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The Top 10 Nutrition Tips for Kids presented by Mike Epstein, CPT, V.P. Gold's Gym Paramus, NJ
	1. Eat Balanced Meals - mom always said to eat a balanced meal and she was right. Learn about protein, carbs and fats and have some at every meal as each of these macronutrients play an important part in a healthy nutrition plan. 2. Drink Lots of Water - the best drink of all is water. Water will help you stay hydrated, flushes out toxins from your system and helps in overall weight control. Drinks 6-8 large glasses a day. 3. Limit "junk food" and fast food - these types of meals of generally loaded with high calories and lots of sugar. In addition to being a poor choice for meals, too much of these foods may lead to weight gain, sudden drops in blood sugar and energy levels and overall poor health. 4. Stay away from Drugs - drugs of any kind, and especially performance enhancing drugs, are detrimental to your health and may lead to many health problems later on in life. With the benefits of youth (natural growth hormone release, quick recovery ability, etc.), drugs are not needed and great results can be obtained naturally and in a healthy way. 5. Learn about Calories - understanding calories is the key to managing your weight for the rest of your life. As simple as it sounds, taking in too many calories and not burning enough calories through exercise will always be a formula for weight gain. 6. Eat Small Meals Throughout the Day - spread out your calories for best results and the best energy levels. It is much better to eat several smaller meals throughout the day than it is to eat just one large meal. 7. Practice "Controlled Cheating" - reward yourself and don't deprive yourself of foods that you enjoy that might not be "the best" for you. If you are following a sensible nutrition plan all week, you can control and plan for some "cheating" on the weekend. 8. Take a Multi-Vitamin - with the way food is prepared, packaged and processed, there is a good chance that what is on the label might not really be there when you need it. Taking a good multi-vitamin, multi-mineral formula will act as some insurance that you are getting the vitamins and minerals you need on a daily basis. 9. Don't Follow the Latest Fad - Beware of popular magazines and late night tv shows that dispense advice and the latest "fad" diet that might not be the good for you. Read books, ask questions and educate yourself about proper nutrition and don't "follow the crowd". 10. Seek Professional Assistance and Educate Yourself - if you need help, don't be afraid to ask. A certified personal trainer with experience in nutrition, a nutritionist or a health teacher can all help answer your questions and point you in the right direction to be successful. Learn to read a food label so you can understand basic things like serving size, number of calories and what ingredients you are eating.