Eufic Guide Enfant UK 14/12/04 15:45 Page 1 Healthy Eatin 10 g Play with us! Tips for Kids

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1 Eting Kids Helthy Ply with us! Tips for 10

2 Do you rememer when you lerned to ride ike? The most importnt prt ws getting the lnce right. Once you could lnce esily, the pedls could turn smoothly, to drive the wheels nd get the ike moving. The sme thing is true when it comes to choosing our food. Once we hve lerned to crefully lnce the mounts nd types of foods eten, ll the orgns in the ody will function smoothly nd the ody will work efficiently. Following these ten tips will help you sty fit nd helthy. It s s esy s riding ike, once you ve got the lnce right! Check your score: do you choose helthy diet? Choose the nswer tht most closely mtches your diet

3 1 -Every dy you hve: 1 piece of fruit only fruit juice Shring mel with fmily nd friends t home or t school is gret wy to enjoy food. It s fun to see other people s choice of food wht sndwich fillings do others hve? Hve you tried hving different filling every dy? Check out your lunch ox or dinner plte. How mny different kinds of fruit nd vegetles cn you spot? 1 c more thn 2 pieces of fruit Food is Fun Enjoy your food

4 2 - At rekfst time you hve: tost with penut utter or utter nd honey nothing t ll Our odies lwys need energy, nd fter night s sleep, energy levels re low. Crs, uses nd trins cnnot run without fuel. So, whether you re off to school, or out nd out t the weekend, strt the dy with rekfst. Plenty of crohydrtes is just the ticket: try cerel with semi-skimmed milk, fruit or yoghurt, tost or red, perhps with len mets. 2 c cerel with nn nd milk Morning hs roken wht do you et? BreKfst is very importnt mel of the dy

5 3 - You et fst-food: (urgers chips, fried chicken, pizz) You need over 40 different kinds of vitmins nd minerls every dy for good helth. Since there is no single food tht contins them ll, it is importnt to lnce your dily choices. In fct there re no good or d foods, so you do not need to miss out on the foods you enjoy. The est wy to mke sure you get the right lnce is to et wide vriety of foods ech dy. 3 out once week every dy Et lots of different foods every dy, vriety is the recipe for helth

6 4 - Every dy you et: z slices of red no red Most people don t et enough crohydrte foods, such s cerels, rice, pst, pottoes nd red. At lest hlf the clories in your diet should come from these foods, so it is good ide to include t lest one of these t every mel. Try whole-grin red, pst nd other cerels to give you extr fire. Hve you tried king your own red? It s good fun nd smells wonderful! 4 c lots if you re hungry Which group would you tip for the top? Bse your food on crohydrtes

7 5 - Every dy you et: 2 3 servings of vegetles (rw or cooked) only chips Fruits nd vegetles re one of the most importnt foods for giving us enough vitmins, minerls nd fire. We should ll try to et 5 servings dy. For exmple, glss of fruit juice t rekfst, perhps n pple nd nn s sncks nd two vegetles t mel times then you hve lredy reched your totl. How mny different kinds cn you spot in the supermrket? Why not try some new ones? 5 c no vegetles Gimmee Et fruits nd vegetles five! ech mel nd for tsty sncks!

8 6 - If you hve sndwich for lunch or fter school, the filling is usully: thick utter nd jm tun or len met nd sld c cheese nd pickle Eting too mny of those tsty, ftty foods (such s utter, spreds, fried mets nd susges, pies nd pstries) might not lwys e so good for your ody. So rememer, ig helping of pottoes, ut go esy on the utter. Although we need some fts to get ll the nutrients we need, it is etter for our helth if we don t et too much of these foods nd get knocked off lnce. So, if you hve high-ft lunch, choose low-ft dinner. 6 Ft fcts. Too much sturted ft is not good for your helth

