NUTRIENTS?
- Protein- for building and repair
- Fat and CHO- for energy and growth
- Vitamins & Minerals- for good health
- Fibre- to prevent constipation
- Water- to remove toxins
Guidelines for healthy eating
-Include
variety of foods to meet macro and micronutrient requirements.
-Fat
consumption upto 35 % of energy.
-Low in
salt.
-Avoid excess fibre.
-Restrict
sugary foods to mealtimes.
Helpful steps
-Change
whole milk to semi-skimmed around 2 years.
-Fruits
and vegetables to be 5 servings/ day.
-Serve
meals at regular times, in a family setting.
WHY IS BREAKFAST IMPORTANT?
-It
provides a major source of child’s daily
energy supply.
-Children
who eat breakfast are better nourished.
-They
can meet their daily need for essential vitamins and minerals.
-Children
who eat breakfast learn better, are more alert and active.
-Offer
quick and nutritious choices like juice, yogurt and fruit.
-Progress
to 2 servings of cereal, 1 serving of milk.
OVERWEIGHT/ OBESITY:
RESTRICT or
BEST AVOID
High-
fat foods- butter, cheese,chocolate, cream, ice-cream, potato chips, pastries
High-
carbohydrate foods- cake, cookies, noodles, honey, sugar, sweets
Beverages- soft drinks, carbonated beverages,
sweetened drink mixes
CALORIE BURNING CHART (EXERCISE TIPS)
-Begin
gradually.
-Be sure
to warm up, cool down.
-Incorporate
activity in daily living (walking, climbing stairs).
-Choose
activities you enjoy.
-Wear comfortable
clothing, good shoes.
-Do not
exercise outdoors in frigid/ very hot climates.
-Drink a
lot of water.
FOOD ALLERGY
Food Intolerance- it is a
reproducible and unpleasant reaction.
Food allergy- evidence of
abnormal immunological reaction to food.
Psychologically-based food reactions- emotions
associated with food cause food avoidance.
Emotions may cause unpleasant bodily
reactions.
TARGET DIET
FIVE WAYS TO STAY HEALTHY
-Eat sensibility.
-Drink enough
fluids.
-Exercise regularly.
-Watch your
weight.
-Get yourself checked
periodically
-Laila and Asha
-Laila and Asha
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