* offer a variety of food to help your children learn to appreciate a wide variety of tastes and flavours
* Provide a well-balanced diet each day
* Limit foods with added sugar, sodium-containing seasonings and fat,especially saturated and trans fats
* Establish a regular pattern of meals and healthy snacks to keep your children well nourished.
* Ensure that your children eat breakfast every day.
* do not despair if your children reject vegetables. Keep offering them an interesting variety of vegetables every day, and they will soon learn to accept and enjoy them.
Choices of Great Grains
* whole wheat products
* Brown rice
* Corn kernels
* Oats
* Barley
* Red rice
Portion Ration
Aim for five to six servings of grain foods each day --- Five servings for physically smaller and less active kids, and six for the taller and more active ones. One serving of grain food is defined as two slices of bread, half a bowl of cooked rice or noodles or four plain biscuits.
Star Nutriens In Wholegrains
Vitamins
Vitamin E
Thiamin (B1)
Riboflavin (B2)
Niacin (B3)
Minerals
Iron
Phosphorus
Magnesium
Selenium
Zinc
Fibre
Insoluble
Soluble
Phytonutrients
Flavonoids
Lignans
Phytosterols
Vital veggies
Vegetables, with their unique colours, flavours and textures make meals a delight to the eye and palate. Served up as side dishes or accompaniments to staples and main dishes, vegetables are a vital component of every healthy diet.
Vegetables contribute a host of vitamins, minerals, fibre and phytonutrients tonthe diet. Also naturally low in calories and sodium.
Choices of Vital Veggies
* mushrooms
* Ladies fingers ( okra)
* Broccoli
* Cauliflower
* Carrots
* Bittergourd
* Potatoes
* Sweetcorn
* Celery
* Spinach
* Green peas
* Cabbages
* Asparagus
* Sweet potatoes
* Pumpkin
* Beans
* Yam
* Tomatoes
Low-fat diets rich in fruit and vegetables and low in saturated fat and cholesterol may reduce the risk of some types of cancer, a disease associated with many factors.
Amazing Nuts and Seeds
Although known to be high in fat and calories, nuts and seeds, if used in moderation, add flavour, texture and many valuable nutrients to the dishes they are cooked in. While they are rich in protein, most nuts seeds are short of one amino acid, called lysine.
Select nuts and seeds that are fresh and wholesome, and avoid eating rancid nuts and seeds. Choose products that are prepared with less salt and sugar.
Choices of Amazing Nuts and Seeds
* Almonds
* Cashew nuts
* Sundlower seeds
* Peanuts
Fabulous fruits
Fruit can be enjoyed as part of a main meal, snack or beverage. Fresh whole fruit is the most nutritious choices, but dried fruit, such as raisins, dates, figs and apricots, can be eaten as snacks or added to recipes to enhance the flavour and natural sweetness of the final dish.
Sample meal planner
Good meal planning will help you serve up nutrituous and delicious meals and snacks that are attractive and interesting, especially fot tweens. Here are sone tips to bear in mind when planninh a menu.
1. Aim for variety
Introduce your tween to many different whilesome foods and healthy cooking styles
2. Achieve nutritional balance
Prepare food from the 4 food groups. Offer them more wholegrains, veggies and fruit with moderate amounts of protein-rich foods such as meat, fish, chicken and milk
3. Make it colourful
Colour attracts the eye and makes the meal interesting.
4. Ensure contrast in textures
Chewing contrasting food textures is enjoyable, so mix and match recipes to allow them to enjoy many consistencies
5. Serve up realistic Portions
Tweens have smaller tummies than adults fo, so serve up small portions
Plan your family's meals to serve up mutritious yet tasty and attractive dishes that will make meal times a happy affair!
