Balancing Calories: Help Kids Develop Healthy Eating Habits - Childhood Obesity- Breakfast without Cereal!
Here are some quick but effective ways to help your child stay on track and consume a balanced healthy diet and have good eating habits.
Watch those sleep overs
Calorie Control - Take Control
Encourage your child to take an interest in what they eat. Explain to them what healthy options are available and the options which are not so healthy. Teach your child the calorie count of certain foods. It always comes as a shock to teenagers as they are not aware that certain foods contain so many calories, but these foods are not filling. Encourage your child to make the right food choices 90 percent of the time. We all have days when we need to cheat, but that is okay within reason.
Snack on the right food!
Children, just like adults, are vulnerable to snacking and so we cannot remove snacks as this would just cause you more problems. Instead, encourage them to select the right foods to snack on. Food that is slow releasing and will provide them with long term energy.
Often we eat out of habit. If we encourage a healthy eating habit from the start then they will grow up with a healthy eating attitude to food and take this into adult life.
Recommendations by the government on food and exercise...
1: Increase vegetables and fruits - as well as whole grains and nuts
2: Eat more unsaturated fats
4: Government recommends one hour of physical activity a day - this can be done throughout the day- it does not need to be all in one burst
Good meals to start the day - breakfast without cereal!
1: Brown bread, avocado with a poached/ scrambled or boiled egg.
2: Try and avoid packaged foods, stick to whole foods if you can.
3: Burrito! Wholegrain tortilla with scrambled eggs or beans, vegetables and a bit of salsa.
4: Mixed fruit and plain yoghurt. Top with nuts and other vegetables that your child likes. Cucumbers are nice!
5: Green beans and boiled potatoes with some cheese sprinkled over the top or a few bits of ham/ lean bacon.