Planning healthy food options

According to the World Health Organisation (WHO) the percentage of overweight children in the world is growing at an alarming rate, with one out of three children now considered overweight or obese. Last week we looked at childhood obesity, the underlying causes and symptoms. This week we move forward and look at meal planning and healthy options when it comes to our food choices.

Now that children are back out to school, coming up with nutritious meals every day can be a challenge for parents. And while giving your children money to buy meals can seem like the best solution, leaving it up to them to find something healthy to consume isn’t always wise said, Dr Varma Deyalsingh.

He said, “Many children are spending less time exercising and more time in front of the TV, computer, or video-game console. Today’s busy families have fewer free moments to prepare wholesome, home-cooked meals. Unfortunately, from fast food to electronics, quick and easy is the reality for many people in the new millennium. Preventing kids from becoming overweight is something not just for the child but the whole family. Helping your kids lead healthy lifestyles begins with parents who lead by example.

“Mealtime does not have to be a challenge. Knowing your portions gives you a better understanding on how much calories you are taking in. Over the years, the average size dinner plate has doubled in size; so too has the portion size. This can be quite overwhelming for a child who might feel they need to clean their plate,” he said.

According to Dr Deyalsingh, planning meals in advance can not only save time but allow you to incorporate new foods into your child’s meal plan. Breakfast is considered the most important meal of the day. And if you eat a good, nutritious, well balanced breakfast your mind and body will be fuelled for the rest of the day, he said.

 

Below Dr Deyalsingh gives guidelines for a balanced breakfast, lunch and dinner:
He said, “Learn how to eat in portions. When it comes to putting food on your plate, avoid piling it on. Mentally divide your plate into four quarters. One quarter is for your meat or protein source, one quarter is for a starch and the last two quarters are for green and colourful vegetables and/or a green salad.”
Breakfast—For breakfast choose some protein and fibre. It’s also a good time to eat some fresh fruit.


• A bowl of skimmed milk with cereal
• Boiled egg with bread;
• A glass of fruit juice or smoothie;
• Oatmeal boiled in milk;
• Vegetable omelette with whole wheat bread;
• Yogurt and pieces of fruits.

Lunch

• A sandwich made with two slices of 100% whole grain bread, two or three ounces of lean turkey breast, a little mayonnaise or mustard, a tomato slice and lettuce
• One-half to one cup raw baby carrots

• Water

If you prefer a hot meal, you can have a cup of soup and a vegetable salad with dressing served on the side, he said.

By mid-afternoon most children would like a snack. Avoid foods high in fats and added sugars.


• Apples

• Nuts/ popcorn (not butter)
• Glass of milk
Dinner—Dinner is a time when it’s easy to overeat, so watch your portion sizes.
• One serving of baked or roasted chicken breast
• One small baked potato with salsa or low-fat sour cream
• Large portion of steamed asparagus
• One small whole-grain roll
• Six whole grain crackers
• Two ounces sliced cheese
• Piece of fresh fruit

Dr Deyalsingh said, “Apart from eating healthy it is important to drink several glasses of water throughout the day. Choose whole-grain breads and cereals over white bread and cereals high in sugar. Serve lean meats instead of high fat processed meats.

“If you think your child might be overweight it is important to see your physician.”