Fruit and Veg
You should look to include at least five portions of
fruit and vegetables every day. Portion sizes will differ depending on age,
size and physical activity. As a rough guide a portion of fruit and veg should
be the size of your child’s palm.
Starchy foods
Children should have a source of carbohydrate within
every meal. Choose whole grain varieties as these provide more fiber and
nutrients. They also provide slow energy release which will keep children
fuller and more energized for longer.
Protein
Protein is always important, but is even more so during
childhood. Protein encourages healthy bones, growth and brain development. You
can get protein from animal products like lean meat, fish, milk, eggs, yoghurt
and cheese. These contain all 9 essential amino acids. You can also get protein
from plant-based foods like beans and pulses. Aim to include two portions of
fish a week (one portion being oily, such as salmon, mackerel or sardines),
which can be fresh, frozen or canned.
Dairy
Dairy products like cheese, milk and yoghurt give
children a great deal of nourishment. They provide calcium, vitamins A and B12
as well as being a source of protein. If possible, avoid too many flavored
yoghurts as these can be high in sugar - opt for natural or Greek varieties
instead.
Fat and sugar
Fats are important for children, but in moderation. The
beneficial fats are monounsaturated and polyunsaturated and can be found in
nuts, seeds, avocados and oily fish. Some of the saturated fats found in
pastries, animal fats and baked goods are often poor quality and come alongside
sugar and salt. These types of foods should be kept as occasional treats. Too
much sugar disrupts children’s energy levels, damages teeth and can lead to
weight gain.
Salt
As adults, we shouldn’t exceed 6 grams a day; children
should have even less. As a general guide, kids aged 4-11 should have between
3-6 grams a day. Start looking at food labels and keep in mind that many
pre-packaged foods contain lots of salt.
Drinks
Between meals, the best drinks to opt for are milk and
water as these are kind to teeth. Drinks containing sugar (fruit juice, squash,
carbonated drinks etc.) should be enjoyed as an occasional treat and with meals
to limit damage to teeth.
The following article written by WPVI-TV elaborates on
further ways to continue staying in good health.
For more information we found this great website that
offers a wealth of knowledge.
Maintaining a healthy diet is a great start but there is
more that just eating correctly. I came across this article from WPVI-TV that shares a couple great points.
A trip to the pediatrician is important, to make sure kids are up-to-date on
vaccinations and to get their vision and hearing checked.
About two weeks before school starts, ease the kids back
into sleep and breakfast routines.
"You want to start eating breakfast on time," says Dr. Richard So, a
pediatrician at the Cleveland Clinic.
"Another thing, too, with regards to sleep - most kids under 12 needs
about 10 to 11 hours of sleep, after that is about 9 to 10 hours of sleep. You
want to start moving their bedtimes back about 15-20 minutes every 2 to 3 days
prior to school start," he adds.
That should ensure less wake-up drama with the new school year and could
enhance performance in school.
Also, practice hand-washing in the weeks leading up to school, to make a habit
of it.
Wash both hands and wrists for 20 seconds with soap and warm water. One way to
remember the time is to sing "Happy Birthday" twice.
http://6abc.com/health/starting-off-new-school-year-on-a-healthy-note/919176/
(Copyright ©2016 WPVI-TV. All Rights Reserved.)
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