10 nutrition tips for kids

Encouraging healthy eating can sometimes seem like an overwhelming task in a world that glorifies treats, chocolate, and potato chips rather than the healthy foods that help children grow up healthy. Fortunately, children follow their parents' example, which allows you to guide them in making the right choices.'

"Parents must set a good example," said Dr. Brian McCrindle, Foundation spokesperson and cardiologist at Sick Children Hospital in Toronto. “Try to eat vegetables and fruit with every meal, even at lunch. Also, limit the amount of food prepared and plan healthy meals and snacks for both your children and you. ” According to him, a good example is "do what I do" rather than "do what I say".

health tips

Have a good breakfast!

Our bodies need the energy to function. Especially after a night's sleep, when our energy reserves are low. So whether it's a school day or a day off, start with a good breakfast. A good dose of carbohydrates; try a toast or a slice of bread, or cereal with milk, fruit or yogurt.

Vary the diet of your meals

To be healthy, you need to consume more than 40 nutrients (such as vitamins and minerals) each day. No food contains them all; it is therefore very important to vary your diet daily. There are no good or bad foods. The best way to eat a balanced diet is to eat a varied diet throughout the day.

Take carbohydrates

Generally, we don't eat enough carbohydrates like cereals, rice, pasta, potatoes, and bread. Carbohydrates should provide about half the calories your child needs each day, and it's important to include at least one carbohydrate with every meal. Try wholemeal bread, pasta, and cereal for extra fiber.

Eat fruits and vegetables!

It is in fruits and vegetables that we find the vitamins, minerals, and fibers that we need. We should all try to eat it at least 5 times a day. For example, a glass of fruit juice at breakfast, two different vegetables during meals, and an apple or banana to taste it. Thus, one covers the needs in vitamins, minerals, and fibers of his body for the day.

Here are some fun facts about foods that might make your kids think about their choice of snacks and foods.

A 355 ml can of soft drink contains between 10 and 12 tsp. sugar, which represents between 150 and 180 empty calories. Better to quench your thirst with water or milk.
Fish, chicken and other lean meats and alternatives like legumes and tofu are packed with protein that helps build strong muscles.

Leafy green vegetables like broccoli and orange vegetables like carrots and sweet potatoes contain vitamins that give energy and allow you to play longer.
Fruits are better than juice! In fact, a raw, unpeeled apple contains 10 times more fiber than a cup of apple juice.

Sports drinks are mainly made up of water, but their second most important ingredient is sugar. While sports drinks are fine after a strenuous exercise like a soccer game, consuming water and a complex carbohydrate like fruit will be better for you (without all those empty calories).

The body needs healthy oils and fats to quickly energize the muscles. But if you eat too much, fat accumulates in the body. Good fats are found in nuts, avocados, olive oil, canola oil, and soft non-hydrogenated margarine. Bad fats are found in firm margarine, vegetable shortening, butter, coconut and palm oils, fatty meats, and whole dairy products.

Low-fat milk and dairy products, as well as fortified soy products, are loaded with calcium and build healthy bones that will protect you from injuries from gambling.

Eating fiber fills you up more and is good for the heart. A slice of white bread does not calm hunger as much as a slice of 100% whole wheat bread with the germ. Fiber-rich foods also contain vitamins and minerals that will keep your heart in great shape.

Sugary soft drinks, sugary cereals, white bread, and white rice are quickly absorbed by the body, making you hungry soon after. They can also give you a quick but fleeting energy boost that will make you feel tired and even irritable.

Nutritional snacks can help you feel energized throughout the day to help combat low energy and keep your metabolism high, which helps keep your weight healthy. For example, a small handful of nuts accompanied by fresh fruit contains healthy fiber and fat that gives you lasting energy, unlike junk food, like potato chips and treats.

By making healthy foods the simplest and fastest choice, you will also increase the chances of your children making the right choice. This is the reason why it is important not to keep junk food at home, or at least keep it out of the reach of children.

Make sure there are always vegetables, fruits, and healthy foods your kids love in your kitchen. If their favorite flavor of low-fat yogurt is peach, make sure you have some on hand. Buy easy-to-peel bananas if your kids love them. This is one of the reasons it can be so convenient to let them help you plan your grocery list, especially when it comes to vegetables and fruit. Remember that if your kids "hate" plums and it's the only fruit you can find in your home, they'll be more likely to ask you for junk food or avoid a healthy snack.

If you are discouraged from seeing healthy foods left untouched and lost, remember that vegetables, fruit, fish, and other frozen and canned foods are just as healthy and save time. Be sure to check the content of added sugar, salt or unhealthy fat.