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10 Nutrition Tips For Children - dietate

Promoting healthy eating can, at times, seem like a daunting task in a world where candy, chocolate, and potato chips are glorified as healthy foods that help children grow up healthy. Fortunately, children follow their parents' example so you can guide them in making the right decisions. "Parents should set a good example," says Dr. Brian McCrindle, Foundation spokesman and cardiologist at Sick Children's Hospital in Toronto. "Try to have vegetables and fruits at every meal, even lunch. Also, limit the amount of prepared food and plan healthy meals and snacks for you and your children. According to him, a good example is "do what I do" rather than "do what I say".

Here are some interesting food facts that can make your kids think about their snacks and food choices.
You can start the conversation with "Did you know ...".

  1. A 355 ml can of soda contains between 10 and 12 tbsp. Sugar, which has between 150 and 180 empty calories. It is better to quench your thirst with water or milk.
  2. Fish, chicken, and other lean and alternative meats like legumes and tofu contain protein that helps build strong muscles.
  3. Sweet sodas, sugary cereals, white bread, and white rice are quickly absorbed by the body and make you hungry soon after. They can also give you a quick but fleeting boost of energy that will make you tired and even irritable.
  4. Sports drinks are mostly water, but their second most important ingredient is sugar. While sports drinks are good after vigorous exercise like a soccer game, consuming water and a complex carbohydrate like fruit will feed you better (without all of those empty calories).
  5. The body needs healthy oils and fats to strengthen muscles quickly. But when you overeat fat, it builds up in the body. The good fats are nuts, avocados, olive oil, canola oil, and non-hydrogenated soft kinds of margarine. The bad fats are found in solid margarine, shortening, butter, coconut and palm oil, fatty meat, and whole-grain dairy products.
  6. Leafy green vegetables like broccoli and orange vegetables like carrots and sweet potatoes contain vitamins that give you energy and keep you playing longer.
  7. The fruit is better than juice! An unpeeled raw apple has ten times more fiber than a cup of apple juice.
  8. Low-fat dairy and dairy products, as well as fortified soy products, contain calcium and help build healthy bones that protect you from play-related injuries.
  9. With nutritious snacks, you can feel energized throughout the day to combat energy surges and keep your metabolism high. This is how you can maintain a healthy weight. For example, a small handful of nuts accompanied by fresh fruit contains fiber and healthy fats, which will give you lasting energy, unlike junk foods like french fries and candy.
  10. When you eat fiber, you feel full and do your heart right. A slice of white bread does not satisfy hunger as much as a slice of 100% wholemeal bread with the germ. High fiber foods also contain vitamins and minerals that keep your heart healthy. 

 READ MORE: How to Control Night Hunger

By making healthy eating the quickest and easiest option, you also increase your children's chances of making the right choices. For this reason, it is essential not to keep junk food indoors, or at least keep it out of the reach of children.

Make sure your kids always have vegetables, fruits, and healthy foods in your kitchen. If your favorite flavor of low-fat yogurt is peach, make sure you have something on hand. Buy easy-to-peel bananas if your kids love them. This is one reason they can be so handy when they help you plan your shopping list, especially when it comes to vegetables and fruits. Remember, if your kids "hate" plums and it's the only fruit in your house, they're more likely to order junk food or avoid a healthy snack.

If you're feeling down about healthy foods staying intact and wasted, remember that frozen and canned vegetables, fruits, fish, and other foods are just as healthy and save you time. Be sure to look for any added sugar.

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