Tags » ‘diet’
November 8th, 2009 by Editor
Cholesterol is essential for the proper functioning of nerves and the manufacture of important hormones in the body. This white waxy substance that has no smell or taste is made either by the liver or is part of the daily dietary intake of food. Cholesterol commonly found in foods such as meat, fish, poultry, eggs, whole milk products and seafood is the common cause in the development of artery clogging plaques on the inner walls resulting in the artery hardening and blockages developing. This hinders the flow of blood entering the heart resulting in a heart attack and stroke.
Cholesterol regulates itself throughout the body in 3 different forms. These include:
*LDL-Low density lipoprotein which is manufactured by the liver and contributes to the fatting deposits around the artery walls resulting in the clogging of the artery.
*Triglycerides- which are unsaturated fat that is not entirely broken down by the liver
*HDL-High density lipoprotein is made in the liver and responses to exercise, certain foods and can often reverse the damage done by LDL.
An important factor to consider in the manufacture of cholesterol in your child’s diet is to identify the 3 different types of fats that affect the blood cholesterol level:
*Saturated fat causes a raise in blood cholesterol levels resulting in weight gain due to the high amount of kilojoules and the increase risk of heart disease. This type of fat commonly found in animal sources (meat, cheese, butter) remains solid in room temperature. Saturated fat is difficult to digest and store in the body.
*Polyunsaturated fat is similar to the effects of saturated fat except the kilojoules consumed are nutritious as they provide essential fatty acids (EFA). This fat is commonly found in vegetable oils, oily fish nuts and seeds. EFA provides the body with protection against heart disease, osteoarthritis, rheumatoid arthritis, psoriasis, and eczema. These fats are essential for the development of the baby in the uterus.
*Trans-fats are the by-product of the hydrogenation process used to manufacture vegetable oils. The hydrogenated process can cause damage to the body cells.
*Monounsaturated fats are beneficial to health of the body as it is a rich in fat-soluble vitamins A, D, E and K. It also contains antioxidants that can prevent cancer, arthritis and heart disease.
How to limit the intake of cholesterol in your child’s diet:
*Encourage your child to eat less fat especially foods that contain saturated fats
*If your child is over weight, limit the intake of food that is high in fats and modify your child’s diet to include healthier food options. Encourage your child to get involved in physical activities to promote weight loss.
*The healthy foods consumed should include fibre rich foods such as fresh fruit and vegetables, whole wheat bread, rice and pasta.
*Limit the intake of fat by trimming the visible fat of meats, the rind of soft cheese and the thick spreading of butter. Reserve the intake of biscuits and cakes for treats rather than daily snacking.
September 24th, 2009 by Editor
Hygiene: Good personal hygiene is essential to stop germs from harming your child. Encourage your child to wash his/her hands regularly as this is the easiest way to prevent the spread of illnesses such as colds and flu’s. Children need to wash their hands before meals, after using the toilet, playing outside or touching animals. This helps the body to defend itself against germs. To prevent the build up of germs and bacteria encourage your child to bath twice a day. Children need to have their nails kept short to prevent the build up of germs under the nails.
Dental care: It is important to brush your child’s teeth twice a day using a fluoride tooth paste. A daily flossing regime is also essential to remove plaque and food residue between the teeth. A balanced diet is important for oral health and should include vitamins, minerals, calcium, phosphorus and fluoride to help protect the teeth from tooth decay. When food particles remain in the mouth, bacteria starts to feed on it creating an acid that eats away at the tooth enamel. Encourage your child to brush his/her teeth especially after consuming sweets. Regular check-ups at the dentist is essential to maintain healthy teeth.
Diet: A diet that contains sufficient amounts of vitamin and minerals to sustain a child is important to boost the immune system and develop a healthy body. Children require more fat in their diet than adults as it provides energy for their rapid growth. The cholesterol contained in foods such as full cream milk is essential for brain development. During snack time including foods such as a peanut butter sandwich with a glass of milk or grated cheese on a muffin helps to meet your child’s daily fat intake. Restrict the intake of fat if your child is overweight. Protein should be included in every meal to provide amino acids essential for your child’s growth. It is also the building block for muscle development. Your child’s diet should comprise of a variety of different foods from the food pyramid. Kid’s need to eat frequently during the day as their meal portion size is small.
Exercise: Exercise is important in keeping the body healthy and fit to sustain a good immune system. Physical activity and a balanced diet will prevent and decrease the risk of heart diseases, cholesterol, diabetes and lower blood pressure whilst increasing a healthy immune system. Sport activities will help to boost your child’s confidence level and develop a positive attitude. An increase in energy levels allows the body to function efficiently.
