To develop their optimum potential, it is vital to provide children a balanced diet. Diet and exercise adopted during childhood and adolescence can mean the difference between health and disease risk later in life. Different age groups also have special dietary needs. Top ten tips for children and adolescents:
1. Eat for pleasure
Try eating different foods every day. Share meals with family and friends.
2. The breakfast is a very important meal
Your body needs energy after a long night of fasting. The breakfast is vital. Foods rich in carbohydrates such as bread, breakfast cereals and fruit, are the first and the right choices. Skip meals, especially breakfast, can lead to a loss of control hunger, often resulting in a “gluttony” negligent. Skipping breakfast also decreases the concentration at school.
3. Eat varied
Different foods each day is a recipe for health. You constantly need 40 different vitamins and minerals for good health and no food can provide all. There is no “good” or “bad” food, so do not be fixated only on the foods you love. Just make sure to eat balanced and varied. Balance your choices over time!
4. Base your diet on carbohydrates
These foods provide energy, fiber, vitamins and minerals. Foods rich in carbohydrates include pasta, bread, breakfast cereals, legumes, fruits and vegetables. Try to include foods from this family at each meal, for more than 50% of daily calories should come from carbohydrates.
5. Eat fruits and vegetables at every meal
Throw yourself on fruits and vegetables, as well as meals for snacks. These foods are packed with vitamins, minerals and fiber. You must have at least 5 servings of fruits and vegetables per day.
6. Eat less fat, eat more fat
Everyone needs a little fat in your diet to stay healthy. However, excess fat, particularly saturated fat, is harmful to health. Saturated fats are found in whole milk products, pastries, fatty meats and sausages. Correct shooting every time you eat “fat” by eating lighter meals the following and try to eat light at night.
7. When it’s snack time
Snacks provide energy and nutrients. Choose your snacks including fruit, sandwiches, biscuits, cakes, nuts, chocolate, but make sure you vary your choice while limiting quantities.
8. Quench your thirst
You need to drink regularly, because half of the body is composed of water. Drink at least 6 glasses per day and more if necessary, during hot weather or during physical exertion. Emphasize water and milk, but also opt for diversity.
9. Take care of your teeth
Brush your teeth twice a day. Foods rich in starch or sugar may play a role in causing tooth decay if eaten too frequently throughout the day. Therefore, does not snack and do not drink too many sugary drinks.
10. Keep moving
Staying in shape is important for the heart and bones. So stay active … Try every day to do something and be bound by them with pleasure. Too many calories and not enough exercise resulting in increased body weight. Physical exertion endurance helps burn extra calories. You do not need to be an athlete to move!
Tags: child nutrition, chilren, tips
