10 nutrition tips for children
Encourage healthy eating can seem an insurmountable task in a world that glorifies candies, chocolate and c
hips rather than healthy foods that help children grow up healthy. Fortunately, the children follow the example of their parents, which allows you to guide them in making the right choice. "Parents should set a good example, says Dr. Brian McCrindle, a spokesman for the Foundation and a cardiologist at the hospital Sick Children in Toronto. "Try to eat vegetables and fruit at every meal, even breakfast. Also restrict the amount of processed foods and plan meals and snacks for your children like you. " According to him, good example is "do as I do" rather than "do as I say."
Here are some fun facts about food that might make them think your children to their choice of snacks and foods.
* You can start the conversation with "Did you know ..."
* A 355 ml soft drink contains between 10 and 12 c. teaspoon sugar, which represents between 150 and 180 empty calories. Better to quench his thirst with water or milk.
* Fish, chicken and other lean meats and alternatives such as beans and tofu, are full of proteins that help develop strong muscles.
* Leafy green vegetables like broccoli and orange vegetables like carrots and sweet potatoes contain vitamins that provide energy and can play longer.
* The fruits are better than juice! In fact, a raw unpeeled apple has almost 10 times more fiber than a cup of apple juice.
* Sports drinks are mainly water, but their second most important ingredient is sugar. Although sports drinks are suitable after sustained exercise like a soccer match, drinking water and a complex carbohydrate like fruit will feed you better (without all those empty calories).
* The body needs healthy oils and fats to provide quick energy to the muscles. But if you eat too much fat accumulates in the body. The good fats are found in nuts, avocados, olive oil, canola oil and non-hydrogenated soft margarines. Bad fats are found in margarines, vegetable shortening, butter, oils of coconut and palm oils, fatty meats and dairy fat.
* Milk and dairy products that are low in fat and fortified soy products are full of calcium and help develop healthy bones that will protect them from injury in the game
* Eat more fiber you satiated and is beneficial for the heart. A slice of white bread does not calm the hunger as much as a slice of whole wheat bread 100% with the germ. Foods rich in fiber also contain vitamins and minerals that keep your heart healthy.
* Sugary soft drinks, sugary cereals, white bread and white rice are quickly absorbed by the body, giving you hungry soon after. They can also give you a quick energy boost, but ephemeral that will make you feel tired and even irritable.
* Nutritious snacks can help you feel full of energy throughout the day to fight the cuts and keep the energy high metabolism, which helps maintain a healthy weight. For example, a small handful of nuts along with a fresh fruit has fiber and healthy fats that give you lasting energy, unlike the junk food like chips and candy.
By making healthy food choices the easiest and fastest, you will also increase the chances that your children make the right choice. That's why it's important not to keep junk food at home, or at least keep it out of reach of children.
Make sure you always find vegetables, fruits and healthy foods that kids love in your kitchen. If their favorite flavor of yogurt reduced fat is fishing, be sure to have on hand. Buy banana peel easily if your children love it. This is one reason why it can also be convenient to let them help you plan your shopping list, especially with respect to vegetables and fruits. Remember that if your children "hate" plums and is the only fruit we find in you, they are more likely to ask you to avoid junk food or a healthy snack.
If you're discouraged to see healthy foods remain untouched and get lost, remember that vegetables, fruits, fish and other frozen and canned foods are equally healthy and saves time. Make sure you check the sugar, salt or unhealthy fats added.
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