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One in five Australian children are obese, this is very concerning. However, obesity in children is largely preventable because healthy eating habits instilled in children while they are young. Are likely to remain with them throughout their life.

Here are some tips to help you ensure your child is eating healthy:

  • Healthy lunch boxes:
    Wholegrain sandwiches with leftovers or deli meat such as tuna or salmon, vegetables with a healthy spread such a avocado and fetta. The meat can be alternated with eggs and the spread with peanut butter. The vegetables can either be included in the sandwich or as veggie sticks. The best way to pack the lunch is using a Bento lunch box. Dairy in some form should also be included as part of lunch such as yogurt or a snack pack of custard.

  • Keep the pantry free:
    As adults we find it hard to exhibit self control when it comes to unhealthy food, we should not expect our children to be able to restrain themselves. Ideally it is better to simply clear the cabinets of foods such as chips, chocolate, cakes and juices. This also means that as parents you yourself should not be consuming these foods.

  • Portion control:
    Supermarkets such as Coles and Woolworths sell portion controlled snacks. This ensures that at a point in time, your child may have a small bag of popcorn rather than a big bag or a 200 ml can of lemonade rather than the regular sized 375 ml can and not more than that in a day.

  • Trial with different foods:
    It can be challenging at first to ensure your child is covering all the different food groups especially if your child is a young toddler. The different food groups to cover include meat, fruits, vegetables as well as wholegrain breads and cereals. Your children may not eat all foods everyday. Often the tendency for children is to stick to particular foods that they like. Hence slowly introducing small quantities of different foods can be a good way to start. Examples of recommended servings for toddlers include 1 cup of vegetables, 1-2 pieces of fruit, 500ml milk or cheese or 2 small serves of meat such as fish, chicken and egg. Snack options can include fresh fruit, yogurt or rice cakes with vegetable topping.

  • Eating patterns:
    As much as possible children should have regular meals and snacks. Some kids may have smaller appetites. Hence they can be offered small amounts more frequently. If they feel hungry, they can ask for more.

  • Get the kids involved:
    Getting the kids involved in preparing food, even its something simple as washing fruits and vegetables or setting up the table. This enables children to have their own relationship with food and slowly develops good cooking skills as they get older. Taking your kids along with you for grocery shopping is also another way to familiarize them with different foods.

  • Decorate food:
    Decorating food into interesting shapes and sizes to make it visually appealing for your children. Is a great way to grab your child’s attention to meals.

Contact us for results focused nutritional advice

This article was written by our dietitian and nutritionist Juhi Bhambhaney. If you have any questions regarding health and nutrition, make an appointment with one of our dietitians. We‘ll provide you with a simple and effective routine targeted to your concerns. Contact us today.

The post Healthy Eating for Children appeared first on ENT Wellbeing Sydney.

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Definition – what is a vegetarian diet?

  • A semi vegetarian person who eats poultry and /or fish, dairy foods and eggs but no red meat.
  • A lacto vegetarian person consumes dairy products but no meat, poultry or fish.
  • A pescetarian person includes fish and other seafood but no meat or poultry.

Advantages of a vegetarian diet

  • Lower risk of chronic disease: High intakes of meat particularly red meat are associated with high cholesterol leading to heart disease and risk of cancers such as colorectal cancer. On the other hand the fat intake from vegetarian diets can come entirely from good fats such as olive oil, nuts and seeds, which are protective against heart disease. The fibre from fruits, vegetables, legumes and wholegrain cereals also help in lowering cholesterol as well as maintaining blood sugar levels. Keep in mind that excessive intake of alcohol and smoking can increase incidence of disease.
  • Cancer risk reduction: High intakes of meat particularly red meat are associated with incidence of cancers such as colorectal cancer.
  • Weight loss: The weight loss benefits of a vegetarian diet may be attributed to greater consumption of lower calorie foods such as vegetables and legumes in comparison to a meat based diet.

Adequacy of nutrients on the vegetarian diet

  • Protein: Soy, legumes, nuts and seeds are good sources of protein for people on a vegetarian diet. Soy in particular is a complete protein which means that it provides all the essential amino acids required by the body. Protein is essential for growth, tissue repair and synthesis of enzymes and hormones.
  • Iron: Wholegrain and fortified cereals, dark leafy green vegetables, legumes provide substantial amount of iron. Vitamin C helps with the absorption of iron. Coffee and tea should not be had along with iron containing foods as it inhibits the absorption of iron. Iron is an important component of haemoglobin that carries oxygen from lungs throughout the body. Deficiency of iron causes a decreased capacity to work and impaired intellectual performance.
  • Calcium: Low fat dairy products, leafy greens such as kale and collard greens and calcium fortified breakfast cereals can provide adequate calcium to a person on a vegetarian diet. In order to increase absorption of calcium, adequate vitamin D is required which is mainly obtained through exposure to sunlight. A supplement may be required to meet requirements for Vitamin D. Excessive salt and caffeine intake decrease absorption. Phytic acid found in raw vegetables decreases the absorption of calcium. Hence vegetables should be cooked appropriately. Calcium is required for optimising of bone health. Lack of calcium can lead to osteoporosis.
  • Vitamin B12: Eggs and dairy products are good sources. Adequate Vitamin B12  is required for maturation of red blood cells. Inadequate Vitamin B12 can lead to macrocytic anaemia.
  • Zinc: Legumes, wholegrain eggs, cheese and zinc fortified breakfast cereals are sources of zinc. Absorption can be increased by soaking legumes, consuming sprouted brans, grains and seeds and consuming foods that contain organic acid such as citric acid in fruits and vegetables at meal times.
  • Omega-3: Flax-seed oil and walnuts are good sources. Protective against diseases such as heart disease, rheumatoid arthritis and depression.

