HEALTHY TIPS

Healthy eating is not about strict nutrition philosophies, staying unrealistically thin, or depriving yourself of the foods you love. ather, it!s about feeling great, having "ore energy, stabili#ing your "ood, and $eeping yourself as healthy as possible% all of &hich can be achieved by learning so"e nutrition basics and using the" in a &ay that &or$s for you. Tips 1: Prepare for success

To set yourself up for success, thin$ about planning a healthy diet as a nu"ber of s"all, "anageable steps rather than one big drastic change. If you approach the changes gradually and &ith co""it"ent, you &ill have a healthy diet sooner than you thin$.

Simplify. Instead of being overly concerned &ith counting calories or "easuring portion si#es, thin$ of your diet in ter"s of color, variety, and freshness. 'ocus on finding foods you love and easy recipes that incorporate a fe& fresh ingredients. (radually, your diet &ill beco"e healthier and "ore delicious. Start slow and make changes to your eating habits over time. Trying to "a$e your diet healthy overnight isn!t realistic or s"art. )a$e s"all steps, li$e adding a salad *full of different color vegetables+ to your diet once a day or s&itching fro" butter to olive oil &hen coo$ing. As your s"all changes beco"e habit, you can continue to add "ore healthy choices to your diet.

Think of water and exercise as food groups in your diet.

Water. ,ater helps flush our syste"s of &aste products and to-ins, yet "any people go through life dehydrated.causing tiredness, lo& energy, and headaches. It/s co""on to "ista$e thirst for hunger, so staying &ell hydrated &ill also help you "a$e healthier food choices.

Exercise.. The benefits of lifelong e-ercise are abundant and regular e-ercise "ay even "otivate you to "a$e healthy food choices a habit. People &ho do regular activity have a lo&er ris$ of "any chronic diseases, such as heart disease, type 0 diabetes, stro$e and so"e cancers. esearch sho&s that physical activity can also boost self1estee", "ood, sleep 2uality and energy, as &ell as reducing your ris$ of stress, depression, de"entia and Al#hei"er/s disease. Tips : It/s not 3ust &hat you eat, it/s ho& you eat

Healthy eating is about "ore than the food on your plate.it is also about ho& you think about food. Healthy eating habits can be learned and it is i"portant to slo& do&n and thin$ about food as nourish"ent rather than 3ust so"ething to gulp do&n in bet&een "eetings or on the &ay to pic$ up the $ids.

Eat with others whenever possible. Eating &ith other people has nu"erous social and e"otional benefits.particularly for children.and allo&s you to "odel healthy eating habits. Eating in front of the T4 or co"puter often leads to "indless overeating. Take time to chew your food and en!oy mealtimes. 5he& your food slo&ly, savoring every bite. ,e tend to rush though our "eals, forgetting to actually taste the flavors and feel the te-tures of our food. econnect &ith the 3oy of eating. "isten to your body. As$ yourself if you are really hungry, or have a glass of &ater to see if you are thirsty instead of hungry. 6uring a "eal, stop eating before you feel full. It actually ta$es a fe& "inutes for your brain to tell your body that it has had enough food, so eat slo&ly. Eat breakfast# and eat smaller meals throughout the day. A healthy brea$fast can 3u"pstart your "etabolis", and eating s"all, healthy "eals throughout the day *rather than the standard three large "eals+ $eeps your energy up and your "etabolis" going.

Tips $:

Load up &ith colorful fruits and vegetables

'ruits and vegetables are the foundation of a healthy diet. They are lo& in calories and nutrient dense, &hich "eans they are pac$ed &ith vita"ins, "inerals, antio-idants, and fiber.

