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Give
the day a smart start |
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It's
true that breakfast is the most important meal of the day.
Children who skip breakfast may not get enough carbohydrates,
protein, vitamin C, calcium, iron, B vitamins and fibre. Studies
show that eating breakfast helps to improve mental and physical
performance. A healthy breakfast includes foods from at least
two, preferably three of the four food groups in Canada's
Food Guide to Healthy Eating. Try a bowl of cereal with
fruit, peanut butter on toast and a glass of juice, or even
a cereal bar with a glass of milk.
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Count
to 10! |
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A
child may need to taste a new food up to ten times before
he or she will actually accept it! If your child rejects
a food at first, take the food away and avoid showing any
disappointment. Wait a few days and offer the food again
without any pressure. Be careful not to use food as a reward
or punishment.
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Pack
a pleasing lunch |
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Let
children help make their lunch and they will be more likely
to eat it! Be adventurous and try new meal ideas: a sandwich
made on a different type of bread, a cold slice of pizza,
a cheese tortilla wrap, or pasta salad. Toss in some pre-cut
veggies or fruit, a carton of milk or a juice box to round
out the meal.
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Stock
up on nutritious snacks |
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Snacking
is an important part of healthy eating for growing children.
A healthy eating pattern can include up to three snacks a
day. Keep nutritious snacks on hand, such as: cut-up raw vegetables
with a yogurt dip, sliced fresh fruit with cheese, brush teeth
after eating to cut the risk of tooth decay.
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Add
their age plus five |
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By
the time children are three years old, you can slowly add
more fibre to their meals. If you want to figure out how much
fibre your child needs every day, simply add their age plus
five. For example, an eight year old child would need 13 grams
of fibre every day. A 1/2 cup serving of most fruits and vegetables
or a 1/2 cup of cooked whole wheat pasta offers about two
to three grams of fibre. Whole grain cereals and legumes are
also fibre-full!
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Have
dinner together |
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According
to recent research at Harvard University, children aged 9-14
who eat a home-made dinner with the family have healthier
eating habits than their peers. Kids who eat home-made meals
seem to consume more fruits and vegetables, drink less soda
and eat less fried foods. Despite the family's busy schedule,
try to plan a few nights of the week for dinner together.
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Eat
your vegetables too |
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Kids
pick up eating styles and feelings about food from the people
around them. Enjoy the same foods that your children are served
and be open to new foods.
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Keep
them moving |
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According
to the Canadian Fitness and Lifestyle Research Institute,
children become less active as they get older. Look for opportunities
to keep kids active at home, school and recreational settings.
When children are active, they are more likely to fell good
about themselves and are building the skills and foundation
for a healthy lifestyle.
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Team
up |
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Be
active and play together! Your own attitude towards physical
activity is key to encouraging or discouraging your children
from being active. Walk to and from school with the kids.
Take them out for a hike, play a game of one-on-one basketball
or go fly a kite together. Expose kids to the types of activities
that they can use throughout their lives such as swimming
and bicycling.
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Encourage
kids to feel good about themselves
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Healthy
bodies come in different shapes and sizes. Children often
compare themselves to their friends, other kids, sports heroes
and characters in movies or television shows. It's common
for children to gain weight before a growth spurt and look
"chubby". Help to foster a healthy sense of self-esteem in
your child and encourage them to feel good about their body
shape and size. |