Sleep: Sleep is as essential for development as a healthy diet and exercise. Insufficient sleep causes;
*Changes in behaviour
*A decrease in attention span
*Increase aggression
*A decrease in tolerance
*mood swings
*An increase in tantrums
September 15th, 2009 by Editor
What is food allergy?
Food allergy can be defined as an oversensitivity of the body in response to a substance [allergen] that is either touched or ingested. Genetics play an important role if the parents have allergies. The type of allergy a parent suffers from may differ in comparison to the child’s allergy. A parent may have an allergic reaction to shellfish whilst the child may suffer with a pollen allergy. A child with an inherited tendency to an allergy will react only after being exposed to it. You can not become allergic to a substance at first contact.
What are the causes of food allergies?
Food allergies are caused by the reaction of the immune system. The body misinterprets a particular substance [allergen] as a foreign invader causing the immune system to react by producing antibodies to attack the substance or allergen. At first the ingested allergen may not cause a reaction but when exposed to the allergen at a later stage, the immune system releases large amounts of antibodies to protect the body. These antibodies can trigger an array of allergic symptoms that can affect the digestive system, respiratory system and the skin.
Symptoms of food allergies
*Diarrhoea
*Constipation
*Vomiting
*Gastric reflux
*Eczema
*A blocked nose and fatigue
*Formation of lesions on the skin
*A phlegmy chest due the over production of mucous
What are the differences between food allergies and food intolerance?
Food intolerance is the reaction of the body to certain foods like milk and preservatives. Food allergies are the reaction of the immune system to foods that are seen as a foreign invader. A large number of eating problems are related to lactose or protein intolerance. In certain cases children can out grow food intolerance and allergies by their teenage years.
Treatment of food allergies
*Note and check the family history of allergies as the child’s risk increases if both parents suffer with an allergy.
*Consult a doctor for a diagnosis and seek medical advice
*Notice and be aware of foods that trigger an allergic reaction
*Do a skin allergy test or a blood test to identify the trigger foods by a medical doctor. Blood tests measures the amount of allergen antibodies to the allergen in the blood
*Don’t eat foods that cause an allergic reaction.
*The child would be placed on a diet once the trigger food is identified.
*Foods that are commonly known for causing a reaction are peanuts, strawberrys, sesame seeds, milk, egg, wheat and sugar. However omitting foods such as milk, eggs, sugar and wheat from a child’s diet can impair their mental and physical development
September 7th, 2009 by Editor
Water is a compound composed of hydrogen and oxygen. It is also the main nutrient in the completion of a healthy balanced diet. Water is essential for your child’s body to work efficiently. The daily recommended dietary allowance [RDA] for a child is approximately 6-8 glasses of water. This allows the body to function at its optimal level.
Why is water important in your childs diet?
*Water is an important structural component of the skin cartilage, organs and tissues making the body dependant on it
*The brain, blood, bones, muscles and kidney’s comprises of water. The functions of these components will deteriorate if they are not nourished with pure water.
*The foods we consume need to be moistened by saliva and digested in gastric juices. Water is the medium for these functions to occur
*Water provides a lubricating effect to help avoid friction between body parts such as bone joints
*Body temperature is regulated through evaporation of water in the skin
*Water maintains the body’s moisture such as tears, mucus and perspiration
*Without water the body will dehydrate
What is dehydration?
The average child loses water daily through perspiration, excretion and breathing daily. Dehydration is a medical ailment that requires prompt attention. Fluids are either given by mouth or intravenously.
Symptoms of dehydration occur when the body loses 5% of its total water volume. These symptoms are:
*Fatigue and lethargy as energy levels are affected
*General discomfort
*An imbalance of electrolytes and sodium in the body
*Disorientation
*Basic focus and short term memory are affected
*Headaches
*Dry skin
*Constipation
*Urinary tract infections
*Coughing
*Sneezing
Preventing dehydration in your toddler
*Ensure that she has at least 6-8 glasses of water daily. This would increase her energy levels and concentration span
*Include fresh fruits and vegetables that are rich in water content such as water melon or cucumber
Why hydrate your child adequately?
*If your toddler is not properly hydrated the body will draw water from the blood stream.
*This results in the heart working harder placing it under severe pressure.
*The kidneys are unable to purify blood efficiently placing strain on the liver and other organs.
* Blood circulation and pressure, digestion and kidney function become affected.
*Continuous loss of water will result in the increase risk of contracting diseases
Although water is the largest nutrient in the body it is the first nutrient to get depleted. This essential nutrient is often not consumed daily resulting in adverse effects mentioned above. Water is the key element to your toddler’s nutritional balanced diet.
September 3rd, 2009 by Editor
The knowledge of realising the healthy foods from the unhealthy foods is often learned from an early age. Children learn from those around them so to encourage good eating habits parents need to follow a balanced and healthy diet. The option of food chosen by children is often high in fats and low in unrefined carbohydrates. Children need to follow a balanced diet as it is the basis for a healthy future.
