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17 September 2014
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Truth About Food

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Feed Your Kids Takeaway Tips

summery

Some takeaway facts to give your children a healthy start in life:

  1. Don’t give up on feeding them vegetables. Perhaps ask an older sibling to encourage trying new foods with your child and keep repeating exposure little and often - 10 is the magic number.
  2. Don’t ban anything, it will only reinforce the association with unhealthy foods.
  3. Use non-food rewards such as sticker charts.

Feed them foods containing natural sugars such as:

  1. Glucose - Fruits, vegetables, table sugar, honey, milk products, cereals
  2. Fructose - Fruits, vegetables, honey
  3. Galactose - Milk products
  4. Sucrose - Fruits, vegetables, table sugar, honey
  5. Lactose - Milk products
  6. Maltose - Malt products, some cereals

Don’t make the mistake of feeding them the same portion as you would yourself. Here’s a guide to how many calories per day your child needs:

  1. 1-3 years: (boys) 1,230 - (girls) 1,165
  2. 4-6 years: (boys) 1,715 - (girls 1,545)
  3. 7-10 years: (boys) 1,970 - (girls) 1,740
  4. 11-14 years: (boys) 2,220 - (girls) 1,845
  5. 14-18 years: (boys) 2,755 - (girls) 2,110

Your child’s lunch should contain 1/3 of their daily calories. In simple terms a 5/6 year old should be getting a plate with following proportions of food: ½ plate of fruit/vegetables, ¼ of protein (for example, either meat or cheese) and ¼ starchy food such as pasta.

  1. For an extra edge in the morning make sure you eat a breakfast of complex carbohydrates- wholemeal breads and cereals, beans, and eggs.
  2. Parents play a direct role in children’s eating patterns. Set the example by eating at the table with your children and save the TV until after dinner.
  3. Avoid supersize, king-size or 25% extra food.


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