Teens Time

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March 1, 2013·by victorojo· Bookmark the permalink. ·Edit

Healthy eating for your growing child

When your child first starts school, he or she will start growing quickly and becoming more active. Children’s energy and nutrient needs are high, so it’s important they get the right foods.
What to give

Children need a healthy balanced diet containing plenty of fruit, vegetables and starchy foods.
Encourage your child to choose a variety of foods to get the wide range of nutrients they need to stay healthy.
Remember to include these sorts of foods:
◦milk, cheese, yoghurt, soya beans and nuts – these foods are rich in calcium, which is needed for healthy bones and teeth ◦fortified breakfast cereals, margarine and oily fish – these foods are good sources of dietary vitamin D, which helps to keep bones healthy ◦meat (particularly red meat), which is a rich source of iron – fish, pulses, green vegetables and fortified breakfast cereals are also good sources of iron ◦at least two portions of fish a week – you can give boys up to four portions of oily fish a week, but it’s best to give girls no more than two portions. Avoid giving children shark, swordfish and marlin because they contain high levels of mercury which may affect a child’s developing nervous system ◦citrus fruit, tomatoes and potatoes, which are all good sources of vitamin C

Foods to limit

There are certain foods and drinks that can be harmful to your child’s health if they have them too much or too often.
Sweets and snacks

Eating sweet and sticky foods frequently between meals causes dental decay. Snack foods such as cakes, biscuits, chocolate and sweets can be high in sugar and saturated fat, and low in certain vitamins and minerals. If your child does eat these sorts of foods: ◦try to make sure they eat them only occasionally or in small amounts, so they only make up a relatively small part of the overall diet ◦help and encourage your child to clean...
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