Healthy Eating Habits for Children and Teens
Introduction:
A healthy diet is essential for good health and
nutrition. It protects you against many chronic noncommunicable diseases, such
as heart disease, diabetes and cancer. Eating a variety of foods and consuming
less salt, sugars and saturated and industrially-produced trans-fats, are
essential for healthy diet. Healthy eating habit includes:
- Base your meals on higher fiber starchy carbohydrates.
- Eat lots of fruit and veg.
- Eat more fish, including a portion of oily fish.
- Cut down on saturated fat and sugar.
- Eat less salt: no more than 6g a day for adults.
- Get active and be a healthy weight.
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Healthy eating habits for children’s:
Drink water:
Without water, it's harder for our brains to learn and
concentrate. Ensuring your child stays properly hydrated, helps to give them
brain power for learning and developing new skills. Healthy hydration also
helps to keep kids regular by supporting healthy digestion. To
stay well hydrated, children ages 1-3 years old need about 4 cups of fluids per
day, including water or milk. This increases for older kids to around 5 cups
for 4- to 8-year-olds, and 7-8 cups for older children.
Limit sugary drinks:
Drinking one soda a day equals 55 pounds of sugar per
year. Consuming too much sugar can lead to health problems such as: Unhealthy
weight gain and obesity: Can lead to heart disease, liver problems, diabetes
and bone problems. Heart disease: Damages blood vessels which can lead to a
heart attack. Limiting kids and teens ages 2-18 years to a maximum
of six teaspoons of sugar 25 grams per day. Limit sugary drink consumption for
children 2 years and older to 8 ounces 1 cup per week.
Healthy snacking:
Fruit kabobs, Homemade trail mix or granola, Ants on a
log, Yogurt parfait, Smoothie bowls, Apple nachos, Frozen yogurt bark, sweet
potato or kale chips etc. Healthy eating is an important way to
support your child's healthy growth and development. Snacks can help them get
the nutrition they need and prevent them from feeling overly hungry between
meals. For snacking to be healthy, though, kids need to eat the right kind of
food at the right time.
Whole grains:
A grain is considered whole as long as all three
edible parts the bran, the germ and the endosperm are in their original
proportions and have not been ground, refined or processed. This makes them
slower to digest when eaten, therefore blood sugars rise gradually resulting in
longer lasting energy. Foods that are made with healthy whole grains are as
follows:
- Whole grain Goldfish.
- Whole grain bagels or English muffins.
- White whole grain bread, or 100% whole wheat.
- Oatmeal.
- Multigrain pancakes or waffles.
- Whole wheat pasta.
- Soft corn tortillas made with corn, salt, and water
- Brown rice cakes.
Healthy eating habits for teens:
Vegetables:
Vegetables External link contribute many valuable
nutrients like fiber, potassium, and vitamin A which can help you have a
healthy heart, kidneys, and eyes, and may protect you from infections.
Sometimes it takes a few tries to learn to like a certain vegetable, but
changing how it is cooked and seasoned can help. Be creative and work with
whoever does the cooking at home to find healthy choices you can enjoy. Some
vegetable choices are:
- dark green vegetables, including broccoli, spinach, kale, collard greens, and Bok choy.
- red and orange vegetables, such as carrots, pumpkin, sweet potatoes, red chili peppers, and tomatoes.
- beans such as garbanzo, red, black, or pinto beans as well as peas and lentils.
- starchy vegetables, such as white potatoes, plantains, corn, and yucca.
- cauliflower, onions, green beans, and zucchini.
Fruits:
Apples, bananas, berries, and other fruits are packed with vitamins, minerals, water, and fiber. These nutrients help your mind and body perform at their best. For example, oranges and grapefruits are good sources of vitamin C, an important vitamin that helps you grow. It also helps repair your body, heal cuts, and protect you from diseases. Try to have vitamin C every day, because your body can’t make this vitamin you must get it from the foods and drinks you consume.
Teens ages 14 to 18 need about 1 1/2 to 2 1/2 cups of
fruit a day.3 A variety of fruits can help you get essential vitamins,
minerals, and other nutrients. Although 100% fruit juice with no added sugar
can count toward that goal, try to drink no more than 1 cup a day.
Grains:
Grains such as oats, barley, ferro, and brown rice are great sources of fiber and several B vitamins. Minerals like calcium, potassium, and magnesium are also found in several grains and help your body build strong bones and muscles. At least half, or even more, of the grains you eat each day should be whole grains, rather than refined grains also called processed grains. Eating whole grains that are high in fiber may make you feel full sooner during meals or when having snacks. This might help you consume fewer calories and manage your weight. Refined grains have less fiber and other nutrients and often have added sugar or salt.
Protein foods:
Protein is essential for building bones, muscles,
cartilage, skin, blood, and hormones. Protein contains nutrients called amino
acids that are important for your growth and health. Many foods high in protein
also provide iron, zinc, and other key nutrients.
Animal sources of protein include:
- lean beef, pork, lamb, chicken, and turkey.
- seafood, including salmon, shrimp, and other shellfish and fish.
- eggs.
- milk, cheese, and other dairy products.
- A bowl of almonds.
- Protein sources include almonds and other nuts and seeds.
Plant-based sources of protein include:
- some vegetables, such as beans, peas, and lentils.
- soy products, such as tofu.
- nuts and seeds.
Conclusion:
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