Healthy Food

By Graeme Renwall

The Basics:- A calorie measures energy given by food and energy made with movement. If you burn off the exact amount of calories you consume then your weight remains the same. Eat more calories than you burn off and the body stores the excess away in the fat cells to be used later. Burn more than you eat and these fat cells use the reserves stored meaning you could lose a little weight.

Kids generally tend to eat too much fat, saturated fats and sodium. Fibre is usually lacking too. As long as the children are over the age of two, improving the family's diet need not become a logistical nightmare. Each member will benefit from exactly the same balanced diet although a watchful eye on the kids' plates wouldn't hurt!

Studies have shown that most children do not consume enough iron. Lack of iron can lead to a lack of energy which in turn affects concentration at school. By serving cereal (with iron), bread and orange juice each day for breakfast and lean red meat on a few occasions per week for supper, you can make sure they are receiving the necessary intake.

Fat should not be restricted in kids under the age of two as these extra calories give the vital energy required to support the growth of the babies' brains, which grow rapidly in these early stages.

Although some experts disagree on the subject of fat restriction in children over the age of two, the following guidelines seem to provide a sensible plan for the whole family.

Limit consumption of saturated fats e.g. from meat.

Limit consumption of trans fatty acids e.g. snack foods.

Provide some leeway for children in their consumption of unsaturated fats (as the majority probably won't be affected by receiving up to 40% of their calories from fat).

Experts do agree that to control the weight in kids, exercise is the key - so less time spent watching television or using the computer means more time spent being active.

Girls in their teens are more likely to crash diet or fast even when their weight is normal. These behaviours all too often lead to eating disorders. In the United States for example the average teenage girl is lacking in several important nutrients including calcium and iron. Parents can help by offering teenagers a selection of low-fat foods, dairy produce and lean meat at family meal times.

Family food for thought:-

It's very important that parents try and get the message across that eating sensibly and exercise will last whereas dieting for a few weeks or not eating at all won't and could make you ill. There is more to life than looking like a fashion model. What about education, self-esteem and ambition! Okay, I know this is not going to be easy and YES I was young once.