Try to eat a rainbo& of fruits and vegetables every day and &ith every "eal.the brighter the better. 5olorful, deeply colored fruits and vegetables contain higher concentrations of vita"ins, "inerals, and antio-idants.and different colors provide different benefits, so eat a variety. Ai" for a "ini"u" of five portions each day. e"e"ber one thing ,Eat your fruit on an e"pty sto"ach,or before your "eal7 You/ve heard people co"plain8 Every ti"e I eat &ater"elon I burp, &hen I eat durian "y sto"ach bloats, &hen I eat a banana I feel li$e running to the toilet, etc. This &ill not happen if you eat the fruit on an e"pty sto"ach. 'ruit "i-es &ith the putrefying other food and produces gas. Hence, you bloat7 The importance of getting vitamins from food The antio-idants and other nutrients in fruits and vegetables help protect against certain types of cancer and other diseases.. The health benefits of fruits and vegetables co"e fro" nu"erous vita"ins, "inerals, and phytoche"icals &or$ing together synergistically. Tips %: Have "ore healthy carbohydrates and &hole grains

5hoose healthy carbohydrates and fiber sources, especially &hole grains, for long lasting energy. In addition to being delicious and satisfying, &hole grains are rich in phytoche"icals and antio-idants, &hich help to protect against coronary heart disease,

certain cancers, and diabetes. Studies have sho&n people &ho eat "ore &hole grains tend to have a healthier heart. ,holegrain foods such as bro&n rice, bro&n pasta and bro&n bread contain "ore fiber and nutrients than &hite rice, pasta and bread. Tips &: 'acts about 'ats

(ood sources of healthy fat are needed to nourish your brain, heart, and cells, as &ell as your hair, s$in, and nails. 'oods rich in certain o"ega19 fats called EPA and 6HA are particularly i"portant and can reduce cardiovascular disease, i"prove your "ood, and help prevent de"entia. 'dd to your healthy diet:

(onounsaturated fats# fro" plant oils li$e canola oil, peanut oil, and olive oil, as &ell as avocados, nuts *li$e al"onds, ha#elnuts, and pecans+, and seeds *such as pu"p$in, sesa"e+. )olyunsaturated fats# including *mega+$ and *mega+, fatty acids, found in fatty fish such as sal"on, herring, "ac$erel, anchovies, sardines, and so"e cold &ater fish oil supple"ents. :ther sources of polyunsaturated fats are unheated sunflo&er, corn, soybean, fla-seed oils, and &alnuts.

-educe or eliminate from your diet: Trans fats# found in vegetable shortenings, so"e "argarines, crac$ers, candies, coo$ies, snac$ foods, fried foods, ba$ed goods, and other processed foods "ade &ith partially hydrogenated vegetable oils. Tips ,: (aintain protein daily

Protein gives us the energy to get up and go.and $eep going. Protein in food is bro$en do&n into the 0; a"ino acids that are the body/s basic building bloc$s for gro&th and energy, and essential for "aintaining cells, tissues, and organs. Protein is particularly i"portant for children, &hose bodies are gro&ing and changing daily. Try different types of protein. ,hether or not you are a vegetarian, trying different protein sources.such as beans, nuts, seeds, peas, tofu, and soy products.&ill open up ne& options for healthy "ealti"es. .ownsi/e your portions of protein. )any people in the ,est eat too "uch protein. Try to "ove a&ay fro" protein being the center of your "eal. 'ocus on e2ual servings of protein, &hole grains, and vegetables. 0ocus on 1uality sources of protein# li$e fresh fish, chic$en, eggs, beans, or nuts. ,hen you are having "eat, buy "eat that is free of hor"ones and antibiotics. Tips 2: (aintain protein daily

5alciu" is one of the $ey nutrients that your body needs in order to stay strong and healthy. It is an essential building bloc$ for lifelong bone health in both "en and &o"en, as &ell as "any other i"portant functions. You and your bones &ill benefit fro" eating plenty of calciu"1rich foods, li"iting foods that deplete your body/s calciu" stores, and getting your daily dose of "agnesiu" and vita"ins 6 and <. nutrients that help calciu" do its 3ob. eco""ended calciu" levels are =;;; "g per day, =0;; "g if you are over >; years old. Ta$e a vita"in 6 and calciu" supple"ent if you don/t get enough of these nutrients fro" your diet. 3ood sources of calcium include:

.airy: "il$, yogurt, and cheese. 4egetables and greens 5eans

Tips 6: 7ontrol sugar and salt

If you succeed in planning your diet around fiber1rich fruits, vegetables, &hole grains, lean protein, and good fats, you "ay find yourself naturally cutting bac$ on foods that can get in the &ay of your healthy diet.sugar and salt.

