Eat Healthy Foods According to the National Institutes of Health (NIH), a healthy diet helps children grow and learn. It also prevents obesity and weight-related diseases such as diabetes. The following guidelines can help teach your children good eating habits. Instead Of: Fill Up On: Fried and processed foods Fresh fruits and vegetables White breads, desserts Whole grains, breads and cereals Meats high in fat Lean meats, poultry and legumes such as beans, peas and lentils High-fat ice cream, butter, cheese, cream or whole milk Low-fat, skim or non-fat dairy products (milk, yogurt or cheese)* Sweetened and caffeinated drinks Water, unsweetened and decaffeinated drinks Highly salted canned and processed foods Fresh foods with herbs and spices * The American Academy of Pediatrics says infants should drink formula or breast milk at least until 12 months of age for proper development. From 12 months to 2 years of age, supplement with or switch to whole milk and full-fat dairy products such as yogurt and cheese for appropriate calcium, protein and fat intake. With normal growth and a pediatrician’s approval, children may switch to low-fat milk and dairy products after 2 years of age. Start Early Although it is never too late to begin teaching your children healthy eating habits, it is best to begin early before they develop bad habits that may be difficult to break. The United States Department of Agriculture Food Guide Pyramid shows the importance of combining physical activity with healthy eating. Visit the interactive website at choosemyplate.gov/index.html to determine the amounts and kinds of foods that are right for you and your child. Avoid Overfeeding Parents can unknowingly teach unhealthy food-related behaviors that lead to overeating. The following guidelines can help you avoid this problem. Do Not: Instead: Use sweets or food treats to reward good behavior. Offer affection and time to enjoy special activities with you. Make children clean their plates. Help children learn to eat only when hungry and to stop when satisfied. Eliminate all sweets and favorite snacks. Teach children to exercise self-control by enjoying treats in moderation. Serve Breakfast Breakfast is an important meal for children of all ages. Eating breakfast: Provides a critical source of calories, fiber and iron. Improves attention span, concentration and learning ability. Improves problem-solving ability, mental performance, memory and mood. Helps maintain a healthy weight. Breakfast should provide variety through the use of whole grains, fresh fruit and low-fat dairy or other protein.
Posted on: Sun, 23 Jun 2013 23:37:08 +0000
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