Practising healthy eating should start early on life. This is a very important consideration as it can help reduce the risk of developing certain diseases later in life. Scientific evidence shows that children's weight, cholesterol levels and blood pressure tend to progress in adult life. .
A healthy diet is one which is low in saturated fats, high in starch and dietary fibre and low in sugar.
Children copy what their parents or guardians eat. School friends and teachers can also influence their preferences. Children need to be guided to flavour nutritious food and to learn that healthy eating can be fun and taste good at the same time. .
Breakfast.
This is one of the most important meals of the day as it breaks the child's long overnight fast and helps restore concentration. It also helps to establish healthy eating patterns for the day.
The most practical food items to start the day include fortified low-sugar cereals accompanied by milk, a glass of fresh orange juice and some wholemeal bread, a fresh fruit salad with yoghurt or a bowl of porridge.
Lunch.
Lunch should provide one third of the child's protein, energy, vitamin, mineral requirements of the day. The simplest and most effective way to plan a healthy lunch is ti include foods from each food groups as shown below:-.
Breads- Wholemeal sliced. Buns and rolls. Pitta bread. Wholegrain crackers. Ftira. Spread with polyunsaturated margarines. .
Sandwich fillings- Tuna tomatoes and soft cheese. Ham. Cheese. Tomato and lettuce. .
Desserts- All fresh fruits. Homemade biscuits and sponges. Muesli. Yoghurt.
Dinner.
Dinner should provide a substantial contribution to a child's nutritional intake. Present a variety of fresh foods, tastes and texture so that they become accustomed to the great diversity of foods. The amount of food required depends on the child's age and amount of physical activity. The balance of nutrients can be achieved by a combination of food from four good food groups.