 Verdict on a vegetarian diet

A balanced vegetarian diet as part of a healthy lifestyle that includes adequate exercise can be protective against a number of diseases such as heart disease, diabetes and cancer. So if the vegetarian diet suits you, you have the green light from me!

This article was written by our Dietitian and Nutritionist Juhi Bhambhaney. If you have questions about diet and nutrition contact your local doctor, who will arrange for you to see a dietitian and nutritionist. We‘ll provide you with a simple and effective routine targeted to your concerns. Contact us today!

The post Vegetarian Diet – Good or Bad? appeared first on ENT Wellbeing Sydney.

By

Definition – what is a vegetarian diet?

  • A semi vegetarian person who eats poultry and /or fish, dairy foods and eggs but no red meat.
  • A lacto vegetarian person consumes dairy products but no meat, poultry or fish.
  • A pescetarian person includes fish and other seafood but no meat or poultry.

Advantages of a vegetarian diet

  • Lower risk of chronic disease: High intakes of meat particularly red meat are associated with high cholesterol leading to heart disease and risk of cancers such as colorectal cancer. On the other hand the fat intake from vegetarian diets can come entirely from good fats such as olive oil, nuts and seeds, which are protective against heart disease. The fibre from fruits, vegetables, legumes and wholegrain cereals also help in lowering cholesterol as well as maintaining blood sugar levels. Keep in mind that excessive intake of alcohol and smoking can increase incidence of disease.
  • Cancer risk reduction: High intakes of meat particularly red meat are associated with incidence of cancers such as colorectal cancer.
  • Weight loss: The weight loss benefits of a vegetarian diet may be attributed to greater consumption of lower calorie foods such as vegetables and legumes in comparison to a meat based diet.

Adequacy of nutrients on the vegetarian diet

  • Protein: Soy, legumes, nuts and seeds are good sources of protein for people on a vegetarian diet. Soy in particular is a complete protein which means that it provides all the essential amino acids required by the body. Protein is essential for growth, tissue repair and synthesis of enzymes and hormones.
  • Iron: Wholegrain and fortified cereals, dark leafy green vegetables, legumes provide substantial amount of iron. Vitamin C helps with the absorption of iron. Coffee and tea should not be had along with iron containing foods as it inhibits the absorption of iron. Iron is an important component of haemoglobin that carries oxygen from lungs throughout the body. Deficiency of iron causes a decreased capacity to work and impaired intellectual performance.
  • Calcium: Low fat dairy products, leafy greens such as kale and collard greens and calcium fortified breakfast cereals can provide adequate calcium to a person on a vegetarian diet. In order to increase absorption of calcium, adequate vitamin D is required which is mainly obtained through exposure to sunlight. A supplement may be required to meet requirements for Vitamin D. Excessive salt and caffeine intake decrease absorption. Phytic acid found in raw vegetables decreases the absorption of calcium. Hence vegetables should be cooked appropriately. Calcium is required for optimising of bone health. Lack of calcium can lead to osteoporosis.
  • Vitamin B12: Eggs and dairy products are good sources. Adequate Vitamin B12  is required for maturation of red blood cells. Inadequate Vitamin B12 can lead to macrocytic anaemia.
  • Zinc: Legumes, wholegrain eggs, cheese and zinc fortified breakfast cereals are sources of zinc. Absorption can be increased by soaking legumes, consuming sprouted brans, grains and seeds and consuming foods that contain organic acid such as citric acid in fruits and vegetables at meal times.
  • Omega-3: Flax-seed oil and walnuts are good sources. Protective against diseases such as heart disease, rheumatoid arthritis and depression.

 Verdict on a vegetarian diet

A balanced vegetarian diet as part of a healthy lifestyle that includes adequate exercise can be protective against a number of diseases such as heart disease, diabetes and cancer. So if the vegetarian diet suits you, you have the green light from me!

This article was written by our Dietitian and Nutritionist Juhi Bhambhaney. If you have questions about diet and nutrition contact your local doctor, who will arrange for you to see a dietitian and nutritionist. We‘ll provide you with a simple and effective routine targeted to your concerns. Contact us today!

The post Vegetarian Diet – Good or Bad? appeared first on ENT Wellbeing Sydney.

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