10 healthy facts for kids

10 healthy facts for kids 

1. Foods made from grains and pulses (also called legumes) are ‘powerhouses’ of nutrients they contain:

lots of energy-giving carbohydrates

fibre to keep you regular

protein for strong, growing bodies

vitamins, minerals

small amounts of healthy, unsaturated fat

health-promoting factors, such as antioxidants in whole grains.

2. Foods made from grains
include:
all types of breads, breakfast cereals,rice, porridge, spaghetti, macaroni ,noodles ,couscous ,popcorn, crispbreads
3. A healthy diet for children should include the following each day:
GRAIN FOODS
4 to 7 years - 3 to 7 serves
8 to11 years - 4 to 9 serves
One serve equals 1 cup cooked porridge, 11/3cups of flaked breakfast cereal or 6-8 crispbreads, 2 slices bread, 1 cup of cooked rice, pasta or noodles.
VEGIES (INCLUDING PULSES)
4 to 7 years - 2 to 4 serves 8 to 11 years - 4 to 9 serves One serve equals 1/2cup cooked vegies or 1/3cup cooked or canned pulses (baked beans, chickpeas etc)

4. Foods made from pulses include:
baked beans
hummus
falafel
bean salad
3-bean mix
pappadams

5. An easy way to calculate fibre needs for children is to add 10 to your child’s age. For example, the fibre needs of a 4-year old would be 4 plus 10 = 14 grams of fibre per day.

6. Carbohydrates from grain foods and pulses provide essential energy for growing, active children, to help them play sport and have fun. Children who eat breakfast perform best at school. Toast and cereal is an excellent way to start the day. Healthy snacks between meals, such as bread, crispbreads, cereal-based snack bars and English muffins with toppings, help children to meet their energy and nutrient needs.

7. Carbohydrate foods are great if you’re watching your weight. Around one in five Australian children are overweight or obese. As part of a balanced diet, foods like bread, breakfast cereals, rice, pasta and pulses are not ‘fattening’- but what you put on them may be!

8. Eating a diet rich in foods made from grains, pulses, fruits and vegetables is known to give some protection from diseases such as heart disease, some cancers, diabetes and obesity. These problems can start in childhood.

9. All grain-based foods are nutritious wholegrain foods are best because many of the nutrients in grains are found in the outer layers. Some wholegrain foods (wholemeal or grain breads and crispbreads, or wholegrain breakfast cereal) should be eaten each day for good health and well-being.

10. With such a huge range of grain foods to choose from, it’s easy to eat a different variety every day, and not get bored.