Healthy eating habit means eating the right food at the right time in the right quantity. A balanced diet is important.
Healthy eating can help to prevent many chronic diseases such as obesity, high blood pressure, heart disease and type 2 diabetes. Healthy eating habits you learned in your childhood are more likely to be with you for a longer time. That's why you must inculcate good eating habits in your children now.
Healthful eating has many benefits for children. Such as:
• Stabilize their energy
• Improve their minds
• Even out their moods
• Help them maintain a healthy weight
• Help prevent mental health conditions, including depression and anxiety.
The Australian Dietary Guidelines recommend children should enjoy a wide variety of foods from these 5 food groups:
• Vegetables, legumes and beans
• Cereals (including bread, rice, pasta and noodles), preferably wholegrain
• Lean meat, fish, poultry and/or alternatives
• Milk, yoghurts, cheeses and/or alternatives (children under 2 should have full-fat milk, but older children and adolescents can have reduced-fat varieties)
Children should limit their intake of foods that contain saturated fat, added salt or added sugar. They should also be encouraged to choose water to drink.
How much food does a child need to intake as they grow?
• 2 to 3 years:1 serving of fruit; 2½ serves of vegetables; 4 serves of grains; 1 serving of meat/poultry; 1½ serves of dairy
• 4 to 8 years: 1½ serves of fruit; 4½ serves of vegetables; 4 serves of grains; 1 ½ serves of meat/poultry; 1½ to 2 serves of dairy
• 9 to 11 years: 2 serves of fruit; 5 serves of vegetables; 4 to 5 serves of grains; 2½ serves of meat/poultry; 2½ to 3 serves of dairy
• 12 to 13 years:2 serves fruit; 5 to 5 ½ serves vegetables; 5 to 6 serves grains; 2 ½ serves meat/poultry; 3 ½ serves dairy
Few tips to encourage healthy eating habits in children:
• Have meals together as a family.
• Avoid the usage of screens while eating.
• Make healthy food fun or attractive by decorating it or cutting it into different shapes.
• Serve a variety of seasonal fruits and vegetables.
• Involve your kids in grocery shopping and food preparation.
• Try making new recipes.
Examples of foods to avoid or limit are:
• sweet biscuits, cakes and desserts
• processed meats and sausages
• ice cream, confectionery and chocolate
• store-bought burgers, pizza, hot chips, and fried foods
• crisps and other fatty and/or salty snacks
• cream and butter
• sugar-sweetened cordials and soft drinks
It is important to follow a healthy diet for a healthy lifestyle as we all know WE ARE WHAT WE EAT.
:-Priyanka Thokale is a content strategist and a blogger for Clapstore. She is an entrepreneur and has her handcrafted skincare brand. Currently, she's pursuing MBA in Marketing and also heading towards her passionate path of writing. She takes pride in providing the best content possible and expressing her perspective on the changing scenarios.
Disclaimer:- The opinions expressed in the post are the personal views of the author. They do not necessarily reflect the views of the Clapstore.