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| Healthy eating dish for children - archive |
Eating a variety of foods is key to a healthy, balanced diet, because each food contains a unique blend of macronutrients (carbohydrates, protein, fats), and micronutrients (vitamins and minerals), and Healthy Eating for Kids provides a blueprint to help us make the best eating choices. .
And according to what Harvard University published on its website, the healthy eating dish for children was created by nutrition experts at Harvard TH . Chan School of Public Health, based on the best of science, to promote visual guidance to help educate and encourage children to eat well, with a primary focus on diet quality, but is designed to further facilitate teaching healthy eating behaviors to children.
Healthy eating dish includes:
vegetables:
The greater the number and variety of vegetables, the better. Potatoes, whether fried or boiled, are not considered vegetables because of their negative impact on blood sugar .
fruits:
Eat plenty of fruit of all colors. Choose whole fruits or slices instead of fruit juices. One small glass of fruit juice a day .
Whole grains:
Choose whole grains or foods made with whole grains, the less processed the grains, the better. Whole grains like whole wheat, brown rice, quinoa and foods made with them, like whole-grain pasta and 100% whole-wheat bread, have a gentler effect on blood sugar. and inulin from white rice, bread, pizza crust, pasta, and other refined grains .
healthy protein:
Choose beans, peas, nuts, seeds and other healthy plant-based protein options, as well as fish, eggs and poultry. Limit red meat (beef, lamb) and avoid processed meat.
Remember that fats are a necessary part of our diet, the most important is the type of fats we eat, we should regularly choose foods that contain healthy unsaturated fats (such as fish, nuts, seeds, healthy oils from plants), and limit foods rich in saturated fats (especially red meat) Avoid unhealthy trans fats (from partially hydrogenated oils).
Healthy oils for children:
Use healthy oils from plants such as virgin olive, corn, sunflower and peanut oils in cooking, on salads and vegetables, and at the table. Minimize the use of butter .
Dairy:
Choose unflavored milk, plain yogurt, and small amounts of cheese and other unsweetened dairy products. Milk and other dairy products are an adequate source of calcium and vitamin D. For children who consume little or no milk, ask a doctor about possible calcium and vitamin D supplements .
Drinking water:
Water is the best choice to quench our thirst, as it is sugar-free and easy to find.
Source youm7
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