How to ensure a healthy eating pattern for your family

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How to ensure a healthy eating pattern for your family

Balanced and nutritious eating is the secret of happy a healthy family. Here are tips for healthy eating pattern for your family

  1. Keep total fat intake in between 30 to 35 percent of calories for children between 2 to 3 years of age and between 25 to 35 percent of calories for children and adolescents of 4 to 18 years of age, with most fats coming from sources of polyunsaturated and monounsaturated fatty acids, such as fish, nuts and vegetable oils.

  2.  Choose a variety of foods to get enough carbohydrates, proteins and other nutrients.

  3. Eat only enough calories to maintain a healthy weight for your height and build. Be physically active for at least 60 minutes per day.

  4. Serve whole grain breads and cereals rather the refined grain products. Look for whole grain at first ingredients on the food label and make at least half your grain serving whole grain. Recommended grain intake ranges from 2 oz/day for a one year old to 7 oz/day for a 14 to 18 year old boy.

  5. Serve a variety of fruits and vegetables daily, while limiting juice intake. Each meal should contain at least one fruit or vegetable. Children’s recommended fruit intake ranges from 1 cup/day, between ages 1 and 3, to 2 cups for a 14 to 18 years old boy. Recommended vegetable intake ranges from ½ cup a day at age 1 to 3 and 3 cups for 14 to 18 years old boy.  

  6. Introduce the regularly serve fish as an entire. Avoid commercially fried fish.

  7. Serve non-fat and low fat dairy foods. From ages 18, children need 2 cups of milk or its equivalent each day. Children between 9 to 18 years need 3 cups per day.

  8. Don’t overfeed. Estimated calories needed by children range from 900/day for a 1 year old to 1,800 for a14 to 18 year old girl and 2,200 for 14 to 18 year old boy.

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