According to research, it showed that for good health, well-being and a healthy weight, a person is advised to:
• Consume plenty of plant foods like grain-based foods, bread, vegetable, fruits and others.
• Consume Moderate amount of animal products such as eggs, fish, chicken, reduced fat dairy products, lean meat and others (if there is). It is advisable to have them lean and reduced fat.
• Ensure that you have consumed very minimal amount (or not at all) foods and drinks containing a lot of fatty products, high sugar or a lot of salts. The example of such foods and drinks include sausage rolls, pies, sweet biscuits, cakes, soft drinks, chocolate, or sugary drinks.
According to population survey, it indicates that many children do not meet these healthy eating recommendations. For example, children commonly eat too many extra foods but not enough vegetables, cereals, bread or even fruits, which are all good sources of recommended body nutrients.
According to research on child health, which was conducted by New South Wales Population Heath Survey (NSW) back in 2009 to 2010; provided information relating to health as well as the well-being of kids aged 0-15 years. This information was collected from over 4,000 parents and caregivers.
This report showed us important findings on the health of the child and eating habits.
• Three-quarters of kids aged from 2-15 years ate the required amount of fruits.
• Almost half of the children aged 2-15 years consumed the recommended daily amount of vegetables
• A majority of kids usually drank full cream milk, which they are mainly high in fat. As such, it is very important to go for reduced fatty milk for kids aged two years and above.
• A majority of children ate ‘a lot of foods’ (extra foods) like fried potatoes or potato products, salty snacks, confectionary and cakes or biscuits at least once per week.
• Few families ate together at the table every day and about a fifth of kids/children ate in front of the TV each day.
• A majority of babies aged 0-23 months had been breastfed at some time; however, few were exclusively breastfed for six months, which is the minimum time for breastfeeding. The limiting fact is that the number of babies being breastfeed for 6 months has significantly increased from the previous surveys.
In America, only one in every three children is physically active every day. Planned healthy diet is the main reason why the children are physically active. The question is; what are the tips for planning a healthy diet?
1. Base your meals on starchy foods like potatoes, pasta, rice and others (Go for whole grains and potatoes with skin, which means more fibre, minerals and vitamins)
2. Eating a lot of fruits and veg (vegetables should not be overcooked)
3. If you must eat meat, go for fish. This is because oily fish are one of the natural food sources of vitamin D, which is very important for healthy bone
4. Cut down on saturated fat and sugar
5. Eat less salt; adults should eat no more than 6 g per day and kids should eat even less than that
When it comes to preparing your food, make everything simple. Rather than being overly troubled with calculating calories or assessing your food percentage, take your food in term freshness, variety and color. This technique will make it easy for you to make a healthy choice when it comes to your diet.