Friday, January 31, 2014

Healthy Eating

 The percentage of overweight children in the United States is growing at an alarming rate, with 1 out of 3 kids now considered overweight or obese.Many kids are spending less time exercising and more time in front of the TV, computer, or video-game console. And today's busy families have fewer free moments to prepare nutritious, home-cooked meals. From fast food to electronics, quick and easy is the reality for many people. Source: About Childhood Obesity & Childhood Health

Is your child eating the right foods? Grocery prices are increasing, and the healthier foods tend to cost the most. This I believe is to blame for not only childhood obesity, but for unhealthy eating habits. What we feed our children now, sets the tone for their future eating habits, and health now and in the future.
Here are some pictures, and links of easy healthy snacks for your growing little one.

Children over four need to eata variety of nutritious foods, in the right proportions. They should choose foods from each of the five food groups every day. The amount of food children need depends on their body size and how active they are. Drink plenty of water. The cheapest, healthiest and most thirst-quenching drink is plain water. Kids need to drink more fluid on hot or humid days, if they sweat or are physically active. Avoid sugary soft drinks, fruit juices, sports drinks, energy drinks and flavoured milk. Fruit: 1 serve = 1 medium piece such as an apple; or 2 small pieces such as 2 plums;or 1 cup chopped fruit.
Vegetables: 1 serve = 1 medium piece such as a potato; or ½ cup cooked vegetables; or 1 cup salad vegetables.
Cereal and grains: 1 serve = 2 slices bread; or 1 cup cooked rice/pasta/noodles; or1 cup porridge; or 1 cups breakfast cereal or ½ cup muesli.
Dairy: 1 serve = 250 ml milk (or calcium-fortified soy milk); or 2 slices cheese; or 200 gm yoghurt; or 250 ml custard. 
Meat, fish, poultry, eggs, nuts, legumes: 1 serve = 65-100 gm cooked meat/chicken (½ cup lean mince/2 small chops/2 slices roast meat); or 2 small eggs; or 80-120 gm cooked fish fillet; or ½ cup cooked lentils/chickpeas/canned beans; or cup peanuts/almonds; or ¼ cup sunflower/sesame seeds.
‘Sometimes’ foods: 1 serve = 1 doughnut; or 4 sweet biscuits; or 1 slice of cake; or ½ small chocolate bar; or 2 tablespoons mayonnaise; or 1 tablespoon butter/margarine/oil. Source:Food Portions

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