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This is the 2nd part of the article on
tips to promote children nutrition via healthy eating habits.
7. FAT IS IMPORTANT; HOWEVER EXCESSIVE AMOUNTS
SHOULD BE AVOIDED
* Dietary fat is important as it provides
energy and fatty acids and transports fat-soluble vitamins.
* Essential fatty acids (omega 3 and omega 6) can only come from food
and are important for the development of the brain, nervous system and
eyes.
* Your child will receive the appropriate amounts and varieties of fat
that he requires from a diet that conforms to the Food Guide Pyramid.
* Low-fat diets that severely restrict the total amount and types of
fat eaten are not suitable for young children.
8. LIMIT SWEETS, SWEETENED FOODS AND SUGARY
DRINKS; MINIMIZE SALT INTAKE
* Sweets, sweetened foods and sugary
drinks are high in calories but usually low in important nutrients.
* Excessive intake will provide unnecessary calories that will be
converted to body fat.
* Limit intake of these foods to certain times or occasions only;
entirely prohibiting your child from taking such foods only raises his
curiosity and increases his desire for them.
* As for salt, your child requires it in very small amounts.
* Taking too much salt is not advisable as it may increase the risk of
high blood pressure.
9. IF SNACKING IS REQUIRED, GIVE NUTRITIOUS FOODS
IN SMALL PORTIONS AND AT THE RIGHT TIMES
* Snacks should not replace main meals.
* However, healthy and nutritious snacking can contribute towards
ensuring adequate nutrition, especially if your child:
- Becomes more active physically.
- Develops erratic eating behaviors.
- Presents a 'fair to poor appetite' that makes you anxious.
- Is only able to take in small servings of food during his main meals.
* Snacks can be given in between main meals to ward off occasional
hunger pangs.
* However, do not always give in to your child lf he frequently rejects
mealtimes and asks for snacks later. Where possible, let him wait until
it is time for the next main meal so that he can learn to regulate his
eating.
10. PREPARE FOODS THAT ARE HYGIENIC AND SAFE TO
EAT
* Your child is vulnerable to illnesses
brought about by eating foods contaminated with bacteria, toxins,
parasites, viruses, inedible physical substances and harmful chemicals.
* You should pay careful attention to food preparation, storage and
serving as contamination usually occurs during these stages.
11. ENCOURAGE PHYSICAL ACTIVITY FOR FITNESS AND
OPTIMUM DEVELOPMENT
* Encourage your child to be physically
active as this is important to promote healthy growth and development.
* Physical activity increases energy expenditure, thus avoiding the
risk of overweight and obesity.
12. MEASURE GROWTH REGULARLY TO MONITOR HEALTH
AND NUTRITIONAL STATUS
* Determine your child's growth rate by
comparing his height and weight measurements against standard growth
charts.
* Neither underweight nor overweight are desirable. Underweight may be
an indication of health problems while overweight can increase your
child's risk of disease in later life.
* Measuring your child's growth regularly can help you detect health
problems early.
* Any significant changes in weight in the short term should be
regarded with caution and you should seek medical advice.
13. MAKE MEALTIMES AN ENJOYABLE FAMILY EXPERIENCE
* Eating together encourages your child
to be more receptive of foods and increases his food choices.
* It also promotes mealtime regularity and provides the opportunity for
you to encourage healthy eating habits in your child.
* Keep the environment for eating pleasant.
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