Nutrition and Health

Archive for July 9th, 2010

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.

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How do you maintain your healthy eating habits during a family feast? How can you make sure that the turkey is the only one stuffed during the holiday season?  These guidelines can help you make healthy food choices. These guidelines can help you make healthy food choices and limit tempting, high calorie foods during the holidays and other special occasions.

Think About People, Not Food!

Concentrate on socializing, making new acquaintances, and having fun. Spend time conversing with relatives or reminiscing with old friends. Think  about what you  are  celebrating,  not  just  about  how  great  the food is!

Plan Before You Eat

When  you  arrive  at  celebrations, check  out all  the food  options  and develop a plan which will enable you to  sample  foods  you  enjoy without abandoning  the  good  habits  you’ve formed. Remember, it is OK to have some holiday treats, just spend your calories wisely and then enjoy the foods you choose!