2018 has arrived. It’s time for New Year resolutions. At a time when food, nutrition, and good diet are the latest fads (rightly so!), it’s the duty of every parent to ensure that his/her child receives a balanced diet to stay healthy and fit round the year.
Here are 7 best food resolutions you can take for your children in 2018:
- Look for food containing healthy Fats
- Go green
- Load your children’s body with High biological value (Bv) of protein
- Include good carbohydrate in the routine diet
- Physical exercise/ sports activity or outdoor activity
- Have a check on Body weight of the children
- Less processed more unprocessed
- Stock your kitchen with Healthy Fats
‘’ Fat is bad ’’ – If you tend to feed your children according to this philosophy, better to correct it. Select your type of oil wisely. Unlike saturated fat, pick unstable fat (Unsaturated Fat) like:
- For veggies preparation– Olive, canola, Sunflower, safflower, soybean etc. Rotate the cooking oil every 2-3 months.
- For salad/dressing– Olive, Avocado, sesame, etc.
Include homemade white butter, nuts like Almonds, Walnuts, and Flax as a good source of omega 3 fatty acids to add on healthy fat.
What to avoid: Frequently consuming fried food items & yellow butter
- Go green :
Include all the seasonal fruits and vegetables. Dark green vegetables- Broccoli, spinach, fenugreek, Beans, collard greens should be included and eating at least two- three serving of fruits daily will provide sufficient vitamins like A, C, K and minerals like magnesium, copper, manganese & folate.
- Include high Bv Protein
Protein rich food which has the proportion of same essential amino acid which is required in our body is categorized under high Bv protein.
You can prepare your recipe accordingly. The correct dose of high Bv protein will add on extra strength of the body.
- Good carbs Bad carbs
The logic of naming carbohydrate good or bad is just because of the rate of absorbance in our body systems and their effect on spikes in blood sugar. The more unprocessed the cereal, better is the type of carbs. Include whole cereals like whole wheat, bread & rice, Oats, pseudo cereals like Quinoa, Amaranth grains, Buckwheat etc.
All processed cereals in any form are bad carbs for your body. Though you can eat such carbs in moderation and balance extra calories with your workout.
- Balance your input & output- do workout
Working out in any form- walk/ dance/ any outdoor activity will boost your self confidence, maintain body metabolism and add on strength and flexibility.
- A check on body weight
It’s wise to have a check on your body weight. Have a close look if you observe your children gaining weight or losing weight.
See where you fall in the BMI measure (BMI is the body mass index- a measure of body fat based on height and weight)
- Less processed, more unprocessed
This is the best food safety measure. Look up to your kitchen stocks- are you buying more of the processed / refined food items. If yes, you are inviting the future disease disguisedly. Develop reading of food labels and Nutrition information.
Your children will do wonders in 2018. All you have to do is to select the right nutritional food for them. Try these 7 diet combinations and see how it raises their overall well being.