Healthy Diet Tips For Kids
A healthy diet means eating a variety of foods that provide the nutrients we need, including proteins from fish, chicken and beans; dietary fiber from fruits, vegetables, whole grains and legumes; and unsaturated fats such as those found in olive oil, canola oil and avocado. The right balance of nutrients can help protect against chronic non-communicable diseases, such as heart disease and diabetes.The healthy diet is based on foods that are low in added sugar, salt and saturated and industrially-produced trans-fats. It also includes a moderate intake of sodium and plenty of fluids, such as water, unsweetened tea and coffee. A healthy diet is important for everyone, especially children and adolescents, who are at increased risk of poor nutrition.Start early. Food preferences begin forming in infancy, so try to expose kids to new foods as soon as they’re open to them. Try incorporating new foods into favorite dishes (try cutting broccoli florets for trees or cauliflower florets for clouds in pasta) and make it fun: kids are more likely to accept food that’s cut into unusual shapes or arranged into a colorful collage. Serve new foods at least a few times and allow them to decide whether or not they like it.Eat smaller portions. A typical serving of meat is the size of a deck of cards, and a serving of potatoes, rice or pasta is about half a cup. Avoid supersizing at restaurants and encourage your kids to do the same at home. Using visual cues like food plates and a kitchen scale can be helpful.Fill half your plate with fruits and veggies. Choose a mix of colors and types, especially leafy greens, cruciferous veggies like broccoli, and peppers. Include a cup of cooked vegetables and a cup of fruit at each meal, and a salad or smoothie for lunch.Get more protein from legumes, nuts and seeds. These foods are rich in protein and are a good alternative to red meat. Legumes like beans, peas and lentils also provide iron and a range of other nutrients.Stock the pantry with herbs and spices to reduce sodium and add flavor to meals. Try a mixture of basil, parsley, cilantro, curry powder, ground cumin, chili powder, cayenne pepper and black pepper to add flavor and color to meals.Add a glass of milk or yogurt to a snack, or a cup of low-fat cheese to a meal. Aim for 2 to 3 servings of dairy per day.