Nutrition and Health

Archive for the ‘Healthy Eating Plan’ Category

We are eating out more than ever. When dining out, it is easy to eat more calories and fat as well as food that are less healthy.  Try these ideas for healthy dining-out.

Dining Ideas

1. No matter where you’re eating, practice eating small portions.  Take half the entrée home or split the meal with your friend.  Order an appetizer as a main course instead.
2. Skip parts of the meal you like less.  Have an “I can eat that food any old time” approach.
3. Go to places where you can order healthy, low fat meals.
4. Ask to substitute high fat items like french fries for a baked potato or side salad instead.
5. Eat a little less at noon to save for a special dinner later, but don’t skip meals.  This can lead to eating too much.
6. Eat something 30 minutes before your meal to help be in better control of your choices.  Eat a piece of fruit or have a glass of water with lemon.
7. Avoid buffets, and all-you-can-eat specials.

Each child develops at their own pace, usually through the same stages and phases, and in the same order. Children grow and learn continually, but not in a smooth flowing pattern. Sometimes, practical skills for a while and now it seems like it never will. At other times, they learn many skills very quickly.

Eating habits

your child should eat and enjoy healthy foods and meals with the rest of the family. Children do not need special foods. If needed, simply change the texture of the foods you eat, as meat is cut and served small pieces of pasta, they get very easy for your child.

Parents are often concerned that their child not eating enough and frustrated that the only thing that refuses prepared. Remember that your child is not as fast as they did now, when they were growing a baby. This means that your appetite is not so great.

Meal planning

the foods eaten at this age varies from child to child and from day to day and is influenced by the growth and activity. These serve sizes and quantities of 2-3 years old every day are used as a guide for food. Some sizes are different from those commonly used for adults.

1. Make a habit of including fruit at breakfast – banana on toast works well or cereals with fresh, stewed or canned fruit.
2. Present lunches on a plate with a range of finely cut fruits and vegetables surrounding the main item (e.g. a small sandwich).  Remember that children will only learn to enjoy foods if they are available.
3. Use fruit or vegetables as the basis for snacks.  E.g. Grated carrot, sultana and cheese sandwich, fruit and yoghurt.
4. Offering small serves of several different vegetables is ideal.  Increase serving sizes overt time.
5. Place the vegetables and fruit in the centre of the table and let the children help themselves.
6. When preparing vegetables, put some aside, cut into fine strips and offer them to your child as a snack.
7. Involve children in shopping for and preparing vegetables and fruit.  This will increase their familiarity with these foods.
8. Fresh fruits are always preferable to fruit juices.  Plain, unflavored water and milk are great drinks for children.
9. Most importantly, set a good example, if children see adults and their peers eating and enjoying a wide variety of fruits and vegetables they are more likely to join in.
10. Always include at least 2-3 different kinds of vegetables with the main meal.