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Healthy Eating Habits for Your Child

By teaching your children healthy eating habits and modeling these behaviors in yourself, you can help your child maintain a healthy weight and normal growth. In addition, the eating habits of your children pick up when they are young will help them maintain a healthy lifestyle when they are adults.

The health care provider can assess your child's weight and growth of your child and let you know if your child needs to lose or gain weight or dietary changes should be made.

Some of the most important aspects of a healthy diet are portion control and reducing the amount of fat your child eats. Simple ways to reduce fat intake in the diet of your child and foster a healthy weight include Service:

    fatty dairy products low in fat or
    skinless poultry
    cuts of meat
    breads and whole grains

Also, reduce the amount of sugar in soft drinks and salt in the diet of your child.

If you are not sure how to choose and prepare a variety of foods for your family, consult a dietitian for nutrition counseling.

It is important that you do not put your child overweight (s) on a restrictive diet. Children should never be placed on a restrictive diet to lose weight unless a doctor supervises one for medical reasons.

Other approaches parents can take to develop healthy eating habits in their children include:

    Guide the choice of your family rather than dictate foods. Make a variety of healthy foods available in the house. This practice will help your children learn to make healthy food choices. Let unhealthy choices like soda and juice at the grocery store. Serve water with meals.
    Encourage your children to eat slowly. A child can detect hunger and fullness better when eating slowly. Before offering a second helping or serving, ask your child to wait a few minutes to see if they are really still hungry. This will give the brain time to register fullness.
    Eat meals together as often as possible. Try to make nice meal with conversation and sharing, not a time for scolding or arguing. If meals are unpleasant, children may try to eat faster to leave the table as soon as possible. They can then learn to associate eating with stress.
    Involve your children in food shopping and meal preparation. These activities will give you information about food preferences of your children the opportunity to teach your children about nutrition, and provide your children with a sense of accomplishment. In addition, children may be more willing to eat or try foods they help prepare.
    Plan for snacks. Continuous snacking may lead to overeating, but snacks that are planned at specific times of the day can be part of a nutritious diet, without spoiling a child's appetite at mealtime. You should make snacks as nutritious as possible, without depriving your child of occasional chips or cookies, especially at parties or other social events.
    Discourage meals or snacks while watching TV. Try to eat only in designated areas of your home such as the dining room or kitchen. Eating while watching TV can make it difficult to pay attention to the feeling of fullness and can lead to overeating.
    Encourage your children to drink more water. Over consumption of sugary drinks and sodas has been linked to increased rates of obesity in children.
    Try not to use food to punish or reward your children. Withholding food as a punishment may lead children to worry about not getting enough food. For example, send the kids to bed without dinner may cause them to worry that they will suffer from hunger. As a result, children may try to eat when they get a chance. Similarly, when foods, such as sweets are used as a reward, children may think that these foods are better or more valuable than other foods. For example, tell the children that they will get dessert if they eat all their vegetables sends the wrong message about vegetables.
    Make sure your children's meals outside the home are balanced. To learn more about the school lunch program, or prepare their meals to include a variety of foods. Also, select healthier items when in restaurants.
    Pay attention to portion sizes and ingredients. Read food labels and limit foods with trans fats. Also, make sure you use the appropriate party as indicated on the label.

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Diet balance for a healthy life

A healthy diet should consist of:

    60% Carbohydrates
 These provide energy to the body so that it can carry out all its functions. You need to focus on complex carbohydrates such as those found in rice, pasta, bread, fruits and vegetables. They are easily metabolized and are cheap, tasty and satisfying.

    25% Fat
    The body needs fat for a source of reserve energy, regulate temperature and cushion vital organs. Saturated fats such as those found in milk, red meat and eggs produce more cholesterol than unsaturated fats found in nuts, plants and vegetable oils. Saturated fats should be used sparingly or avoided if possible.

    10-15% protein
    The building blocks of the body. Proteins support growth and repair, digestion and nourish the immune system. They are mainly found in meat, fish, eggs, soy and tofu.

    Vitamin A oxidants counters and toxic waste. Good sources are carrots, broccoli, peaches, watermelon and green vegetables.
    Vitamin C protects against cell mutations and premature aging. Found in citrus fruits, cabbage, potatoes and peppers.
    Vitamin E protects the oxidation of fats and absorbs free radicals. Found in liver, green leafy vegetables, wheat germ and palm oil.

    Minerals
    Such as calcium, iron and magnesium. Essential to support the formation of bones, nails, teeth and blood cells.
    They are found in many products such as milk, dark green vegetables, liver, meat and cereals.

    6-8 glasses of water per day.
    Water is necessary for the disposal of waste and to regulate body temperature. Do not drink too much with meals as it dilutes the digestive juices.

"Bad food can fail to feed us, can keep us awake at night and make us lethargic and overweight. This is really useful to review your eating habits to ensure better health."

When should you eat
ideally, the room should be the main focus of the dinner while the day should be light and taken early meal. However, modern lifestyles often dictate that we eat our main meal in the evening. A quick lunch and inadequate or no meal at all means that you are very hungry by the end of the day.
During the day, due to the activity, the breakfast is used is used lunch but dinner is not working. Heavy dinners cause weight problems and digestion. A meal can take up to four hours to digest.
As the optimal time of our body to digest food in the afternoon, late evening, it is not adapted to digest more than a certain amount. Therefore, the food your body was only partially digested lies in your stomach while you sleep. This causes discomfort, dehydration, disturbed sleep patterns and weight gain.

What should you eat
    Breakfast should consist of fruits, yogurt, cereal and maybe a little protein. For example, eggs, cottage cheese or soaked almonds.

    Lunch should be substantial. Start with a salad and a protein (fish or chicken), vegetable and carbohydrates (rice, potatoes, pasta or corn). Then eat a slightly sweet pudding about 45 minutes after lunch.
    Dinner should be light and eaten early. It must not contain heavy proteins such as beef or lamb or spicy food that they take longer to digest. Dessert should be avoided.