Healthy Eating Habits for Children
As a parent, one of your most important tasks is to help your children develop healthy eating habits.
Children need a balanced diet with foods from all four food groups: vegetables and fruit, grain products, milk and alternatives and meat and alternatives.
Children need 3 meals and 1-3 snacks per day (morning, afternoon and perhaps before bedtime).
Healthy snacks are just as important as the food served at meals.
The best foods are complete, fresh and unprocessed foods: fresh vegetables and fruits, whole grain cereals, dairy products and meat, and the best meals are prepared at home.
Sugars and substitutes · Submit foods that do not contain sugars or sugar substitutes.
Limit consumption of refined sugars (sucrose, glucose-fructose, white sugar), honey, molasses, syrup and brown sugar or brown sugar.
They all contain a similar amount of calories and contribute to tooth decay.
· Sugar substitutes such as sucralose and aspartame, are used in many processed foods.
They are not responsible for the decay of the infant, but they have no nutritional value, and it is good to limit the amount in your child's diet.
Sweeteners (sweeteners) are much sweeter than sugar and can give only used to love sweet foods.
Your child may have difficulty getting used to vegetables and fruits.
Juices and water · Serve fruit instead of fruit juice adds fiber to your child's diet.
· Must serve more fruits and vegetables than fruit juice.
Give water when your child is thirsty, especially between meals and snacks.
Limit juice to one serving (120 ml [4 oz]) of unsweetened 100% juice per day.
· Sometimes children drink too much at meals or between meals, which cuts their hunger.
What about fat? Healthy fats contain essential fatty acids like omega 3 and omega 6 which are not manufactured by the body and must be derived from the diet.
Get cooking with vegetable oil, such as canola oil, olive oil or soybean oil.
There are also healthy fats in most vegetable oils, salad dressings, non-hydrogenated margarines, nut butters (like peanut butter) and mayonnaise.
Although solid fats ambient temperature contain more trans fat and saturated fat, which can increase your risk of heart disease.
Limit your intake of butter, hard margarine, lard and shortening.
Read labels and avoid trans fat or saturated found in certain commercial products such as biscuits, donuts and crackers.
Limit your intake of processed meats such as sausages and cold meats, which are high in fat, sodium (salt) and nitrates.
What if my child is a picky eater? Do not worry too much if your child does not seem to eat enough.
If its weight and size do follow their course, he probably absorbs what it needs.
The doctor will monitor your child's growth during regular appointments and inform you in case of problems.
Children's appetites change from one day to another, or even from one meal to another.
Because they have small stomachs, children need to regularly consume small amounts of food throughout the day.
Children know how much food they need, and they eat what their bodies need.
As a parent, your job is to take the following measures: · Plan meals and snacks at regular times, which are suitable for the whole family.
Share meals and eat with your children.
· Meals, offer balanced and varied foods from the four food groups in Canada.
Include at least two of the four groups at each snack.
· Submit food they can eat easily.
For example, cut into small pieces or mash foods to prevent your younger children suffocate.
· Teach your children to use a spoon or a cup so they can eat without assistance.
· Involve your child in food preparation and table, according to his ability.
· Avoid blackmail with dessert.
Serve healthy choices like fruit salad or yogurt.
· Teach your child to read labels so that it helps you choose foods for shopping.
· Avoiding fast food, you show your children the importance of family and enjoy healthy meals at home.
Your child is responsible for the following: · Choose what he eats from the proposed meals and snack foods (sometimes, it may decide not to eat anything at all).
· Eat as much or as little as they wish.
Children need a balanced diet with foods from all four food groups: vegetables and fruit, grain products, milk and alternatives and meat and alternatives.
Children need 3 meals and 1-3 snacks per day (morning, afternoon and perhaps before bedtime).
Healthy snacks are just as important as the food served at meals.
The best foods are complete, fresh and unprocessed foods: fresh vegetables and fruits, whole grain cereals, dairy products and meat, and the best meals are prepared at home.
Sugars and substitutes · Submit foods that do not contain sugars or sugar substitutes.
Limit consumption of refined sugars (sucrose, glucose-fructose, white sugar), honey, molasses, syrup and brown sugar or brown sugar.
They all contain a similar amount of calories and contribute to tooth decay.
· Sugar substitutes such as sucralose and aspartame, are used in many processed foods.
They are not responsible for the decay of the infant, but they have no nutritional value, and it is good to limit the amount in your child's diet.
Sweeteners (sweeteners) are much sweeter than sugar and can give only used to love sweet foods.
Your child may have difficulty getting used to vegetables and fruits.
Juices and water · Serve fruit instead of fruit juice adds fiber to your child's diet.
· Must serve more fruits and vegetables than fruit juice.
Give water when your child is thirsty, especially between meals and snacks.
Limit juice to one serving (120 ml [4 oz]) of unsweetened 100% juice per day.
· Sometimes children drink too much at meals or between meals, which cuts their hunger.
What about fat? Healthy fats contain essential fatty acids like omega 3 and omega 6 which are not manufactured by the body and must be derived from the diet.
Get cooking with vegetable oil, such as canola oil, olive oil or soybean oil.
There are also healthy fats in most vegetable oils, salad dressings, non-hydrogenated margarines, nut butters (like peanut butter) and mayonnaise.
Although solid fats ambient temperature contain more trans fat and saturated fat, which can increase your risk of heart disease.
Limit your intake of butter, hard margarine, lard and shortening.
Read labels and avoid trans fat or saturated found in certain commercial products such as biscuits, donuts and crackers.
Limit your intake of processed meats such as sausages and cold meats, which are high in fat, sodium (salt) and nitrates.
What if my child is a picky eater? Do not worry too much if your child does not seem to eat enough.
If its weight and size do follow their course, he probably absorbs what it needs.
The doctor will monitor your child's growth during regular appointments and inform you in case of problems.
Children's appetites change from one day to another, or even from one meal to another.
Because they have small stomachs, children need to regularly consume small amounts of food throughout the day.
Children know how much food they need, and they eat what their bodies need.
As a parent, your job is to take the following measures: · Plan meals and snacks at regular times, which are suitable for the whole family.
Share meals and eat with your children.
· Meals, offer balanced and varied foods from the four food groups in Canada.
Include at least two of the four groups at each snack.
· Submit food they can eat easily.
For example, cut into small pieces or mash foods to prevent your younger children suffocate.
· Teach your children to use a spoon or a cup so they can eat without assistance.
· Involve your child in food preparation and table, according to his ability.
· Avoid blackmail with dessert.
Serve healthy choices like fruit salad or yogurt.
· Teach your child to read labels so that it helps you choose foods for shopping.
· Avoiding fast food, you show your children the importance of family and enjoy healthy meals at home.
Your child is responsible for the following: · Choose what he eats from the proposed meals and snack foods (sometimes, it may decide not to eat anything at all).
· Eat as much or as little as they wish.
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