Good eating for students

New friends and school activities, changing the conception of a child to feed. But still the parents of the food he or she needs to thrive.

Here are some expert advice on how you can do to learn the stage for your child a healthy diet for life.

Your child may need more time than ever away from home, what with school activities and friends. Teachers, coaches and colleagues to amend the food

preferences of a child, but parents remain the most influential models.
Many good eating habits for life at age 6 to 12 years, says Tara Ostrow, MS, RD, senior nutritionist at Mount Sinai Adolescent Health Center in New York. Parents

should try the same behavior of a healthy diet and regular physical activity, have the child as a screen for a lifetime.

Leading by example is important at this age, says Theresa Nicklas, DrPH, professor of pediatrics at Baylor College of Medicine in Houston. Instead, your children over

broccoli or milk to drink and show that you can enjoy these foods. If this is not valid at the table, authoritarian, said Nicklas.

Eat a variety of nutritious foods - like whole grain products with low fat dairy, lean protein, fruits and vegetables - with meals and snacks provide calories and

nutrients, a school-age children need to learn and play.

How will you know that your child is still very good food; MyPyramid.gov food is part of the system of government policy can help.

MyPyramid servings suggested age, gender and activity. The following examples illustrate how different school, the needs of children of 芒ge.


* 5 ounces of grains group * 2 cups vegetable group * 1 1 / 2 cups of fruit group * 3 cups of milk by the group * 5 ounces of meat and beans group * 5

teaspoons of oil.

* 7 ounces of grains, 3 cups vegetable group group * 2 cups of fruit group * 3 cups of milk by the group * 6 ounces of meat and beans group * 6 tablespoons of

oil.


Serve healthy foods in recommended amounts, and your child there. Follow any shred of concern for a child's weight may promote eating disorders like anorexia or

bulimia later.

Allows children to eat when hungry and stop when full of the keys to weight control for life. Use food to bribe, punish or reward a child encourages ignore signs of

hunger. Buy your child a book or small toy instead of the cone, if you want to show them that you're happy, said Ostroff.

Promoting a healthy weight read more ...

Even better, a walk or a bicycle ride with your son or your daughter. According to the guidelines of the 2005 Nutrition for Americans, children need 60 minutes of

daily physical activity. Many young people do not approach.

TV and computer games are partly responsible for a child of inactivity. Limiting screen time goes a long way to good health. Studies show that children less than

two hours of TV per day, more physically active and have better nutrition of children to learn Ostrow WebMD Clock.
Lack of physical activity and more calories, fat and especially sugar-loading food for children, you can add up to extra body fat to lose a school before. A recent

study in the British Medical Journal shows the importance of developing habits that promote healthy weight at an earlier age. The researchers that around 6,000

British adolescents followed for five years has shown that when a child is overweight by the age of 11, was capable of 15-year olds, too. Many adolescents are

overweight continues to be overweight adults.

Foods such as carbonated soft drinks, French fries, and sweets are often blamed for the extra calories on obesity. To make matters worse, assume that the

selection of nutritious foods.

For example, children consume more soft drinks such as sodas and sports drinks and less milk, said Ostroff. Not the calcium-rich beverages such as milk leads to a

lack of calcium at a time when your child needs more than ever.

At the age of 9 must be increased to 1.300 mg of calcium daily. Calcium with Vitamin D helps promote bone unbreakable in adolescence and beyond. During the

preteen years and adolescence, the body of your child is about 40% of the bones are for life.

Drinking milk is the easiest way to build bones because it contains both calcium and vitamin D, says Christina ECONOMOS, PhD, assistant professor at the Friedman

School of Nutrition Science and Policy, University of Tufts.

Eight ounces of yogurt or 1 1 / 2 ounces of hard cheese all contain calcium and a glass of milk. (More than yogurt cheese, hard enough vitamin D), fortified orange

juice and soy beverages are the bones of other beverage options worthy.
Children who do not consume enough milk for extra calcium and vitamin D supplements or alternatives to a pediatrician or dietitian if you need to worry.

How to get children to healthy food to buy? Bring their children in food choice and preparation is one of the best strategies to help them eat well, ECONOMOS

said that even the mother of two children.

That children have a say in what they eat, encourage autonomy they want.

Allow your child some power of veto in the supermarket. For example, let your child choose between banana and kiwi fruit or oats and corn. At home, you should

prepare your children for health-brown bag lunch and light snacks.

Collect as many times as possible for family meals, especially if your child is to participate. Research shows eating no distractions - especially television - is translated

into a better diet and less likely to overeat, said ECONOMOS. Plus, there's you and your child the opportunity to speak.
Of course, meals are often easier said than done. Check out healthy meals for busy families to prepare healthy meals made easy.

Morning may be chaotic, with breakfast - and better quality food - into trouble. Nicklas research confirms this. Children who eat breakfast, take most of the

nutrients they need, he said. Skippers Breakfast is not the missed opportunity, breakfast is available.

What you eat for breakfast questions. Grains (especially all types of cereal) with milk and fruit to make a quick meal, which offers a range of nutrients.

Cereals are also good for the size. A recent Journal of the American Dietetic Union study found that more than 2,300 girls 9 to 10, and then found that girls

continued to eat foods on a regular basis for 10 years leaner than girls who do not eat. Food crops have been combined, increased consumption of dietary fiber,

calcium, iron, folic acid, vitamin C and zinc, and the consumption of cholesterol and fat.


* Half a whole wheat bagel spread with peanut butter and covered raisins, milk, pizza * Leftover, 100% orange juice * 8 oz low-fat fruit yogurt, whole wheat toast

* * 100% fruit juice smoothies and yogurt, whole wheat bread stuffed with omelet in half a whole grain pita and covered with grated cheddar cheese and salsa or

ketchup to spread 100% pure juice * Sandwich Waffle: two whole wheat waffles with toasted almonds, peanut butter, nuts or soy milk.

Snack Attack!
Students are notorious couple eat. Do not worry, as snacks between meals is nutritious. The best snacks to provide essential nutrients for the calories they

provide.


* Trail Mix cereal low in sugar, dried fruits, nuts and chocolate chips * Mini * hummus sandwich on whole wheat bread or peanut butter and whole grain crackers *

Fruit & Yogurt Smoothie * bowl of cereal whole grains and skim milk * Low - prepared vegetables and low fat dip * Lite mozzarella cheese sticks and crackers,

low fat popcorn * Low-fat microwave, and 100% juice, roasted soy yogurt * * * Cottage Cheese low fat and whole grain crackers * Nuts .