-made dinner. Instead, they are eating fast food, and processed food every day. Plus, they are eating huge portions of food at restaurants and from grocery stores. 80% of kids drink soda every day. On average, kids watch 7.5 hours of media/entertainment a day, with computers, tvs, video games, cell phones and movies, so they are getting much less physical activity. Kids are bombarded with less healthy, processed food advertising, and have limited access to healthy foods and easy access to unhealthy foods.

Obviously, it’s a totally different world in 30 years.

These are the problems, but so many organizations around our country are working towards a solution. Part of the obesity problem is because we are receiving so many conflicting messages. People are confused about what to eat, how to eat, and how to prepare healthy food.


7 Simple Ways Kids Can Get Healthy with Food

  1. Make a delicious avocado salsa with an organic avocado, tomatoes, onion, garlic, cilantro, lemon and sea salt
  2. Drink lots of water every single day. Drink about half your body weight in ounces of water. If you weigh 70 pounds, drink about 35 ounces of water daily.
  3. Make quick home-made hummus in your blender with garbanzo beans, garlic, cumin, black pepper and sea salt. Dip with cucumber and carrot slices.
  4. Eat a handful of your favorite nuts and seeds every day.
  5. Make all kinds of smoothies with frozen fruit and nut milks, like almond milk. Have fun mixing and matching with your favorite fruit.
  6. Grow your own garden. Start with herbs, onions and lettuce and eat fresh salads.
  7. Visit a farmers’ market and choose the foods you want to eat for dinner.


About Melanie Albert

Melanie Albert, nutrition expert, author and speaker is the Founder & CEO of Experience Nutrition. EXPERIENCE NUTRITION improves the lives of current and former athletes, the sports fan community, and kids to enjoy healthy food and a healthier life through memorable speaking engagements, interactive cooking classes, books, videos and healthy food products. Experience Nutrition has presented their philosophies and nutrition programs to clients ranging from former NFL players, NFL Alumni Association, NFL Players Association, NFL Hall of Fame Golf Classic, Super Bowl events, Nutrition & Health Conferences at hospitals, corporations, childhood obesity and kids events, including the Phoenix Suns / Phoenix Mercury kids camp, The First Tee of Phoenix and Future for Kids.






Twitter: @nutritionauthor