HELP YOUR CHILDREN GROW AND LEARN

A healthy, nutritious diet helps children grow and learn. It also helps prevent weight-related diseases, such as diabetes and obesity. Children need different amounts of specific nutrients at different ages. They need to eat three meals daily and have healthy snacks in between. The more active your child is, the more calories he or she needs. Here are some ways to encourage your child to follow a nutritious diet:

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SODIUM AND YOUR HEALTH

Sodium is an essential mineral for life. It is regulated in the body by the kidneys. It helps control the body’s fluid balance, affects muscle function and helps send nerve impulses. An Australian study showed the brain responds to sodium in the same way it responds to substances such as cocaine and heroin, which may explain why we tend to overindulge in high-sodium foods.

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HEALTHY EATING TIPS

A balanced healthy diet should contain a variety of nutritious foods and sufficient vitamins and minerals. Such a diet can help you maintain a healthy body weight and reduce your risk of many diet-related problems, such type 2 diabetes, cardiovascular disease and some cancers. It’s recommended men have around 2,500 calories a day and women 2,000 calories a day. Studies indicate eating a typical Western diet filled with packaged meals, takeout foods, processed meats and sugary snacks may lead to stress, high rates of depression....

….FULL ARTICLE

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The best way to provide this energy is through nutritious foods such as whole-grain bread, whole-grain breakfast cereals and fruit or low-fat milk.


The aim is to start your day with a breakfast featuring foods that are low glycemic, nutrient dense and high in dietary fiber. Your meal should also include protein. Some examples of healthy breakfast options include:


•  a bowl of whole-grain cereal with low-fat milk and sliced fresh fruit such as banana;

•  a smoothie made from fresh fruit and yogurt;

•  a whole-wheat muffin with low-fat cheese, baked beans or avocado; and

•  eggs on wholegrain toast with lettuce, tomato and onion.

Breakfast, the first meal of the day, is also the most important meal of the day. It helps provide an initial boost of energy. A systematic review concluded eating breakfast is associated with a reduced risk of becoming overweight or obese and a reduction in the body mass index of children and adolescents.


Let breakfast rule your life. Keep these strategies in mind as you get ready to start your day.


Rule 1:

Eat breakfast daily. Skipping breakfast can have a negative impact on the rest of your day. You won’t have the energy you need to get going and keep going if you forgo breakfast.


Rule 2:

Have a nutrient-dense meal. There is a difference between energy-dense and nutrient-dense meals. Energy-dense meals are mostly carbohydrate based. Nutrient-dense meals have micronutrients (vitamins and minerals), macronutrients (carbohydrates, protein and fats) and water. This will provide a variety of beneficial properties to your meal.


Rule 3:

Remember your vegetables and protein when preparing breakfast.

BREAKFAST RULES

CANDIDA KHAN

Candida Khan is a Staff Writer for Health and Wellness Magazine

more articles by candida khan

It is important to start your day by nourishing your body with foods from the staples (carbohydrates), protein and vegetable (dietary fiber) groups. Aim to include a variety of items from the different food groups.


Rule 4:

Eat within an hour of waking. This allows your body to change from a fasting to a fed state and reduces risks associated with prolonged fasting.


Here are some more benefits of eating breakfast:


•  helps you maintain a healthy weight;

•  provides energy;

•  provides essential nutrients such as dietary fiber, vitamins and minerals; and

•  improves alertness and mood.


Eating breakfast has been found to improve literacy and cognitive functioning, especially in school children. When you skip breakfast, you will feel tired, and that can affect your concentration. Your brain needs energy in the form of glucose.