Sugar Sugar causes energy ups and do&ns and can add to health and &eight proble"s. ?nfortunately, reducing the a"ount of candy, ca$es, and desserts &e eat is only part of the solution. :ften you "ay not even be a&are of the a"ount of sugar you!re consu"ing each day. Large a"ounts of added sugar can be hidden in foods such as bread, canned soups and vegetables, pasta sauce, "argarine, instant "ashed potatoes, fro#en dinners, fast food, soy sauce, and $etchup. Salt )ost of us consu"e too "uch salt in our diets. Eating too "uch salt can cause high blood pressure and lead to other health proble"s. Try to li"it sodiu" inta$e to =,>;; to 0,9;; "g per day, the e2uivalent of one teaspoon of salt.

5e careful when eating out. )ost restaurant and fast food "eals are loaded &ith sodiu". 7ut back on salty snacks such as potato chips, nuts, and salty biscuit. 7hoose low+salt or reduced+sodium products. Try slowly reducing the salt in your diet to give your taste buds ti"e to ad3ust.

8ealthy 0ood + for 9ids and Teens As your child gro&s and develops, you should provide hi" &ith a healthy diet. Here are so"e tips to guide you8 )lan for variety and balance ?se the Healthy 6iet Pyra"id as a guide &hen planning your child s "eals and snac$s. @o one food can provide all the nutrients he needs, so "a$e sure that your child consu"es a variety of food fro" the A food groups8

ice and alternatives 'ruit and vegetables )eat and alternatives 'ats, oils, sugar and salt

e"e"ber that food high in fat, sugar and salt should only be eaten sparingly.

Since the energy and nutrient needs vary fro" birth to pre1school and school1going ages, there are specific reco""ended nu"bers of servings for each of the food group for different age groups. Having the right nu"ber of servings in the daily diet &ill help your child get all the nutrients he needs.

-ecommended number of servings per day 0ood 3roups , months + 1+ $+, 2+1 1$+16 1 months years years years years -ice and 'lternatives :.o include the recommended whole+grain serving as part of the -ice and 'lternatives serving needs.; Whole+grains 0ruit 4egetables (eat and 'lternatives (ilk :.o include the recommended milk serving in addition to the (eat and 'lternatives serving needs.; 1+ +$ +1 $+% 1+ &+, +$ ,+2 +$

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5uild up healthy habits (et your child to adopt healthy eating habits fro" a young age, and he &ill be "ore li$ely to continue having a preference for the" as an adult. Helping your child "a$e better food choices no& &ill have a big i"pact on his health and 2uality of life in the future. Be a role "odel and "a$e healthier choices too7 0at makes fat 'at is an essential nutrient in your child s diet. It provides energy and helps absorb, transport and store vita"ins in the body. But too "uch fat, particularly saturated and trans fat can lead to e-cessive &eight gain and health proble"s li$e heart disease and stro$e. @ote that if your child is under 0 years of age, fat restriction is not reco""ended as he is still gro&ing rapidly and re2uires "ore energy to fuel his gro&th. 8ave bunch of fruits and veggies 'ruit and vegetables are bursting &ith vita"ins, "inerals, phytoche"icals *beneficial plant substances+ and fiber. (et your child into a routine of eating fruit and vegetables by offering hi" a variety of brightly colored fruit and vegetables every day. If your child si"ply refuses to eat the", gently encourage hi" to try. If he still refuses, co"e up &ith creative &ays to present the fruit or vegetables. 'or e-a"ple, cut the" into different shapes and si#es. It "ight ta$e several atte"pts before he tries the" the $ey is not to give up7 Essential wholegrain ,holegrain food such as &hole"eal bread, bro&n rice and oats are "ore nutritious than refined grains *e.g. &hite rice+ because they contain "ore vita"ins, "inerals, phytoche"icals and fiber. So, re"e"ber to include the" as an essential co"ponent of your child s diet. 7alcium for bones 5alciu" is the $ey building bloc$ for strong, healthy bones and teeth. 6uring childhood and teenage years, bones gro& longer and stronger, &hich "a$es this the best years for your child to invest in his bone health. The best calciu" sources are dairy products such as "il$, cheese and yoghurt. :ther good sources include fortified food *e.g. soybean "il$+, dar$ green leafy vegetables and fish &ith edible bones *e.g. sardines+. Salt=a no no= educing the salt inta$e in children and teens reduces the ris$ of high blood pressure in adulthood. Ta$e action to influence your child/s li$ing for less or non1salty food early in life. Li"it the use of salt, sauces and salty processed food *e.g. luncheon "eat, salted vegetables and chips+. 7ut the sugar Added sugar only provides e-tra calories to your child/s diet, &ith little other nutritional value. 5onsu"ing "ore calories than he can burn through physical activity can lead to undesirable &eight gain. Sugary food and drin$s also increase the ris$ of tooth decay, especially if dental hygiene is neglected. )ost children have a s&eet tooth, so encourage the" to consu"e less food and drin$s containing added sugar. 7hild>s physical 3rowth

