Eating the natural foods humans are well adapted at utilizing, enhances ones ability to cope with the reality of every day life. Good nutrition and a balanced diet will help your child grow up healthy. Healthy eating is the time-tested advice of balance, variety and moderation. Some bite-sized pieces to help you take lifetime of healthier eating. When shopping for food, remember that grocery stores are primarily laid out with the most healthy and nutritious foods located around the perimeter of the store. A good rule of thumb is to try and eat food that is as close to its “natural” state as possible.
For example, steamed red potatoes are much healthier (and less expensive) than a pre-packaged “Potato Au Gratin” side dish. Eat a variety of nutrient-rich foods. Enjoy plenty of whole grains, fruits and vegetables. Choose whole-grain breads and cereals so your child gets more fiber. Limit fat intake by avoiding deep-fried foods and choosing healthier cooking methods, such as broiling, grilling, roasting, and steaming. Eat moderate portions. If you keep portion sizes reasonable, it’s easier to eat the foods you want and stay healthy. Choosing skim or low-fat dairy products and lean cuts of meat such as flank steak and beef round can reduce fat intake significantly. Limit fast food and other low-nutrient snacks, such as chips and candy.
Limit sugary drinks, such as soda and fruit-flavored drinks. Minimize or eliminate consumption of foods frequently contaminated with fungi and mycotoxins: alcoholic beverages, wheat, rye, barley, corn, peanuts, dried fruits and (even slightly) damaged fresh fruits. Encourage your children to eat slowly. A child can detect hunger and fullness better when eating slowly. Discourage eating meals or snacks while watching TV. Try to eat only in designated areas of your home, such as the dining room or kitchen. Select foods based on your total eating patterns. When preparing food, always wash your hands, fresh fruits and vegetables, food containers, clean counters and utensils. When storing foods use clean containers, refrigerate foods, and never return partly used food to a container.