HEALTHY BEGINNINGS(Navigating Children and Teens Health tips)

 Healthy Beginnings

Children and teens health is an important aspect of health life, so today we explore some healthy tips to help children and teens growth. Let's dig in on the Nutritional aspect of child and teen health.

Balanced Diet for children and teens

A balanced diet is essential for the growth and development of children and teenagers. it ensures they get the necessary nutrients to support their physical, mental and emotional health.

COMPONENTS OF A BALANCED DIET 

1. FRUITS AND VEGETABLES:

• Variety: encourage a variety of colors and types to ensure a range of nutrients.
• Daily servings: Aim for at least 5 servings of fruits and vegetables each day.

2. Whole grains:

Examples includes Whole wheat bread, brown rice, oatmeal, quinoa, and whole grain pasta.

Benefits: providing essential fiber, vitamins, and minerals.

3. Protein:

• Sources: lean meats. poultry, fish, eggs, beans, lentils, nuts and seeds.
• Importance: essential for growth, muscle development and tissue Repair.

4. Dairy or diary Alternatives:

• OPTIONS: milk, cheese, yoghurt, and fortified plant-based alternatives like almond or soy milk.
• NUTRIENTS: provide calcium and vitamin D for strong bones and teeth.

5. Healthy fats: 

• Sources: Avocados, nuts, seeds, olive oil, and fatty fish salmon.
• Role: important for brain development and overall health.

6. Hydration: 

•  water: encourage water as primary beverage.
• Limit sugary Drinks: minimize consumption of sodas, juices and energy drinks.

Healthy eating tips

1. Regular meal time
2. practicing portion control
3. Healthy snacks-limit junk food and eat more fruits and vegetables.
4. Encouraging hydration by drinking water and reduce sugary Beverages

A balanced diet for children and teens includes a variety of foods from all major food groups, ensuring they receive the necessary nutrients for growth and development. By establishing healthy eating habits early on, children can develop a positive relationship with food that will benefit them throughout their lives.