The basis of nutrition information for kids and adults relies on the basic food groups as major contributor to at least one nutrient, vitamin and or mineral and contribute significantly to bringing many other nutrients such as antioxidants, omega 3, omega 6 and many trace nutrient to your balanced diet. This will ensure a healthy child and a healthy growth pattern (see growth charts).
These foods come in two shapes, refined and unrefined. Refined foods have been machine and the natural high fibre elements removed - white rice, white flour white bread, etc. On the other hand, unrefined foods still contain the whole grain, so are higher in fibre - wholegrain rice, wholemeal bread, whole-wheat pasta. TIP is to swap refined grains for unrefined grains, these are essential in controlled quantities for your balanced diet.
Fruit and vegetables are an essential in your balanced diet, as they are rich in fibre, plus a range of vitamins and minerals, and they are an important part of the every day diet as well as being low in calories. In many weight loss programs, certain varieties are controlled or banned in specific stages of the weigh loss program. Studies indicate that people with high consumption of fruits and vegetables show less indications of illness, heart disease and other illnesses. General guidelines state 5 portions of fruits or vegetables should be taken a day: a piece of fruit, a tablespoon of dried fruit, or a serving ( 100g) of vegetables
This food group includes poultry, pulses, beans, nuts, seeds, soy products and vegetable protein foods. They're grouped together because they're all rich in protein which play an important role in repairing and rebuilding the body
This group includes, cheese, yoghurt, milk - Remember that butter, margarine or cream, belong in the fat and sugar group. The foods in this group contain many different types of nutrients, but are particularly rich in calcium fundamental for the development and growth of bones.
In this group foods should be eaten sparingly because, although an energy source, they contain little nutrients. But do not ban them as they are a source of important nutrients. Certain types of Fat such as unsaturated fats from vegetable sources are an important contributor to good health.
The five food groups are critical in managing your diet. By understanding these food groups you can now that you maximize your nutrition indicate out of the allocated calories you should be consuming on a daily basis.
Using the five food groups and the color code of fruits and vegetables found, you are encouraged to widen your variety of nutrients in your recipes. Focus on fruits that are frozen fresh or dried rather than on fruit juice. For vegetables we have a tendency to focus only on specific vegetables we like. It is important to focus on dark green, leafy and orange vegetables. Ensure that you have calcium rich foods, notably if they are reduced in fat. Remove refined foods from your diet and replace them with whole grain foods. Finally cut the fat out of meat, make red meat a weekly exception, focus on lean meats such a fish, especially oily fish like tuna, salmon and mackerel that contain good oils and omega 3, as well as chicken and lean pork... not bacon.
You will not change kid’s diets over night. This nutrition information will help you set realistic dietary goals for your children.
Don't expect a health revolution, change is progressive. Use physical activities as rewards like taking the child out to visit attractions, museums, go ice skating or take them to the park. Other then the obvious fitness benefits it makes for good family time.
Food nutrition facts are an excellent topic of conversation with children. Its good advice to use the meal times in your day, whenever possible, to include the children in meal preparation and share nutrition facts and information with them.
Cut the snack before a meal. Controlling kid’s appetite is fundamental to balanced kids nutrition.
Enjoy the experience of having a family once a day and encourage children to eat slowly and add conversation before each course to allow for the digestive process to better absorb nutrients
Their is no more important time then childhood for children to get the best nutrition, ensure they get 5 a day fruits and vegetables.
Watch the portions and serving sizes. Remember that calories you absorb are calories you need to burn. It is also good advice to eat more slowly. Children will eat less as the feeling of hunger takes time to subside
In today's modern life, television, computers and video games have a tremendous impact on kid’s fitness and physical activity, and not a positive one. Though you should not necessarily ban these activities then definitely require control. A child will not naturally limit these activities so the parent needs to take charge. The most important is to offer fun alternatives and activities you can do with your kids. As well introducing a program of regular physical activity and turn it into a routine will be easier for kids to accept and do naturally.