9 7 - After school, your fvourite snck is: fruit red or tost c chocolte iscuits 7 Even if you et regulr mels during the dy, there will still e times in etween tht you feel hungry, especilly if you hve een very physiclly ctive. Sncks cn fill the gp, ut should not e eten in plce of mels, only s n extr. There re lots of different sncks ville. Your choice my e crisps, nuts nd other pcket sncks, chocolte rs, ckes nd iscuits. On other occssions, you my prefer sndwich, some fresh or dried fruits, or perhps sticks of vegetles like crrots nd celery. Whichever snck you enjoy, rememer it is lwys good to include vriety of different types to keep things in lnce. Snck ttck! Et regulrly nd choose vriety of sncks

10 8 - Every dy you drink: 2 3 glsses of milk very little liquid c lrge quntity & vriety of drinks 8 Did you know tht more thn hlf of your weight is just wter? So s well s giving your ody ll the food it needs ech dy to keep helthy, you need t lest 5 glsses of liquids dy. It is prticulry importnt if the wether is very hot or if you hve done lots of exercise, to hve plenty to drink to prevent dehydrtion. Usully ut not lwys your ody will tell you this, y mking you feel thirsty. Plin tp wter is OK of course, ut ottled wter, fruit juices, te, soft drinks, milk nd so on, cn ll e gret too. Quench your thirst. Drink plenty of liquids

11 9 - How often do you use sugr in drinks & cerels: once dy never c frequently throughout the dy Brush your teeth twice dy. Eting foods high in sugr or strches too often during the dy cn ply prt in tooth decy. So don t nile foods ns sip drinks ll dy long! However, the est wy to keep nice smile is to rush your teeth twice dy with fluoride toothepste. Also, fter rushing your teeth t edtime, don t et ny food, or drink nything ut wter! 9 Cre for those teeth! Brush your teeth twice dy

12 10 - You et crisps, chocolte & sncks: never occsionlly 10 Just like ike my ecome rusty if it is not used for some time, our muscles nd ones need to e kept moving too. Activity is needed to keep your hert helthy nd your ones strong. It cn lso e good fun. Try to include some form of ctivity every dy: it my e just wlking to school nd running up the stirs. However, gmes like skipping nd footll t rek times re good fot giving the ody workout. Swimming is prticulrly good sport for keeping you helthy. c every dy Do you need to get moving? Be ctive every dy

13 Check your score 1 : 2 points : 1 point c : 3 points 2 : 2 points : 0 points c : 3 points 3 : 3 points : 0 points 4 : 2 points : 0 points c : 3 points 5 : 3 points : 0 points c : 0 points Not quite enough Hve some whole fruit too An excellent choice Choose thick red nd thin spred We ll need rekfst to strt the dy A good lnce A helthy diversified diet cn still include these Don t forget vriety is the key Eting red dily is good ide Bred is gret energy food The est ide! Well done, you ll get lots of fire & vitmins They don t count s vegetles they re crohydrtes Your diet needs vegetles to e well lnced

14 6 : 2 points : 3 points c : 2 points 7 : 3 points : 2 points c : 2 points 8 : 3 points : 0 points c : 3 points 9 : 3 points : 2 points c : 1 point 10 : 1 point : 3 points c : 2 points Go esy on the utter An excellent choice Try low-ft cheese sometimes An excellent choice Also good choice Hve some fruit too You will keep your ones good & strong You need t lest 5 glsses of liquid dy A good ide A good lnce Sugr cn e prt of good diet Alwys clen your teeth t lest twice dy You do not need to void these foods completely A helthy diet cn still include trets Mke sure you keep ctive to urn off clories Your score: You re mking good choices to give you helthy diet for thr future. Well done A good effort, ut could do etter. less thn 13 You need to mke few chnges to improve your score.

15 EUFIC, rue Guimrd 19, B Brussels, Belgium. E-mil: EUROPEAN FEDERATION OF THE ASSOCIATIONS OF DIETITIANS EUROPEAN FOOD INFORMATION COUNCIL

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