Healthy
Eating
It is important for our kids to
create and maintain healthy eating habits to ensure their continued growth and
development.
Healthy Eating simply
means eating a variety of foods from the six food groups, in its correct
amounts, that is to say its right portions and eating
on time. This way, our kids will receive the right amounts
of nutrients they need to grow healthily. These nutrients include
carbohydrates, proteins, fats, vitamins and minerals.
The Six Food groups provide our kids
with these nutrients and it is important for us as parents and caregivers that
we make the healthier options in these groups for our kids.
That is to say, creating healthy eating
habits from each food group will result in your kid's improved health,
concentration and performance.
THE
SIX FOOD GROUPS
Staples- This group provides our children with most of
their energy in the form of carbohydrates.
Foods in this group include rice, pasta, breads,
oats and even ground provisions. It is important that our kids consume foods from
this group everyday as it is here they will get their energy to play and even
concentrate on their school work. BEST options in this group are those which contain most
fibre such as whole wheat or whole grain products, such as whole wheat bread
and roti, cornmeal, brown rice, cassava, dasheen and even whole wheat or multi
grain crackers.
Legumes- These contain peas, beans and nuts and provide our
kids with a source of energy in the form of carbohydrates and protein as well.
Fresh peas and beans and the BEST options
as opposed to tin or canned peas and beans as they are considered processed and
will increase the risk of our children developing hypertension and other
lifestyle related diseases.
Food from Animals This
is an exceptionally important group as it is here your kids will receive their
protein needs in order for muscle growth and as well as the healing of cuts and
bruises. They include eggs, fish, chicken, pork and turkey. BEST options
in this group include lean cuts of meat such as chicken breasts, grilled and
baked fish and even turkey.
Vegetables- Yes I know! Vegetables seems to be one of the
hardest things for your kids to eat, but I assure you with time and staying
tuned to this blog I will share tips and tricks that will allow your kids to be
eating them :)
Vegetables contain vitamins and minerals
and are essentially important for your kids as they protect them from
developing colds and viruses and build healthy and strong immune systems. They
include pumpkin, Carrots, melongene, patchoi, ochro, bhodi and may more.
Fruits- Similarly to vegetables, fruits contain vitamins and minerals which will allow your kids to develop healthy immune systems and prevent them from developing colds and viruses. These includes mangoes, oranges, apples, bananas, grapes , kiwi
Fats and Oils- Fats
and oils in its correct portions are healthy for your kids. Fats are important
as they allow for the cushioning of body organs and help with keeping or kids
warm as fat acts as an insulator. BEST choices in this group include avocado,
canola and olive oil.
EATING
ON TIME
1. Encourage kids to eat 5 small meals
every day.
2. Meals should be no more than 2-3
hours apart
3. Encourage your kids to have THREE
main meals, Breakfast, Lunch and Dinner
4. Have two Snacks- Mid-AM and Mid-PM.
5. DO
NOT SKIP MEALS!
That's all for today folks! Stay tuned
for my next post as I venture into sharing some tips and tricks.
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