December 3, 2020
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the conscious choice- NUTRITION TIPS FOR CHILDREN

By on August 8, 2020 0 139 Views

What children eat in the early adolescent years will influence their life, years later when they become adults. Right eating habits instilled early on help prevent a multitude of health issues and diseases such as Diabetes, Obesity, Chronic Gut issues etc. Start early so they can stay healthy longer.

  1. Fresh fruits and vegetables. Visualize half the plate with fruits and vegetables and try incorporating them in every meal. 5 portions a day is recommended.
  2. Include your child in the planning and prepping of family meals. Try to have them sit down and eat together as a family and not in front of the TV.
  3. Limit refined foods- encourage whole grain meals instead.
  4. Encourage fresh foods with as little processing as possible – nutrients are retained better this way. For example, steaming and light sauté rather than overcooking.
  5. Tackle sugar loaded treats by baking them at home instead of store-bought ones. Use alternative sweeteners like maple syrup, honey, fruits and berries for sweetness.
  6. Add less salt to cooking and remove salt dispensers from the table.
  7. Promote physical activity- at least an hour a day.
  8. Restrict television and computer games. Too much exposure replaces the desire for physical activity.
  9. Reduce high sugar drinks with berry smoothies and juices. A mix of vegetables and fruits is also better.
  10. Restrict drinks with artificial colouring and flavours.
  11. Promote drinking of water. 8-10 glasses a day. It helps with better digestion and keeps your child well hydrated.
  12. Crisps, chips, pies, pastries are loaded with high saturated fats and sugars. Limit the intake of these products as high levels lead to obesity and tooth decay among other risks.
  13. Grill or bake food instead of frying. If you have to fry food, then be conscious of the fat in the oil you are using.
  14. Encourage small but multiple meals. If your child wants more, he or she will ask you.
  15. Do not purchase junk foods. If children do not see them, they will not ask for them.
  16. Reward your child with activities and games rather than with food thereby encouraging a healthier lifestyle.

Adapted from: Nutrition for Children – a no nonsense guide for Parents by Dr. Wyndham Boobier Source: Choosemyplate.gov

By Poonam Chopra
www.spiceboxorganics.com
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