Session On: EAT RIGHT / SANTULIT AHAAR Balanced Diet & Nutrition For Children

Session On: EAT RIGHT / SANTULIT AHAAR Balanced Diet & Nutrition For Children.

INTRODUCTION. Just like adults children need to Eat wide variety of foods. Balanced calories with physical activity promote health, reduce the risk of disease, over weight & obesity Just like eating healthy and timely meal. Eating Healthy Breakfast is Very Important. Skipped Breakfast is often linked to Over weight & Obesity in children & teens..

13 TABLE MANNERS FOR KIDS 1. Come to the table with clean hands and face. 2. Put your napkin on your lap. 3. Start eating when everyone else when given the Okay to start. 4. Stay seated and sit up straight. 5. Keep elbows (and other body parts!) Off the table while eating. 6. Chew weith your mouth closed and don't talk until you've swallowed. 7. Don't make bad comments about the food. 8. Say "Please pass the... instead of reaching. 9. Chat with everyone at the table. 10. Don't make rude noises like burping or slurping. II. Ask to be excused when finished. 12. Thank your host or whoever prepared the meal. 13. Offer to help clear the table..

Avg. Calories Required by a child: 2000kCal. Balanced diet 250/ Fruits and vegetables Fibre-rich carbohydrates 40% Protein Fats.

1. Enough calories 2. Variety of foods 3. Moderate portions OtiginaIAttist Aeproductlon nght$ obta inable from 4. Fruits, vegetables,grains,and CartoonStock.com legumes 5. Water 6. Limit sugary foods, salt, and refined-grain products 7. Don't be the food police 8. Get moving.

•Improve health •Increase happiness •Prevention of many chronic health risks..

I.EAT ENOUGH CALORIES •Balance calorie intake and calorie expenditure. •Don't eat more food kow many calories v here The average daily allowance: 2,000 calories..

Calories Burnt: Daily Activities v/s Exercise. 315 CALORIES BURNED iO mins oi öi-gging 285 CALORIES BURNED (30 mins of Climbing the Stairs 225 CALORIES BURNED 30 mins of Raking Leaves 45 mins of Cycling 19.5 mins of Skipping , 37 mins of Ice Skating 143 CALORIES BURNED : 30 mins of Washing the Car 130 CALORIES BURNED 30 mins of Making Beds 125 CALORIES BURNED {30 mins of Cleaning Windows 115 CALORIES BURNED 32 mins of Yoga 12 mins of Jogging 21mi7s oiFowG Yoga 220 CALORIES BURNED : 30 mins of Scrubbing the Bath 45 mins of Ballroom Dancing 190 CALORIES 30 mins of Weeding 13 mins of Weight Training 110 BURNED 'SO mins of Carrying Shopping Bags 160 CALORIES BURNED 40 mins of golf- 25 mins of wai[ing 30 mins of Painting & Decorating CALORIES BURNED ( 30 mins of Shelving the Groceries lé mins o? badminton 105 CALORIES BURNED (.30 mins of Loading the Dishwasher 30 mins of Light Stretching-:,.

Get moving. •Energy and feelings of well-being. 12 2 3 4 5 Exercising 30 minutes a day, either in a row or broken up, is beneficiat to your health •Any healthy eating plan work even better..

2. EAT A VARIETY OF PRODUCTS •Eat food you do no normally eat •Fruits, vegetables, grains and legumes....

Suggested Foods. Vegetables are rich In Vitamin A, Vitamin C, Minerals such as iron & Magnesium & Fiber. Additionally they are low in fats. Fruits are Low in fats and sodium & Rich in Vitamin A , Vitamin C, Potassium Lean Meat, Poultry, Seafood, Eggs, Unsalted Nuts & seeds are rich source of protein, vitamins & minerals, including Vitamin B , iron & zinc.

vegetables Important to be consumed in order to get vitamins and potassium. string beans.

FRUITS Vitamin C, calcium, phosphorus Vitamin C, B, K and phosphorus Vitamin E, C and magnesium Vitamins A, B, C, D, E,K; magnesium, calcium, phosphorus....

NUTS&SEEDS Consume for getting manganese, magnesium and vitamin E. Omega 3 Calcium, magnesium potassium Vitamins A, B, C, D, K and omega 3.

Suggested Foods. Bread, Cereals, Rice provide complex Carbohydrates (starch), Vitamin, Minerals and fiber Include portions of Whole Grains, Beans & Peas, Soy products 2-3 Servings of Low Fat milk & Milk Products Like Yogurt & Cheese a day Choose a diet that provides enough Calcium & Iron to meet their growing body's Requirement.

GRAINS Important for getting vitamin Bl, C, manganese and folate. Vitamins Bl, B3, B5, C and folate Sodium, magnesium, potassium.

EGGS AND LOW FAT DAIRY Consist of calcium and protein necessary for the organism..

POULTRY& LEAN MEATS Important part of protein need of the organism..

SEAFOOD lobster Critical to get essential omega 3 needs of the organism..

4. EAT PLENTY OF FRUITS VEGETABLE GRAINS, and LEGUMES •Foods high in complex carbohydrates, fiber, vitamins, and minerals, low in fat, and free of cholesterol. •Try to get fresh, local produce..

Healthy Eating Habits. Limit Intake of Salt (Sodium), Refined Grains, Added Sugars & Solid Fats that are normally Pizzas, sodas, Sugar sweetened drinks, desserts like cookies, Cakes & Fast foods. Serve Sliced Fruits, Salads, Baked potato & Vegetable sandwiches for snacks Instead of salty Chips or French fries.

Healthy Eating Habits. Cook with Few Solid fats. Use of Olive Oil instead of Butter Bake or Roast instead of frying Choose cereals with low sugars or with dried fruits as source of sugar Avoid oversized portions.

6. LIMIT SUGARY FOODS SALT and REFINED-GRAINS PRODUCTS •Sugar is added to a vast array of foods. •In a year, just one daily 12-ounce can of soda (160 calories) can increase your weight by 16 pounds. 12.

vegetables Important to be consumed in order to get vitamins and potassium. s.proutg String.

Drinks. Serve Water or Low fat or fat free Milk more often as drinks of first choice Fresh Fruit juices instead of Fruit flavored sweet drinks Serve portions of Soups before meals.

5. DRINK MORE WATER •Flushes our systems; the kidneys and bladder, of waste products and toxins..

Fats, oil, salt and sugar Use in small amounts Meat & alternatives 2-3 servings Fruit & vegetables 2 servings each Rice & alternatives 5-7 servings Food Groups.

GRAIN GROUP • Located at the bottom layer • Consume the most • Example of foods :.

FRUIT & VEGETABLE GROUP • Located on the second bottom layer • Example of fruits 8 vegetables: • Consume plenty of fruits & vegetables cc.

MEAT GROUP BEEF • Consists of poultry, beans, eggs, fish and nuts . Examples :.

MILK GROUP Nesqu!K • Located second from the top • Consume regularly • Examples :.

FAT & OILS GROUP • Most top one • Must consume sparingly • Examples :.

Healthy Habits. Parents play a major role in influencing healthy lifestyle among their children Praise your children when they choose healthy food options like fruits or yogurt Physical activity is equally Important Encourage your child for Active Playtime; Limit time with TV & inactive video games.

Thank You.