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Why dairy is an important part of your child’s healthy diet

Why dairy is an important part of your child’s healthy diet
Dairy products are an important part of the diet because in addition to providing carbohydrates, protein and fat, they also provide vitamins and minerals, including calcium and vitamin D, which are important during all stages of life. Calcium keeps bones strong and Vitamin D is necessary for our body to absorb calcium. 
Boys and Girls ages 4 to 8 need 2.5 cups of dairy products per day, while children older need 3 cups a day.

Nutrition for kids: having a healthy diet

Nutrition for kids: having a healthy diet

-Protein: choose lean meat, poultry and fish, eggs and unsalted nuts.

-Fruit: encourage your child to eat fresh fruit rather then fruit juice. Whole fruit has healthy fiber, which is lost during most juicing. One cup of berries has 4 grams of fiber and is high in Vitamin C and other antioxidants. Bananas are rich in potassium and fiber.

-Vegetables: provide a variety of vegetables, like green and red vegetables, beans and peas. Broccoli is a great source of vitamins K and C, folic acid, potassium and fiber. Red Bell Peppers contain vitamin C, E and A, vitamin B6, vitamin K, potassium, folate.

Grains: choose whole-wheat bread, oatmeal, brown rice. 

-Dairy: encourage your child to drink milk, yoghurt and have cheese

Create Healthy Eating Habits for your Kids

Create Healthy Eating Habits for your Kids

Kids of course love pizza and hot dogs and especially these salty crackers but also as parents, we can encourage our kids to try many different things and to help choose and prepare food with them, educate them about food and their health benefits and growing up they will be able to make better choices. 

My girls love hearing that chicken will make their muscles big. and broccoli is a super food. They love the word super food and they know all the things they eat are very good for them. Small children also like hearing that this meal will keep them healthy, have strong muscles and a “big brain “ which I like saying to my children and they will most of the time finish their plate in no time.

Try to reward them after finishing their meals with stickers or a fun activity, rather then with sweets. 

The taste for salt—the salty habit—starts early in life and eating habits that begin in childhood tend to stick around.

I am not saying that we shouldn’t give our kids pizza, hot dogs or crackers but I would rather have this as treats and not a snack, or you could create with your child homemade pizza using as a base like pitta bread or fresh baguette and healthier choices of toppings such as, mushroom and thin cut zucchini slices and corn and thin chicken slices. As a snack you could make with them a quick and healthier version of banana muffins with lots of bananas which are sweet and skip the sugar or add a tiny amount of sugar.

Sodium is everywhere and by limiting your kids salt consumption by not adding it into all meals or change the salty crackers to a very low sodium solution or no salt snack will Change the child’s preference to food.

Research shows that most child-friendly foods are high in sugar, salt and fat. And that’s the point. Regularly feeding your kids too much sodium is unwise, both for short- and for long-term reasons.

Simply control the salt, sugar and fat intake by feeding your kids healthier options most of the time, and think about tapping into salty options as a treat rather than meals you provide on a daily basis.

Praise your child after their finish their plate of roast chicken breast and broccoli and I guarantee you after changing and adjusting their diet they will love their new healthy diet.