Along with the serving numbers, it is important to look at the serving size. Larger portions should count as more than one serving, and smaller portions will count as only a part of a serving.
The feeding guide gives the basic food groups required for a healthy nutrition rich diet for all children. These include: grains, fruits, vegetables, milk and cheese, meat, beans, poultry, fish and other food groups (oils, fats and sugars).
Children should adopt the following practices to eat healthy:
- Eat foods from all five food groups every day as they are all equally important.
- 20% of a healthy diet should consist of milk, meat and eggs, and 80% should be vegetables, fruits, and grains. (Fiber is found in grains, fruits, and vegetables.) Another similar recommendation is that people should get 55% of their calories from carbohydrates, 30% from fats, and 15% from proteins.
- Increase the amount of fruits, vegetables, and grains in your diet.
- Eat at least 5 servings of fruits and vegetables per day.
- Make food choices that are nutritious but low in fat; while meat and poultry are important, low fat choices among this food group are best for long-term health.
- Eat at least 3 meals a day.
- Never skip breakfast as it is the most important meal of the day.
- Try and follow the principle of 3 R’s- Eat the RIGHT FOODS at the RIGHT TIME in the RIGHT QUANTITY
Don't miss breakfast!
We are all constantly being encouraged to eat breakfast — especially by the master-of-all-things-sensible: MOM? With news about nutrition available every day through the media, we all know by now that breakfast, is the “most important meal of the day,”– but ironically, is also the most skipped meal what with nearly one-fifth of adults not eating at all in the morning.
No doubt some people manage just fine without food in the a.m., but the majority would benefit from eating breakfast. Breakfast provides the energy your body needs to start the day. When you wake up in the morning, you haven't eaten for 8 to 12 hours: it's time to "break that fast."
Breakfast not only starts your day off right, but also has lifelong health benefits.
People who eat a healthy breakfast are more likely to:
- Get one fourth or more of the daily recommended levels for essential nutrients.
- Consume more vitamins and minerals and less fat and cholesterol and have an increased daily dietary fiber intake.
- Have more strength and endurance.
- Have better concentration and productivity throughout the morning.
- Control their weight.
- Have lower cholesterol, which reduces the risk of heart disease
Very simply put, it’s the key to being healthy.
Breakfast is especially important for children and adolescents.
Mom always told us it was the most important meal of the day, now research proves her right—yet again!
Breakfast is particularly important for a school child. They have a tendency to skip breakfast, which is bad. This will make them weak, tired, lethargic and cause lack of concentration.
Eating breakfast, on the other hand will make them smarter. Breakfast, apart from kick-starting the metabolism after a 10-12 hour break, also plays an important part in boosting memory and concentration. Research shows that children who eat breakfast closer to class and test-taking time - increase their math and reading score, improve their speed and memory in cognitive tests and perform better on standardized tests than those who skip breakfast..
Regardless of socio-economic status, children who do not eat adequately experience "transient hunger" which can be corrected only by eating. Students require nutrients and energy for concentration on academic tasks, especially those demanding problem solving and creativity. Breakfast can provide those nutritional necessities and prevent symptoms such as headache, fatigue, restlessness and sleepiness from competing with educational outcomes. Breakfast readies children for classroom demands of attention and learning. Kids who eat breakfast have longer attention span, tend to focus and concentrate better, which in turn leads to increased mental performance with better problem solving skills and eye-hand coordination. They become more alert, creative, and are less likely to miss days of school.
The significance of the meal multiplies in summer. ‘‘Empty stomachs can lead to heat strokes. Breakfast staves off dehydration. Plus, since high heat often saps the appetite, the morning is a good time to take care of basic nutrition,