In this millennium we are developing a world community devoted to higher awareness and optimal health. We are questioning the wisdom of high-tech genetically engineered foods. We are returning to good old-fashioned whole foods.
A healthy mother equals a healthy baby. An investment made in healthy living during pregnancy creates benefits that the baby will reap for his or her entire life.
I urge mothers in this country to take advantage of the availability of organic grains and produce. It’s a shame these wholesome foods are more costly. However consider it an investment in your family’s health. What does poor health really cost? Clearly a bundle.
- Drink plenty of pure water.
- Eat organic foods, especially leafy greens to build an iron-rich blood supply.
- Eat an organic source of protein morning and evening. Vegetarians can do this.
- Pay attention to getting enough vitamins and minerals. Growing a baby is a full-time job; love your body and she’ll do that job well.
- For your growing baby’s optimum brain development, be sure to eat foods rich in Omega 3 and Omega 6 oils. Sardines are
Babies grow quickly in the first year of life, so they need plenty of energy (kilo joules) and nutrients. A child’s growth isn’t always steady and even, which means that appetite and hunger can be unpredictable.
The amounts of foods eaten by your baby and their interest in food may be a little different from day to day. This is normal and shouldn’t cause any concerns if your baby is growing well.
Introduce solids at about six months of age
Breast milk is an important food for babies until at least 12 months of age, or longer if the mum and baby desire. Infant formula is important until 12 months. By about six months of age, a baby’s iron stores are low and extra foods will be needed to maintain healthy growth and prevent nutritional problems such as iron deficiency. Start to introduce solids around six months of age – when your baby starts showing interest in food.
Clues that your baby is ready for solids
When your baby starts to need
Nutrition Through Variety
Growth slows somewhat during the toddler years, but nutrition remains a top priority. It’s also a time for parents to shift gears, leaving bottles behind and moving into a new era where kids will eat and drink more independently.
The toddler years are a time of transition, especially between 12-24 months, when they’re learning to eat table food and accepting new tastes and textures. Breast milk and formula provided adequate nutrition for your child as an infant, but now it’s time for toddlers to start getting what they need through a variety of foods.
How Much Food Do They Need?
Depending on their age, size, and activity level, toddlers need about 1,000-1,400 calories a day. Refer to the chart below to get an idea of how much your child should be eating and what kinds of foods would satisfy the requirements.
Use the chart as a guide, but trust your own judgment and a toddler’s cues to tell if he or she is satisfied and getting adequate nutrition. Nutrition is all about averages so don’t panic if you don’t hit every
You can help your child establish healthy behaviour, eating and activity habits from birth. If these habits are established early as part of your family’s lifestyle – a natural part of the way you do things – you won’t have to bring in unpopular ‘rules’ later.
Maintaining healthy habits from the start can help your whole family avoid lifestyle problems that can occur later in life, such as overweight and obesity, type-2 diabetes, types of cancer and high blood pressure.
Here are 12 tips to help you and your family with a healthy lifestyle
1. Promote healthy eating in your home
Children are more likely to develop healthy eating behaviours when they’re given a choice of healthy foods at home, so put healthy foods on your shopping list and prepare nutritional meals and snacks for the whole family. Having fewer unhealthy foods (like soft drinks, chips, lollies and snack bars) in your cupboard means you won’t have to ‘police’ what your children eat.
2. As a family, remind yourselves of the basic foods
These are fruit, vegetables, wholegrain cereals, lean meats and fish, and low-fat dairy foods. Make your shopping list from these groups so it will be easier to prepare family meals
t’s no surprise that parents might need some help understanding what it means to eat healthy. From the MyPlate food guide to the latest food fad, it can be awfully confusing.
The good news is that you don’t need a degree in nutrition to raise healthy kids. Following some basic guidelines can help you encourage your kids to eat right and maintain a healthy weight.
Here are 10 key rules to live by:
- Parents control the supply lines. You decide which foods to buy and when to serve them. Though kids will pester their parents for less nutritious foods, adults should be in charge when deciding which foods are regularly stocked in the house. Kids won’t go hungry. They’ll eat what’s available in the cupboard and fridge at home. If their favorite snack isn’t all that nutritious, you can still buy it once in a while so they don’t feel deprived.
- From the foods you offer, kids get to choose what they will eat or whether to eat at all. Kids need to have some say in the matter. Schedule regular meal and snack times. From the selections you offer, let them choose
Now that you know you’re pregnant, it’s more important than ever to take care of yourself both physically and emotionally. You can boost your chances of having a problem-free pregnancy and a healthy baby by following a few simple guidelines.
Get early prenatal care
Good prenatal care is essential for you and your baby. Call your healthcare provider right away and schedule your first prenatal visit, During that visit you’ll be screened for certain conditions that could lead to complications.
If you haven’t yet chosen a provider, get started now. Finding the right person — whether you’re looking for a doctor or a midwife — can take a while. In the meantime, let your current caregiver know if you’re taking medication or have any medical concerns.
Watch what you eat
Now that you’re eating for two, you may be surprised to learn that you only need about 300 additional calories per day. Make sure you get plenty of protein. You now need 70 grams a day compared to 45 grams before you got pregnant. And while your calcium requirement remains the same, it’s more important than ever that you meet it, which is
We know it’s important to get kids to eat healthy foods, but what about getting them on board with healthy drinks? What kids drink can greatly affect how many calories they consume and the amount of calcium (needed to build strong bones) their bodies get.
Serve Water and Milk
For kids of all ages, water and milk are the best choices, so let them flow. Besides having zero calories,water is a no-sugar thirst-quencher. And 1 cup of milk has 300 milligrams of calcium, so it’s a big contributor to a child’s daily needs.
Here’s how much calcium kids need each day:
- toddlers (ages 1 to 3 years): 700 milligrams of calcium daily
- kids (ages 4 to 8 years): 1000 milligrams
- older kids (ages 9 to 18 years): 1,300 milligrams
The current dietary guidelines for milk or equivalent dairy products or fortified soy beverages are:
- Kids ages 2 to 3 should drink 2 cups (480 milliliters) every day.
- Kids 4 through 8 should have 2½ cups (600 milliliters) per day.
- Kids 9 and older should have 3 cups (720 milliliters) per day.
Choose fat-free (skim) or low-fat (1%) milk products most of the time.
When kids drink too