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.”

Healthy nutritious breakfast or dinner crepe

I was at a small café in the old center in Brasov having my usual cappuccino in the afternoon. While I was sitting there enjoying my daily routine I notice that everyone at this café was having a crepe of some sort. It was a Sunday afternoon and people were enjoying this dish so I decided to order one. I looked at the menu and order the ham and cheese crepe.

The ham and cheese was wrapped within the crepe and on top of the crepe was a wiggly line of ketchup and mayonnaise with sprinkle of dry parsley on top. The plate was adequate for what it was but I thought to myself “I could make something more filling and delicious”.

I went online and looked up on how to make a simple crepe. After attempting the crepes and getting the handle on making them I began to think about what I can fill them with for a healthy breakfast. I remember in Turkey I had a wonderful Turkish breakfast and because of this experience the idea for healthy nutritious breakfast or dinner crepe was developed.

Ingredients:

• One tomato.
• One cucumber.
• Few olives without pits.
• Cheese (I recommend a cheese with a salty taste. Something that will complement the tomatoes.)
• 125g Plain Yogurt.
• 1 tablespoon Honey.
• ½ tablespoon Balsamic vinegar.
• 1 Crepe.
• Salt and pepper.

Making the mixed salad:

1. Cut tomato into cubes.
2. Cut cucumber into cubes.
3. Cut olives into pieces.
4. Place the ingredients into a bowl and add cheese. Mix.
5. Salt and pepper to taste. (optional)

Making the yogurt dressing:

1. Add honey into plain yogurt.
2. Add Balsamic vinegar to yogurt.
3. Mix until honey is blended into yogurt.
4. Taste and if desired add more honey or balsamic vinegar.

Making the crepe:
Look at the pictures.

 

                     

Easy and healthy dinner recipes dessert recipes

Dinner should be with healthy ingredients. You can search for recipes and healthy meal recipes dinner without effort. It can be 20-30 minutes preparing a nutritious meal in the area. Planning and organization of the shopping list accordingly would be a great help.

Wellness conscious people looking for low carb meals, but they can be easily prepared and are delicious and not boring. As dinner is the main meal, where the family meets and enjoys the nutritious meals households. dinner recipes can be simple and nutritious dinner recipe do much more refreshing experience. You can use this recipe easy dinner that the preparation of 20-30 min

Fried beef healthy

Ingredients – 1 tablespoon teaspoon paprika, 1 tbsp ½ tsp oregano, 1 pound beef round top, ½ c. Teaspoon chili powder, pepper (8.1 tsp) garlic powder (¼ teaspoon), pepper (¼ teaspoon) dry mustard (8.1 c tea.), 3 slices of onions, potatoes, red skin – 8, C-2 beef broth, chopped carrots into thin slices -2, 2 large garlic clove.

Slice beef across the grain into long thin strips. Add oregano, garlic powder, paprika, chili powder, paprika, mustard powder and black pepper. Coat with spice mixture. Spray-coated pan. Heat increases the pan and place it on the flame before the meat. Cook and stir about 5 minutes. Onions, garlic, potatoes and broth cook over medium heat for about 20 minutes. Add carrot and green mustard and cook 5 minutes more. He is ready to be served.

You can search the Internet for other nutritious foods and family recipes healthy meal.

Say yes to dessert

Dessert recipes nutritious seems so interesting and there is evidence that when care desserts and moderation, it is absolutely healthy. It is important that nutritious foods are too delicious to be identified. Sweet deal at this time is no big deal, but keep the portions small. Make nutritious high-fiber foods at the same time that whole grains and less / total weight and the higher value of vitamins and minerals saturated.

Some dessert recipes healthy sensual connection Butternut Squash Flan, Sweet Cherry Cobbler, Apple Crumble oat phyllo fruit tartlets and tequila lime baked pineapple, stuffed baked apples with dried fruit and pecans, apricot Perfect Pear ginger, dried cherries and raisins, rice pudding, strawberry panna cotta with strawberry compote and they are quick and easy recipes, too. You can find many healthy recipes available on the Internet and complete with recipes for healthy dessert.

You need to find balance in life (take to yoga to start for example). You must also ensure that you receive all the nutrients needed without much sodium, fat / saturated fat, carbohydrates and calories. Keep your blood sugar level by inserting small portion of dessert foods containing carbohydrates serves meals and snacks. 7% of daily calories is maximum for saturated fatty acids.

Health care must be swiped through the selection of desserts. Fruit when it is taken instead of dessert the most important because they provide fiber (fiber pears have a lot compared to apples). Butternut squash flan with vitamin A (antioxidant). Panna Cotta with Strawberry Compote Strawberry calcium intake by its content of dairy products. You can try to Deputy level of sugar in the same time slash, that the level of fat. Often, you can quickly search the Internet for different recipes simple and nutritious recipes.

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 Good Nutritious Breakfast, Lunch & Dinner

Good Fats Intake E.g.: Adding ground nuts and seeds (LSA Mix), lecithin, chia seed to your oats or muesli.  Or you can even add olive oil or flaxseed onto your morning toast instead of margarine or butter.

Skipping breakfast is a big No No! People who don’t have it are likely to be overweight, Consume more energy (kJ) in their day, Over compensate by eating high fat and high GI foods during their day and they can also be deficient in many nutrients as the morning is the best intake period for nutrient.


Lunch

Protein Intake E.g.: 125g of canned fish or a breast of chicken.
Carbohydrates Intake E.g.: 1-2 pieces of wholegrain bread (do the squash test to see how dense the bread is – indicator of how many good things are jam-packed in the bread), brown rice, quinoa or wholegrain pasta.

Vegetable Intake E.g.: Big Leafy greens salad, vegetable juice.

If you’re feeling like a sweet snack after your lunch, and you’re not full, try having one piece of fruit or a handful of berries.

Dinner

Protein Intake E.g.: A fillet of Fish, Kangaroo, lamb or beef steak, or a non-meat substitute are beans.

Carbohydrates Intake E.g.: At this time of the day, you need to reduce the amount of carbs you ingest (before you go to sleep). Small serving of wholegrain (as oppose to white rice) and sweet potatoes (instead of regular potatoes) are good examples of the carbs to eat at night.

Vegetable Intake E.g.: At night, you should eat vegetables that are non-starchy such as; asparagus, broccoli, green beans, cabbage, carrots, cauliflower, celery, eggplant, mushrooms, capsicum/bell peppers and zucchini.

Try to have your dinners earlier than 7:30pm. This is because your body needs to time to digest and process the food before you go to sleep and some of the food you eat can take a few hours to process.’