The amount of calories your child consumes should match their expenditure of calories done throughout the day. The balance between the energy consumed and energy exhausted should be maintained for healthy life style. If the calorie consumption is more than your expenditure than it will be stored as fat and makes child overweight or obese and if consumption is less than expenditure than there will be weight loss. Variety of food items should be added to routine food consumption habits as that provides all nutrients your body needs.
Basic parts of healthy diet are carbohydrates, proteins, fat, and liquids.
There are two types of fat: saturated and unsaturated. Saturated fat is harmful to your body reason being it increases the amount of cholesterol in your body, which ultimately put teen prone to obesity or overweight. It is recommended for children under the age of 11, that they should have less saturated fat than adults and for age under 5, low fat diet is not suitable as they are many fat soluble vitamins that should be absorbed. Saturated fat is found in many foods, such as:
- hard cheese
Using small amount of vegetable or olive oil, or reduced fat is always a healthier choice. Its better to cut off visible fat while having meat and choose lean cuts.
It’s recommended that you eat at least 5 portions of a variety of fruit and veg every day. But experts actually recommend getting even more than that amount.
How to get into 5-a-day:
1) In breakfast, add seasonal fruit
2) combine fruit with protein like yoghurt, peanut butter, cheese etc.
3) mix fruits with vegeis which can be raw or boiled like tomatoes, corns etc,
4) fruits or veggies can be mixed with bread slices
5) to keep your taste buds alive, keep on changing the fruit choice weekly or as per season.
It is there in potatoes, rice, pasta, cereals etc. the choice of carbohydrates should be rich in fibres like wholegrain, brown rice, potatoes with their skin. Starchy carbohydrates are not preferred as they contain less fiber as compare to wholegrain, brown rice etc and they feel you full for longer.
Protein rich food items are beans, pulses, fish, egg and meat. It is good to have pulses such as beans, peas and lentils, as they are good alternative to meat as they’re lower in fat and higher in fibre and protein, too. Aim for at least 2 portions of fish every week, 1 of which should be oily, such as salmon or mackerel.
You need to drink plenty of fluids to stop you getting dehydrated. It is recommends to drink 6 to 8 glasses every day. This should be adjusted to climatic changes also like in summers it can be increased. Lower fat milk and lower sugar drinks, including tea and coffee, are always a healthier choices.