NUTRITIONAL VALUES IN FOOD

A healthy lifestyle begins with a proper diet. The food a child eats plays a direct role in her health. Healthy eating is important for the proper formation of bones, teeth, muscle and a healthy heart. Healthy food as the primary source of fuel gives your child the energy she needs to grow properly and focus at school.

This we have said before. So what should my child eat that is healthy/nutritious?

CALCIUM

• A study done by the Children's Nutrition Research Center suggests that a lack of calcium can result in low bone strength. Weak bone strength and low levels of calcium can lead to osteoporosis in later years.

Foods with calcium include:

Diary food e.g. Milk, yogurt, cheese

Leafy green vegetables

Fruits

Beans

Fish

IRON

• A lack of iron can have serious effects on a child's body. Iron deficiency can lead to being constantly tired or weak, irritable, lack an appetite, decreased memory and mental function, headaches and fatigue.

Iron rich foods for children are:

Lean red meats e.g. beef

Liver (Hmmmm)

Seafood e.g. shrimp

Poultry e.g. chicken and turkey

Eggs (the yoke contains iron)

Nuts

Pastas and bread

Cereals

VEGETABLES AND FRUITS!

• Vegetables contain important nutrients known as antioxidants that can reduce the risk of cancer and heart disease. They also contain folic acid.

All fruits and vegetables are healthy. They may be cooked, raw, steamed, boiled, stir fried or roasted. Remember to offer children a variety of fruits and vegetables every day. The variety of fruits and vegetables eaten is more important than the amount.

PLEASE NOTE:

Breakfast is a great way to start the day for a child. Most cereals are bolstered with extra vitamins and minerals for a well-balanced meal. Children who eat breakfast have more energy and do better in school.

The potato is rich in fiber, high in vitamin C and only has about 110 calories. Teach your children to eat potatoes especially boiled. Chips are not the best way to eat potatoes, leave that for special occasions.

Regular physical activity is also important for healthy growth, development and well being of children. They should have 60 minutes of physical activity every day; including vigorous activities that will make them “huff and puff”.