Getting your kids to really healthy foods

It is important for your child to eat a variety of food from the five major food groups. Each group supplies important nutrients including vitamins and minerals.

The five food groups include the following :

• Fruits  such as  banana, orange , apple, strawberries , water melon,  kiwi
• Vegetables  such as carrots, broccoli, spinach, tomatoes,
• Bread , cereal or pasta
• Protein foods such as lean meat, fish, egg , peanut butter
• Diary products such as milk, low fat yogurt , cheese

Fiber : Fiber is the carbohydrate component of plant food that is usually undigestible. It can be found in foods such as fruits, vegetables, whole grain bread, brown rice , cereal , beans , seeds and nuts. Increase intake of fiber eases constipation.

Protein : Protein is required for proper growth and and functioning of the body. This includes building new tissues as well as producing antibodies that helps fight infection. Protein rich foods include dried beans and peas (legumes), grains, seeds, and nuts. You have to bear in mind that red  meat and shellfish are not only rich in pro­tein and an important source of iron but are high in fat and cholesterol as well. It is therefore important for children to consume these in moderation. Select lean meat and peel skin of poultry before serving.

Fat : Humans cannot live without fats. Fats are a concentrated source of energy, providing essential fatty acids that are necessary for a variety of bodily processes (metabolism, blood clotting, and vitamin absorption). However high consumption of food high in saturated fat can cause health problems.They can contribute to the buildup of atherosclerotic plaques and lead to coronary artery disease later in life.

Children should be served foods that are low in fat after age 2.

Sugar : It is important to keep your child’s sugar consumption at moderate levels. Sugar has lots of calories which are considered empty because they have very little additional nutritional value.

Salt : Salt adds  flavor to food. However it is has been liked to high blood pressure in some individuals. Limit the amount of salt you add to food during preparation. Avoid salt shakers on the dinner table. Note that processed foods contain high amount of salt. These include

• hot dogs
• caned soups
• potato chips
• processed cheese
• instand pudding
• canned vegetables
• salad dressings