how to make Healthy Childhood
· Eat a variety of differently coloured vegetables everyday.
· Add fruits to meals and snacks.
· Make sure your child gets at least 60 minutes of physical activity everyday.
· Make sure your child has a healthy breakfast.
· Make sure your kids eat enough fiber-rich foods such as fruits, vegetables and whole grain cereals.
· It is important for parents to discourage grazing on food in between meals .
· If you want your children to eat well at meal times, keep food out of sight until meal-time or snack time. The sight of food makes many children want to eat and encourages grazing .
· A healthy balanced diet includes a variety of foods from all the 5 food groups i.e. cereals and pulses, fruits and vegetables, Meat (including poultry and fish), milk and milk products and fats, oils and sugar.
· Eat together as a family and make mealtimes relaxed happy occasions.
· It is important for parents to model good eating behaviours. This including eating the foods that you want your children to eat.
· Parents should decide which nutritious foods to offer their children. The children decide how much they want to eat.
· Children need to have a routine that consists of 3 meals and two to three snacks each day.
· Make sure your children have adequate water during the day.
· It is important not to force-feed children.
· Do not give food as a reward, treat or for comfort.
· To the extent possible avoid giving your children sweetened fruit squashes and fizzy soft drinks.
· Limit fried foods, crisps, packet snacks, pastries, cakes and biscuits to small amounts.
· Make sure meals are eaten in a calm relaxed environment without distractions such as TV, games and toys.
· In order to encourage healthy eating behaviours involve your children in food shopping and preparing for meals for e.g. putting things on the table.
· It is important for parents to learn to recognize the signs that their children have eaten enough and remove the uneaten food without comment.
· To encourage children to eat vegetables let them pick out the vegetables that will be made for dinner.
· Have your children wash, peel & slice vegetables once they get old enough.
· Encourage your children to play a sport or take up a new form of physical activity.
· To encourage your children to become physically active give them toys such as balls, skipping rope, cricket set etc.
· Do not put a TV in your children's room and limit 1V time.
· Limit the amount of time your children spend on video games and in front of the computer.
· It is important for parents to teach their children to take appropriate portions and should not insist on a clean plate.
· Teach your children to eat slowly. Eating too quickly makes your body think it needs more food to be satisfied.
· It is important for your children to have adequate milk/milk products to meet their body's need for calcium .
· In trying to encourage your children to become physically active focus on fun rather than skill. If your children think of physical activity as fun they are more likely to want to do it.
· Children may have food neophobia (fear of new foods). They need to learn to like it so always offer it the next time you are eating it.
· It is important to include enough iron-rich foods in your child's diet to prevent them from becoming anaemic.
· Encourage your children to eat lean meats e.g. chicken without skin.
· Vitamin C in fruit, vegetables and fruit juices enhance intestinal iron absorption If consumed at the same time as iron-containing foods.
· Make sure your children wash & clean their hands before eating.
· If you are unsure of your child's nutrient intake consult your doctor about his feeding behaviours.
· If you doctor has recommended a nutritional supplement for child please give the supplement in the recommended dose.