|
Below are the 13 tips on inculcating
healthy eating habits in children, so that their nutritional needs could be
met throughout their childhood development.
1. Provide a Variety of Wholesome and Nutritious
Foods
The Pyramid Food Guide is your reference
to make healthy food choices. It places common food groups on different
levels to show that certain foods should be consumed more than others.
Giving your child a variety of foods, however, does not imply that he
should be allowed to over-eat.
Eat Most from Level 1
(Rice, Noodles, Bread, Other Cereals & Cereal Products, and Tubers)
These foods are major sources of energy for the body. Examples of 1
serving include:
1/2 cup of breakfast cereals or
1 medium-sized potato or
3 plain cracker biscuits
Eat More from Level2 (Fruits & Vegetables)
These foods provide vitamins, minerals and fiber to help the body
function healthily.
Examples of 1 serving include:
1/2 cup of dark green leafy vegetables with edible stems or
1/2 cup of fruit or root vegetables such as tomato, carrot, cucumber or
1/2 medium-sized guava or
1 medium-sized banana, orange, pear, apple
Eat Moderate Amounts from Level 3
(Fish, Lean Meat, Poultry, Egg, Beans & Bean Products)
These foods are good sources of protein. Examples of 1 serving include:
1 medium-sized chicken drumstick or
2 matchbox-sized pieces of lean meat or
2 eggs or
1 cup of beans or pulses
Eat Moderate Amounts from Level 3 (Milk And Dairy
Products)
These foods are good sources of protein, calcium, other minerals and
vitamins. Examples of 1 serving include:
1 cup of milk or
1 cup of yoghurt or
1 slice of cheese
Eat Least from Level 4: Fats, Oil, Salt and
Sweets
At the tip of the pyramid food guide are fats, oil, salt and sweets.
These should be taken in minimal quantities because
excess can lead to health problems.
Remember: Drink plenty of water daily
2. Make Rice, Other Cereals and Cereal Based
Foods the Main Source of Energy
It is recommended that starchy foods
(e.g. rice and cereals) supply the largest proportion of energy as they
are filling, yet low in fat. Many starchy foods also provide protein,
dietary fiber, minerals and vitamins.
3. Encourage More Fruits and Vegetables Intake
For Vitamins and Minerals
* Vitamins and minerals are required to
promote children growth and development, build a healthy immune system
and ensure overall well-being.
* Although your child may be more receptive towards fruits because of
their natural sweetness, his diet should contain both fruits and
vegetables; one cannot substitute the other.
* Fruits and vegetables also provide dietary fiber which help prevent
constipation.
4. Give Fish, Lean Meat, Poultry, Eggs, Beans, Bean Products
and Pulses for Protein
* Protein from animal sources is considered 'high quality'.
* Certain plant foods (e.g. beans, pulses and cereals) also provide
protein; however, they generally lack one or more essential amino
acids.
* A diet comprising a mixture of sufficient protein from animal and
plant sources will provide adequate amino acids.
* If your child is not given animal protein due to cultural or
religious reasons, he should eat a variety of combinations of beans,
bean products and pulses to obtain protein of sufficient quality.
5. Give Milk, Milk Products
and Other Calcium-Rich Foods Daily
* Milk and dairy products are excellent sources of calcium.
* Other sources include fish with edible bones (e.g. sardines), bean
products and green leafy vegetables.
6. Give Lean Meat, Poultry, Fish, Vegetables and Other Foods
that are
Rich in IRON Daily to Prevent Deficiency
* Iron deficiency is the most common children nutrition deficiency
among children worldwide.
* Your child's iron stores start depleting soon after he is weaned,
thus making it necessary for him to rely on food to supply the iron he
requires.
* Iron in liver, meat, poultry and fish is more easily absorbed by the
body, compared with iron in cereals, fruits, vegetables, beans and
pulses.
* Iron is best and most safely obtained from food; iron supplements
should not be given to children unless prescribed by the doctor.
|
