Monday, March 9, 2009
Keeping Kids Healthy..
Your child's nutrition is important to her overall health. Proper nutrition can also prevent many medical problems, including becoming overweight, developing weak bones, and developing diabetes. It will also ensure that your child physically grows to her full potential.
The best nutrition advise to keep your child healthy includes encouraging her to:
Eat a variety of foods
Balance the food you eat with physical activity
Choose a diet with plenty of grain products, vegetables and fruits
Choose a diet low in fat, saturated fat, and cholesterol
Choose a diet moderate in sugars and salt
Choose a diet that provides enough calcium and iron to meet their growing body's requirements.
You can also help promote good nutrition by setting a good example. Healthy eating habits and regular exercise should be a regular part of your family's life. It is much easier if everyone in the house follows these guidelines, than if your child has to do it alone. You should also buy low-calorie and low-fat meals, snacks and desserts, low fat or skim milk and diet drinks. Avoid buying high calorie desserts or snacks, such as snack chips, regular soft drinks or regular ice cream.
Grain group servings include 1 slice of bread, 1/2 cup of cooked rice or pasta, 1/2 cup of cooked cereal, and 1 ounce of ready to eat cereal. Your child should eat 6 servings from this group.
Vegetable group servings include 1/2 cup of chopped or raw vegetables, or 1 cup of raw leafy vegetables. Your child should eat 3 servings from this group.
Fruit group servings include 1 piece of fruit or melon wedge, 3/4 cup of 100% fruit juice, 1/2 cup of canned fruit, or 1/4 cup of dried fruit. Your child should eat 2 servings from this group.
Milk group servings include 1 cup of milk or yogurt or 2 ounces of cheese. Your child should eat 2 servings from this group.
Meat group servings include 2 to 3 ounces of cooked lean meat, poultry or fish, 1/2 cup of cooked dry beans. You can substitute 2 tablespoons of peanut butter or 1 egg for 1 ounce of meat. Your child should eat 2 servings from this group.
use lean meats and skim or lowfat dairy products.
use unsaturated vegetable oils and margarines that list a liquid vegetable oil as the first ingredient on the label .
read the nutrition label on foods to check for the amount and type of fat it includes .
limit foods that contain a large amount of saturated fats .
limit foods high in sugar and avoid adding extra sugar to your foods .
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