Kids for health (First of two parts)

Childhood is the best time to build eating habits that will lead to a lifetime of good health and nutrition. As adult caregivers, we have the ability and responsibility to shape how our children eat and grow.

 Most dietary guidelines describe a healthy diet as one that:

• emphasizes eating a variety of fruits, vegetables, whole grains, milk and milk products;

• includes lean cuts of beef and pork, poultry, fish, beans, eggs, and nuts; and

• is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars.

Here are some tips to help you give your child the lifelong gift of healthy eating:

Look in the mirror: You can't expect your child to be a healthy eater if you are not one   too. Review your eating habits. Learn more about what foods are good for you and why,             then teach your children. Talk to them about how their bodies work and why it's              important to fill our bodies with a variety of healthy nutritious food. When you are eating,                 talk about the food?what it tastes like, its texture, the way it's cooked, and why you like              it.

Start 'em young: Serve a small portion of fruit or vegetable with every meal.  If you start               kids eating healthy food early, it becomes normal to have it on their plate. Remind your                 children to "eat the rainbow"?different colors of fruit and vegetables that give you            different nutrients.

To Market! To Market!: Take your children to the market or supermarket and talk to      them about the different food you see. Spend time in the fresh food section. Talk about     the fish, meat, and vegetables you see.  Look at the different colors of rice. Have them           select a fruit or vegetable they have never tried. Make a game out of who can spy          certain foods. Keep it fun!

Hands On!: Give your child a (safe) role to play in the kitchen. Plan your menu together.               When a child is involved in preparing food, they are more likely to try it (and even love it!)                 Young children can start by washing vegetables, kneading dough, mashing bananas, or   measuring milk. Together, plant easy-to-grow vegetables in pots or in your garden.

Sources:

http://www.nytimes.com/2008/09/15/health/healthspecial2/15eat.html?pagewanted =1&adxnnlx=1329109687-GkYHOwX/vv0rrG/WJX44wg

http://www.todayiatearainbow.com/

http://www.choosemyplate.gov

Daily Nutrition Guide for Filipino Children

http://www.fnri.dost.gov.ph/index.php?option= content&task=view&id=1666