Taking care of your child together
12 points of healthy eating
These 12 points are good guidelines easy to keep and to understand.
- 1. – Eat as diversified as possible, use different kind of food prepared with different cooking techniques. Try something new; do not judge a meal without tasting it.
- 2. – Avoid deep fried meals. Use oil or margarine for cooking. Try oils containing unsaturated fatty acids (olive, rape, corn).
- 3. – Prepare food using less salt! Use other seasoning, use vegetables and green spices.
- 4. – As a last course eat only once or twice a week sweets, cakes. Do not take sweets between courses and never instead of a proper meal. If you desire sweet taste a fruit salad with honey and nuts can make the trick.
- 5. – At least half a liter milk or diary product should be taken daily. Choose lower fat diary products.
- 6. – Eat fresh vegetables or fruits five times a day.
- 7. – Eat bakery products with seeds and made with whole grain flour. Purchasing these products you have to pay attention because malt and caramel are often used to color simple plain bread. You can recognize these products easily because the texture is the same as a white bread and you can smell the malt. On the contrary whole grain products have a robust look and a little sour smell.
- 8. – Have at least four or five meals daily. Divide daily food and liquid intake evenly none of the meals should be too rich.
- 9. – Against thirst water is the best.
- 10. – Healthy eating does not mean avoiding any type of food but it is advisable to have more from certain types and less from others. There are no prohibited food just lower quantities.
- 11. – Quitting addictions and workout more times a week is very important
- 12. – Measure your weight regularly!
What should the child eat?
There are hundreds of scientific researches and book about the effects of healthy eating in childhood to life expectancy. Proper nutrition intake is necessary for the healthy development of children; meanwhile eating habits are forming the most during our childhood.
It is not true that avoiding certain food types or meals or prohibiting a child to eat chocolate for example is healthy. A child should eat everything it is more important how much he or she eats from certain food types. A diet based only on fries, hamburger and snacks is not satisfying.
Evenly balanced, rich in nutrients and diversified diet is the best choice for the proper development of children and of course the quantity is also very important.
Required energy intake is influenced next to others by age, weight or gender but physical activity is also very important. If the child is doing sport or trekking whole day more energy is needed compared to a day sitting in the school.
As a general rule a healthy diet should look like this: 55% of energy intake should be carbon hydrates, 15% proteins, 30% (believe or not) fats. Of course the form of the fat intake is very important. It is better to use fats with low cholesterol and containing unsaturated fatty acids.
It is advisable to have carbon hydrates for every meal (wheat or potato). On the other hand it is very important that the diet should contain more whole value wheat (rice, pasta) or whole grain bread. In every case raw vegetable or fruit should be eaten as juice, steamed vegetables or salad. The consumption of milk or diary products for children is also very important since these are the best source of calcium, A and D vitamins. Drinking milk every day should not be the supplement of daily protein intake instead of eating meat, fish (maybe soy, beans or egg). These foods are the most important source of iron, magnesium, zinc, B and D vitamin required for a growing body.