Healthy Eating For Children

Healthy Eating For Children

The development of disease is growing up along with the human being life. We weren’t seeing such obesity, diabetes, ADHD, the Autism Spectrum and cancer in children in our grandmother child ages. This is the sign for parents to immediately switch the daily eating habitual to healthy eating for children and exercise to maintain their healthy and immune.

The foods are being the most concerned matter right now for children. Moreover, the problem is getting bigger when the both parents work or a single parent condition. The business leads to no time for healthy cooking.

After the tired daily work and the last thing in your mind is cooking the healthy dinner for family. This condition leads to the option of frozen prepackaged foods that absolutely made with additional chemical substance that emphasize the food taste. The conclusion is whatever foods contain chemicals such MSG is bad for your child future. The natural processed foods are better to increase their balance grow up.

Many of us don’t know much about the sugar contains in every food we buy. Check the ingredients list, actually the foods are not including real sugar, they change the natural sweet with something chemicals. This unnatural sugar is almost mixed in every instant food. Over consumption of sugar is a worst health disorder in children.

If you spend more time browsing about the information regarding the bad effects of consuming artificial sweeteners then you will know how bad it is. Several causes are being the factor of poor health and obesity in children which are:

  • Children are not consuming natural food and healthy diet.
  • The instant foods that eaten by children are totally processed and contains chemicals.
  • Children tend to like and eat junk food and unhealthy snacks.
  • Modern children are spending more time with video games, computer and cell phones instead of doing healthy sweaty exercise.

Healthy eating for children

The American Heart Association recommends this healthy eating for children:

  • Energy (calories) should be adequate to support growth and development and to reach or maintain desirable body weight.
  • Eat foods low in saturated fat, trans fat, cholesterol, salt (sodium), and added sugars.
  • Keep total fat intake between 30 to 35 percent of calories for children 2 to 3 years of age and between 25 to 35 percent of calories for children and adolescents 4 to 18 years of age, with most fats coming from sources of polyunsaturated and monounsaturated fatty acids, such as fish, nuts and vegetable oils.
  • Choose a variety of foods to get enough carbohydrates, protein and other nutrients
  • Eat only enough calories to maintain a healthy weight for your height and build. Be physically active for at least 60 minutes a day.
  • Serve whole-grain/high-fiber breads and cereals rather than refined grain products. Look for “whole grain” as the first ingredient on the food label and make at least half your grain servings whole grain. Recommended grain intake ranges from 2 oz./day for a one-year-old to 7 oz./day for a 14–18-year-old boy.
  • Serve a variety of fruits and vegetables daily, while limiting juice intake. Each meal should contain at least 1 fruit or vegetable. Children’s recommended fruit intake ranges from 1 cup/day, between ages 1 and 3, to 2 cups for a 14–18-year-old boy. Recommended vegetable intake ranges from ¾ cup a day at age one to 3 cups for a 14–18-year-old boy.
  • Introduce and regularly serve fish as an entre. Avoid commercially fried fish.
  • Serve fat-free and low-fat dairy foods. From ages 1–8, children need 2 cups of milk or its equivalent each day. Children ages 9–18 need 3 cups.
  • Don’t overfeed. Estimated calories needed by children range from 900/day for a 1-year-old to 1,800 for a 14–18-year-old girl and 2,200 for a 14–18-year-old boy.

Last updated: July 30th, 2014. Bookmark the permalink.

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