What is a healthy and balanced diet?
*A diet that includes 5 servings of fresh vegetables and fruits daily. These foods are rich in mineral and vitamins.
*Include a variety of foods from the 5 different food groups. The 5 food groups are: cereals, rice, pasta, breads /fruit/ vegetables /meat, poultry, fish, eggs / dairy and fats, sweets and oils
*Choose wholegrain and foods that are high in fibre like brown rice, wholegrain bread and popcorn
*Oily fish such as salmon and sardines are essential for brain development. They also contain omega 3 fatty acids which is important for brain functioning
*Portion size of food other than vegetables and salads should be kept small
*Diet should include saturated fats rather than saturated fats
*Starchy foods such as rice and potato should be the basis of most meals
*Eat peas, beans, lentils and soya as they contain protein which is essential for muscle development
*Skinless chicken, fish, milk, and lean meat should be consumed daily
*Consume a daily intake of 6-8 glasses of water
*Limit snacking. Allowing your child to consume a small snack before mid- day prevents her sugar level from dropping. This stops the cravings of sweets limiting your child’s intake of junk food
*Minimise the portion size of desserts
*Make sure what is on the child’s plate is part of a balanced diet. Half of the meal plate should consist of vegetables the other 2 halves should have protein and rich foods like carbohydrates
*Balance your child’s calorie intake and physical activity to achieve a healthy body weight
Foods to avoid:
*Food containing excessive amounts of fatty foods but don’t omit fat altogether as it is essential for your child’s brain functioning and development
*Use salt sparingly as a high intake of salt can lead to high blood pressure in adulthood
*Don’t drink cool drinks with meals rather opt for a glass of water
*Sweets and sugars must be consumed in moderation or omitted if possible
Benefits of following a healthy diet:
*Food plays an important role of our daily lives so choose foods to eat well as foods help in the development of our bodies
*Food provides nourishment and energy
*A healthy diet allows for the optimal functioning of the body
*Food helps to stabilise and regulate the levels of glucose, hormone and cholesterol
August 29th, 2009 by Editor
The importance of a nutritional and balanced diet
The knowledge of realising the healthy foods from the unhealthy foods is often learned from an early age. Children learn from those around them so to encourage good eating habits parents need to follow a balanced and healthy diet. The option of food chosen by children is often high in fats and low in unrefined carbohydrates. Children need to follow a balanced diet as it is the basis for a healthy future
What is a healthy and balanced diet?
*A diet that includes 5 servings of fresh vegetables and fruits daily. These foods are rich in mineral and vitamins content.
*Include a variety of foods from the 5 different food groups. The 5 food groups are:cereals, rice, pasta, breads /fruit/ vegetables /meat, poultry, fish, eggs / dairy and fats, sweets and oils
*Choose wholegrain and foods that are high in fibre like brown rice, wholegrain bread and popcorn as they allow for regular bowel movement
*Oily fish such as salmon and sardines are essential for brain development. They also contain omega 3 fatty acids which is important for brain functioning
*Portion sizes of food other than vegetables and salads should be kept small. These foods include meat,fish and chicken
*Diet should include saturated fats rather than saturated fats
*Starchy foods such as rice and potato should be the basis of most meals as they provide energy
*Eat peas, beans, lentils and soya as they contain protein which is essential for muscle development
*Skinless chicken, fish, milk, and lean meat should be consumed daily
*Consume a daily intake of 6-8 glasses of water
*Limit snacking. Allowing your child to consume a small snack before mid- day prevents her sugar level from dropping. This stops the cravings of sweets limiting your child’s intake of junk food
*Minimise the portion size of dessert
*Make sure what is on the child’s plate is part of a balanced diet. Half of the meal plate should consist of vegetables the other 2 halves should have protein and rich foods like carbohydrates
*Balance your child’s calorie intake and physical activity to achieve a healthy body weight
Foods to avoid:
*Food containing excessive amounts of fat should be avoided but don’t omit fat altogether as it is essential for your child’s brain functioning and development
*Use salt sparingly as a high intake of salt can lead to high blood pressure in adulthood
*Don’t drink cool drinks with meals rather opt for a glass of water
*Sweets and sugars must be consumed in moderation or omitted if possible
*Try to avoided processed foods as they may contain preservatives and colourants which are unhealhy
Benefits of following a healthy diet:
*Food plays an important role of our daily lives so choose foods to eat well as foods help in the development of our bodies
*Food provides nourishment and energy
*A healthy diet allows for the optimal functioning of the body
*Food helps to stabilise and regulate the levels of glucose, hormone and cholesterol
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