Sunday, 20 July 2014

Healthy Foods For Children About Healthy Food Pyramid Recipes For Kids Plate Pictures Images Quotes Tumblr Photo

Healthy Foods For Children Definition

Source : Google.com.pk

Whether you have a toddler or a teen, here are five of the best strategies to improve nutrition and encourage smart eating habits:
Have regular family meals.
Serve a variety of healthy foods and snacks.
Be a role model by eating healthy yourself.
Avoid battles over food.
Involve kids in the process.
Sure, eating well can be hard — family schedules are hectic and grab-and-go convenience food is readily available. But our tips can help make all five strategies part of your busy household.
Family Meals
Family meals are a comforting ritual for both parents and kids. Children like the predictability of family meals and parents get a chance to catch up with their kids. Kids who take part in regular family meals are also:
more likely to eat fruits, vegetables, and grains
less likely to snack on unhealthy foods
less likely to smoke, use marijuana, or drink alcohol
Also, family meals are a chance for parents to introduce kids to new foods and to be role models for healthy eating.
Teens may turn up their noses at the prospect of a family meal — not surprising because they're busy and want to be more independent. Yet studies find that teens still want their parents' advice and counsel, so use mealtime as a chance to reconnect.
You might also try these tips:
Allow kids to invite a friend to dinner.
Involve your child in meal planning and preparation.
Keep mealtime calm and friendly — no lectures or arguing.
What counts as a family meal? Whenever you and your family eat together — whether it's takeout food or a home-cooked meal with all the trimmings. Strive for nutritious food and a time when everyone can be there. This may mean eating dinner a little later to accommodate a teen who's at sports practice. It also can mean setting aside time on the weekends when it may be more convenient to gather as a group, such as for Sunday brunch.
Nutrition for kids is based on the same principles as nutrition for adults. Everyone needs the same types of nutrients — such as vitamins, minerals, carbohydrates, protein and fat. Children, however, need different amounts of specific nutrients at different ages.
So what's the best formula to fuel your child's growth and development? Check out these nutrition basics for girls and boys at various ages, based on the 2010 Dietary Guidelines for Americans.
Consider these nutrient-dense foods:
Protein. Choose seafood, lean meat and poultry, eggs, beans, peas, soy products, and unsalted nuts and seeds.
Fruits. Encourage your child to eat a variety of fresh, canned, frozen or dried fruits — rather than fruit juice. If your child drinks juice, make sure it's 100 percent juice and limit his or her servings.
Vegetables. Serve a variety of fresh, canned or frozen vegetables — especially dark green, red and orange vegetables, beans and peas.
Grains. Choose whole grains, such as whole-wheat bread, oatmeal, popcorn, quinoa, or brown or wild rice.
Dairy. Encourage your child to eat and drink fat-free or low-fat dairy products, such as milk, yogurt, cheese or fortified soy beverages.
Aim to limit your child's calories from solid fats and added sugar, such as butter, cake and soda. Look for ways to replace solid fats with vegetable and nut oils, which provide essential fatty acids and vitamin E. Oils are naturally present in olives, nuts, avocados and seafood.
If you have questions about nutrition for kids or specific concerns about your child's diet, talk to your child's doctor or a registered dietitian.
Ages 2 to 3: Daily guidelines for girls and boys
Calories 1,000-1,400, depending on growth and activity level
Protein 2-4 ounces
Fruits 1-1.5 cups
Vegetables 1-1.5 cups
Grains 3-5 ounces
Dairy 2-2.5 cups
Ages 4 to 8: Daily guidelines for girls
Calories 1,200-1,800, depending on growth and activity level
Protein 3-5 ounces
Fruits 1-1.5 cups
Vegetables 1.5-2.5 cups
Grains 4-6 ounces
Dairy 2.5-3 cups
Ages 4 to 8: Daily guidelines for boys
Calories 1,200-2,000, depending on growth and activity level
Protein 3-5.5 ounces
Fruits 1-2 cups
Vegetables 1.5-2.5 cups
Grains 4-6 ounces
Dairy 2.5-3 cups
Ages 9 to 13: Daily guidelines for girls
Calories 1,400-2,200, depending on growth and activity level
Protein 4-6 ounces
Fruits 1.5-2 cups
Vegetables 1.5-3 cups
Grains 5-7 ounces
Dairy 2.5-3 cups
Ages 9 to 13: Daily guidelines for boys
Calories 1,600-2,600, depending on growth and activity level
Protein 5-6.5 ounces
Fruits 1.5-2 cups
Vegetables 2-3.5 cups
Grains 5-9 ounces
Dairy 3 cups
Ages 14 to 18: Daily guidelines for girls
Calories 1,800-2,400, depending on growth and activity level
Protein 5-6.5 ounces
Fruits 1.5-2 cups
Vegetables 2.5-3 cups
Grains 6-8 ounces
Dairy 3 cups
Ages 14 to 18: Daily guidelines for boys
Calories 2,000-3,200, depending on growth and activity level
Protein 5.5-7 ounces
Fruits 2-2.5 cups
Vegetables 2.5-4 cups
Grains 6-10 ounces
Dairy 3 cups

Healthy Foods For Children About Healthy Food Pyramid Recipes For Kids Plate Pictures Images Quotes Tumblr Photo

Healthy Foods For Children About Healthy Food Pyramid Recipes For Kids Plate Pictures Images Quotes Tumblr Photo

Healthy Foods For Children About Healthy Food Pyramid Recipes For Kids Plate Pictures Images Quotes Tumblr Photo

Healthy Foods For Children About Healthy Food Pyramid Recipes For Kids Plate Pictures Images Quotes Tumblr Photo

Healthy Foods For Children About Healthy Food Pyramid Recipes For Kids Plate Pictures Images Quotes Tumblr Photo

Healthy Foods For Children About Healthy Food Pyramid Recipes For Kids Plate Pictures Images Quotes Tumblr Photo

Healthy Foods For Children About Healthy Food Pyramid Recipes For Kids Plate Pictures Images Quotes Tumblr Photo

Healthy Foods For Children About Healthy Food Pyramid Recipes For Kids Plate Pictures Images Quotes Tumblr Photo

Healthy Foods For Children About Healthy Food Pyramid Recipes For Kids Plate Pictures Images Quotes Tumblr Photo

Healthy Foods For Children About Healthy Food Pyramid Recipes For Kids Plate Pictures Images Quotes Tumblr Photo

Healthy Foods For Children About Healthy Food Pyramid Recipes For Kids Plate Pictures Images Quotes Tumblr Photo

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