5 healthy eating tips
1. Keep up fruit and vegetable intake
Purchasing, storing and cooking fresh vegetables can be challenging in a lockdown, particularly when parents are advised to limit trips outside of the home. But wherever potential, it ’ sulfur important to ensure children are hush getting enough of fruit and vegetables in their diet.
Whenever it is potential to get defy of newly produce, do so. vitamin a well as being eaten fresh, fruits and vegetables can be frozen where potential and will retain most of their nutrients and season. Using bracing vegetables to cook large batches of soups, stews or other dishes will make them last longer and provide meal options for a few days. These can besides be frozen where possible and then cursorily reheated.
2. Swap in healthy dried or canned alternatives when fresh produce is not available
clean produce is about always the best choice, but when it is not available there are enough of healthy alternatives that are slowly to store and prepare.
Canned beans and chickpeas, which provide an abundance of nutrients, can be stored for months or even years, and can be included in meals in many ways. Canned oily fish such as sardines, mackerel and salmon are rich people in protein, omega 3 fatty acids and a range of vitamins and minerals. These can be used cold in sandwiches, salads or pasta dishes, or cooked as separate of a ardent meal.
Canned vegetables, such as tomatoes, do tend to contain lower quantities of vitamins than fresh produce, but they are a great disengagement option when fresh grow or freeze vegetables are hard to come by.
Dried goods like dry beans, pulses and grains such as lentils, split peas, rice, couscous or quinoa are besides alimentary, durable options that are tasty, low-cost and filling. Rolled oats cooked with milk or water can serve as an excellent breakfast option, and can be spiced up with yogurt, chopped fruits or raisins.
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3. Build up a stock of healthy snacks
Children much need to eat a bite or two during the day to keep them going. Rather than giving kids sweets or piquant snacks, choose for healthier options like nuts, tall mallow, yogurt ( preferably unsweetened ), chopped or dried fruits, boiled eggs, or other locally available healthy options. These foods are alimentary, more fill, and help build healthy eating habits that last a life.
4. Limit highly processed foods
While using clean produce may not always be possible, try to limit the sum of highly processed foods in your shopping basket. ready-to-eat meals, packaged snacks and desserts are much high in saturated fat, sugars and salt. If you do purchase processed foods, look at the label and try to choose healthier options containing less of these substances. Try to besides avoid sugary drinks and alternatively drink lots of water. Adding fruits or vegetables like lemon, lime, cucumber slices or berries to water is a great way to add an extra wrench of flavor .
5. Make cooking and eating a fun and meaningful part of your family routine
fudge and eating together is a great way to create healthy routines, strengthen class bonds and have fun. Wherever you can, involve your children in food planning – modest children can help with washing or sorting food items while older children can take on more complex tasks and aid to set the table.
Try equally much as possible to stick to fixed mealtimes as a kin. such structures and routine can help reduce anxiety for children in these nerve-racking situations.
Advice for breastfeeding children
Breastmilk remains a great food for children between 6-24 months and beyond. Women with COVID-19 can continue to breastfeed if they wish to do thus. They should, however, practice respiratory hygiene during feed, wearing a mask where available ; wash their hands before and after touching the baby ; and routinely clean and disinfect surfaces they have touched. If excessively ailing to breastfeed due to the virus or other complications, mothers should be supported to safely provide newborns with breastmilk in any way possible .