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Sensible ways to stay healthy
We all want good health for our children - and the right diet, along with regular exercise, can make a huge contribution to their wellbeing and health - not only in the short term but also throughout their lives.
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At the moment many of our children are eating too much fat, too much sugar (in the form of sugary cakes, biscuits, sweets, chocolates and drinks) and too much salt (high intake of which is linked with heart disease). Many food manufacturers are trying to reduce the levels of fats, sugars and salt in their products, especially those aimed at children, but meanwhile there is still plenty you can do to keep a check on your child's intake of these 'less
healthy' items. |
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What your child should be eating |
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Go easy on... |
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Saturated fat (found in full fat dairy products, fatty meats, pastries, cakes and biscuits for example). |
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Commercially-hardened fats called 'trans' fats (often found in highly- processed snack foods, bakery goods and hard margarines). |
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Sugary items such as cakes, biscuits, sweets and chocolates as well as fizzy drinks and juice drinks- these can contribute to tooth decay and gum disease as well as being linked with obesity. |
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Salty items such as crisps, salted nuts, packet soups and sauces. |
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Eat regularly... |
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Fruits and vegetables in a range of different colours, e.g. green, red, orange, purple- for vitamin C, fibre and a wide range of plant chemicals they contain. Aim for 5 small portions a day. |
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Tumble Tots and The Wiggles join forces |
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Oily fish (1 portion per week), nuts, seeds and leafy greens- for unsaturated essential fats 'omega-3' and 'omega-6' which are vital for general health, and for vitamins and minerals. |
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Complex carbohydrates- found in wholemeal bread, wholewheat pasta, brown rice, oats, root vegetables, baked beans, lentils and other pulses- for energy, fibre, vitamins, minerals. |
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Complex carbohydrates- found in wholemeal bread, wholewheat pasta, brown rice, oats, root vegetables, baked beans, lentils and other pulses- for energy, fibre, vitamins, minerals. |
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Pulses, lean red meat, poultry, white fish, Quorn- for protein, vitamins, minerals. |
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Moderate or low-fat dairy products such as yogurt, mozzarella cheese, semi-skimmed milk- for protein, calcium, vitamins and minerals. Fortified soya, rice or oat drinks can be chosen as alternatives to dairy products. |
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