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Healthy Eating (11th - 24th Jun) |Healthy Eating and Nutrition
 

The key to healthy eating does not involve following strict nutrition philosophies, keeping away from the food you take pleasure in or staying unrealistically slim. It is all about keeping yourself fit, feeling energetic and great. This can be achieved by keeping in mind some key nutrition basics and incorporating a healthy diet within your routine which will consist of consuming appropriate amounts of all the food groups, including an adequate amount of water.

Pick the types of food that will improve your health and prevent the types of food that can put your health at risk. This is important for the prevention of many chronic diseases that is affecting many people today such as heart disease, cancer, diabetes and obesity. Select from a wide variety of delicious and healthy foods that is rich in nutrients to help you achieve a balanced diet.

Meal time tips
We're all busy these days, so here are some ways to help you make time for meal time.

  • Meal times

Try to organize the day around three regular mealtimes. It’s easier to keep kids from pestering for snacks if they know when their next meal is coming.

  • Start at breakfast

They call it the most important meal of the day and it’s certainly a great way to give kids the energy they need to give it a kick start, so don’t let them skip breakfast. Try low sugar cereals or toast, and if you add chopped fruit or a glass of unsweetened fruit juice then that counts toward their 5 A DAY too!

  • Eat together when you can

Children like to copy their parents, brothers, sisters and friends. So if you can get children to eat together, or you can eat with them, they can see and copy others eating a variety of foods - plus kids enjoy it and it can save a bit of time too.

  • '2 snax max'

If kids eat regular meals they shouldn’t need too much filling up in between. Some families find it useful to set a limit to the number of snacks each day. For example, saying: ‘2 snax max’, and offering just one snack in the morning and one in the afternoon fits in really well with 3 regular meals. Plus, if they’re not snacking too much, children are likely to eat up better at mealtimes.

How much is too much ?

Here’s a quick reference guide to how much fat, saturated fat, sugar and salt is recommended, and how much is considered too much.

  • Total fat - High is more than 20g fat per 100g Low is 3g fat or less per 100g
  • Saturated fat - High is more than 5g saturates per 100g Low is 1.5g saturates or less per 100g
  • Sugar - High is more than 15g sugar per 100g Low is 5g sugar or less per 100g
  • Salt - High is more than 1.5g salt per 100g Low is 0.3g salt or less per 100g

Content Courtesy: www.change4life.co.uk

 
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