(ro&th is usually predicted by genetics, but can be influenced by nutrition and other factors. So, &hile your child "ay never be pro1bas$etball1si#ed if you and your spouse are petite, it is possible to help your child gro& to his full potential by &or$ing to build strong bones and "uscles. The )A(I5 'oundation for 5hildren/s (ro&th reports that children should gro& at least t&o inches per year, prior to puberty. Height is usually set by age =C in boys and =D in girls, but gro&ing can continue until age 0A &hen the body/s gro&th plates are fully fused. (ro&th is "easured at annual &ell1visits, so it/s li$ely you/ll $no& if your child is not $eeping pace &ith his peers or if his gro&th has slo&ed significantly.

Step 1
Ensure that your child gets enough calciu" in her diet. Euality nutrition prior to puberty is essential in "a$ing sure a child reaches her gro&th potential. )il$ is a great source of calciu", adding po&dered "il$ to recipes can increase the a"ount of calciu" your child consu"es in a day. Po&dered "il$ can be added to soups, ste&s and pudding. A daily "ultivita"in is also a good &ay to "a$e sure your child gets enough calciu",

according to so"e health e-perts, >;; "g per day for children ages one to three, C;; "g per day for children ages four to eight, and =,9;; "g per day for children nine to =C.

Step
(et enough sleep. It is during sleep that the body repairs itself and during &hich gro&th hor"ones are produced. Sleep re2uire"ents include =D to 0; hours per day for babies up to si- "onths, => hours for babies up to a year old, =; to =9 hours for children ages one to five years, =; hours *usually at night although naps are still fine+ for children ages si- to eight, and eight to nine hours per night through age =C.

Step $
Incorporate stretching and &eight1bearing e-ercises into your child/s daily routine to "a-i"i#e his gro&th.

Step %
5onsider underlying causes, if your child/s gro&th see"s to be lagging, chec$ &ith your child/s doctor about $idney disease or other disorders or "edications that "ay be i"peding her gro&th. If the underlying cause is treatable, or a "edication can be s&itched, you child &ill gro&. 7hild>s (ental 3rowth $ids go through distinct phases of physical and cognitive develop"ent, each of &hich have their o&n specific functions and characteristics. ?nderstanding your child/s current phase of develop"ent "ay provide you &ith valuable insight into her behavior and e"otional needs.

'ge %+,
6uring this ti"e, your child &ill begin to reach out to the &orld outside your ho"e, and "ay begin to "a$e friends his o&n age. The preschool years are a ti"e for cultivating independence and preparing to "eet the acade"ic and social challenges that a&ait in school.

'ge ,+11
6uring the si-1 to eight year1old period, children begin to focus "ore on friendships, developing confidence at school, and e-tracurricular activities such as sports. There is significant cognitive and physical develop"ent during this ti"e. Bet&een nine and ==, also called the Ft&inF years, children "ay begin to e-perience peer pressure. 6uring this ti"e, you can encourage responsibility in $eeping &ith their increased independence. You should also "a$e every effort to boost your child/s self1estee".

'ge 1 +1,
Bet&een the ages of =0 and =D, your child has begun to enter the phase of adolescence. This period is "ar$ed by dra"atic physical changes, such as the onset of "enstruation and secondary se-ual characteristics. In addition, children at this age are grappling &ith the 2uestion F&ho a" IGH.6uring this ti"e, parents should be supportive, patient and encouraging. You can also "odel "orals and character. ,hile it "ight not see" as though your teen is &atching, she still loo$s to you for e"otional and "oral guidance.