Nutrition
As a parent, it is important for you to teach your children to adopt healthful eating habits to keep their body running efficiently not only for today but also for the future. That’s why it is essential to understand food sources and the beneficial role these nutrients play in the body.
Carbohydrates:
Carbohydrates are the body’s main fuel. They come from sugars and starches. A banana is a starchy food, as are other fruits, whole grains, and vegetables. They all contain complex carbohydrates, a slow-release form of carbohydrate compared to a simple carbohydrate like honey. All carbohydrates are turned into blood sugar, or glucose. Stored carbohydrate in the muscles is called glycogen, and is necessary for prolonged activity. Stored “carbs” release energy three times faster than fat.
Protein:
Protein builds muscles, organs, bones and skin. Excellent quality protein comes from chicken, meat, fish, legumes, milk and eggs.
Fat:
Fat makes up all body cells, cushions the organs, and helps maintain body temperature. It’s a concentrated source of energy. The more active your children, the more fat they can eat. Good sources are nuts and seeds, butter and avocados.
Well-balanced Diet:
A well-balanced diet supplies vitamins and minerals. Growing children need foods rich in vitamins and minerals for energy as well as health.
Canada's Food Guide has the following recommendations for the number of servings per day for each food group:
Children |
Teens |
|||||
2-3 |
4 - 8 |
9 -13 |
14- 18 yrs |
|||
Girls and Boys |
Female |
Male |
||||
| Vegetables and Fruit | 4 |
5 |
6 |
7 |
8 |
|
| Grain Products | 3 |
4 |
6 |
6 |
7 |
|
| Milk and Alternatives | 2 |
2 |
3 - 4 |
3 - 4 |
3 - 4 |
|
| Meat and Alternatives | 1 |
1 |
1 - 2 |
2 |
3 |
|
| Source: Health Canada, Canada's Food Guide (http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/basics-base/quantit_e.html) | ||||||
Foods and beverages outside of the food groups are “Other Foods” to be enjoyed in moderation. Provided other nutrient requirements are met, extra calories from foods that don’t fall into the major food groups won’t hurt an active child.
As a leader in providing nutritional products for more than a quarter century, Stella Pharmaceutical Canada Inc. has a simple philosophy on feeding youngsters. Teach them to:
- Eat healthy – when they’re hungry.
- Eat more of what is good for them.
- Get lots of physical activity.