CHILD MONTH NUTRITION FEATURE

Here are some tips for making healthier food choices:

Offer breast milk only for as long as possible, up to six months after birth.

Do not overfeed formula, and feed from a cup, NOT a bottle.

Offer foods from family pot at the end of the sixth month after birth. Offer pureed or mashed vegetables before fruits.

Offer age-appropriate foods and servings to prevent choking and overfeeding. If ordering a larger size meal, share it with your child or with other siblings. Most times the small meal provides more than enough energy for a small child.

Increase intake of fresh fruits. Pack fruits in lunch kit and have available at home instead of high fat, high sugar, salted snacks.

Buy what you want the children to eat.

No more than 24 ounces or three (eight-ounce) cups of juice or drinks per day. A small cup of drink is usually 12 to 16 ounces. Offer more water as the choice of energy fluid with meals and in between meals.

Offer vegetables at two to three meals per day and as a snack. Please note that ketchup is not a vegetable, neither is French fries. Ensure that lettuce and/or tomato is in the sandwich.

Offer baked, boiled, stewed and steamed foods more often than fried foods. Avoid breaded or coated food items. They are usually high in fat with a low protein content.

Offer low-fat milk to children over the age of one year. Do not offer milk with a meal. Calcium in the milk prevents the iron in the meal from being absorbed.

Allow children to play as we did. Noise during play is normal; let them express themselves with screams of glee as they use up the energy.

Pre-prepare food items on days off and store appropriately. Portion and season meats and store in freezer in the portions to be used each day. Cook peas and beans and store in appropriate containers and store in freezer.

Encourage children to take a nap or rest; just allow them to relax in a quiet area with little or no distractions for a while. Older children and teenagers should be encouraged to do same.