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Healthy Eating -How, When ?

  • Breakfast : How important it is to have breakfast.
  • It is important to encourage breakfast. A good night’s sleep followed by food in the morning helps your child to stay active and concentrate at school. It also means your child is less likely to be too hungry during the morning and it can help with performance at school. Be a role model and let your child see you eat breakfast too. A bowl of cereal with milk and fresh or stewed fruit is a great starter for the whole family.
  • School lunches: Many schools have a canteen that offers a range of food choices. Schools need to encourage healthy food choices. The food your child chooses might be high in cost and energy, but low in nutrients sometimes. An alternative is a packed lunch from home, which is a great way for your child to learn about healthy food and to help with preparation.
  • Lunch box suggestions include: Sandwiches or bread with cheese and salad, Cheese slices, and fresh or dried fruits Washed and cut up raw vegetables or fresh fruits.
  • School lunches foods to restrict : Highly processed, sugary, fatty/fried and salty foods should only make up a very small part of your child’s diet, chips, sweet biscuits, juices and soft drinks.
  • Treats and peer pressure : Peer pressure to eat particular ‘trendy’ foods at this age is strong. Let your child eat these kinds of foods occasionally, such as at parties, special events or when the rest of the family enjoys them. It’s best to limit the amount of money children are given to spend at school or on the way home.

The occasional bag of chips or takeaway food doesn’t do any harm. If they are eaten too often, however, you might find that: Not enough nourishing foods are eaten.
Children become overweight or obese. It’s much cheaper to provide homemade snacks and lunches.
After-school snacks:Allow children to choose how much they need to eat while offering a wide variety of healthy foods. Some children only eat small  amounts at the evening meal, so make sure that the afternoon snack is nutritious, not just high in energy.
Snack suggestions include:
  • A sandwich with a glass of milk ,
  • Poha, Cereal and fruit
  • A bowl of soup and toast.
Family mealtimes
For school children, family mealtimes are a chance to share and talk about the day’s activities and events. The evening meal together is an important time to do this. Family mealtime suggestions include Allow talk and sharing of daytime activities. Avoid distractions such as the television, radio or the telephone. Let your child decide when they are full-don’t argue about food.Allow children to help with preparing meals and vegetable/fruit shopping. Teach some simple nutrition facts such as milk keeps your bones strong.

About Unknown

Wiseapple” is an initiative to build health, knowledge, skills and healthy behaviours amongst the youth and works at promotion of health through programmes designed and directed at improving ‘lifestyle and general health’. The programmes include health education and guidance to the school and college students, employers and employees of corporate organizations for providing access to a broad range of healthy living programs and reinforcing these with promotional material.
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3 comments:

  1. Please read the article on role of diet and physical activity for prevention of chronic disease:
    http://www.who.int/dietphysicalactivity/publications/trs916/en/gsfao_introduction.pdf

    ReplyDelete


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