The child’s healthy diet plate is a visual guide to help children educate and encourage them to eat to keep well and stay healthy. The child’s healthy food plate, with the primary focus on the quality of the diet, shows important messages similar to a healthy food plate, but the children are designed to further facilitate the education of healthy eating behavior.
Creating a healthy and balanced diet
By eating different types of foods our food remains interesting and tasty. It is the key to a healthy and balanced diet because each meal contains a unique blend of nutrients – macronutrients (carbohydrate, protein, and fat) and micronutrients (vitamins and minerals). Kids’ Healthy Eating Plate helps us to provide the best food choices.
Divide the other half between the whole grain and healthy food, with filling half of our plate (and choosing them as snacks) with colored vegetables and fruits:
More veggies – and greater variety – better. Potatoes and French fries are not counted due to the negative effects on blood sugar in the form of vegetables.
Eat plenty of fruits in all colors. Choose whole fruit or chopped fruit. Limit fruit juice to a small glass per day.
Go for whole grains or foods made from processed whole grains. Cereals less processed, better Whole grains- Whole wheat, brown rice, quinoa, and foods made with them, such as whole-grain pasta and 100% whole-wheat bread-white rice, bread, pizza crust, pasta, blood sugar and one on insulin Genetic effect, and other refined cereals.
Kids Healthy Protein
Choose beans and peas, nuts, seeds, and other plant-based healthy protein alternatives, as well as fish, eggs, and poultry. Limit red meat (beef, pork, lamb) and avoid processed meat (bacon, daily meats, hot dogs, sausages).
It is also important to remember that fat is an essential part of our diet, and what matters most is what we eat. We should regularly select healthy unsaturated fat foods (such as healthy oils from fish, nuts, seeds, and plants), limit high foods in saturated fats (especially red meat), and unhealthy trans fat.
Kids Healthy Oil
Extra virgin olives, canola, corn, sunflower, and peanut oil from plants, such as salads and vegetables in cooking, and use healthy oils on the table. Limit butter to occasional use.
Dairy foods are required in small quantities compared to other foods on our plate:
Choose milk, plain curd, low amount of cottage cheese and other non-cooked dairy foods. Milk and other dairy products are a convenient source of calcium and vitamin D, but optimum consumption of dairy products has not been determined yet and research is still evolving. Ask the doctor about the potential calcium and vitamin D supplements for very little or without taking milk.
Water should be a beverage of choice with every meal and breakfast, as well as when we are active:
Kids Water longer
Water is the best choice to quench our thirst. It is also sugar-free, and the closest faucet is easy to find.
Limit juice – Avoid sugar as much sugar as soda – a small glass per day, and avoid sugary drinks such as soda, fruit drinks, and sports drinks, which provide a lot of calories and virtually no other nutrients Are not there. Over time, drinking sugary beverages can increase weight and increase the risk of type 2 diabetes, heart disease, and other problems.
In the end, like choosing the right food items, being active, adding our day to physical activity is part of the recipe to keep healthy:
Kids Stay Active
Children and adolescents should aim at least one hour of physical activity per day, and they do not require fancy equipment or a gym.