Growing kids need plenty of nutrients and energy, so a healthy balanced diet should contain a variety of different food types, including meat or fish, fruit and vegetables, starchy foods and dairy produce. In this way, meals will provide a good mix of protein, carbohydrates, healthy fats, vitamins and minerals.
So here are the Vit Heroes Top 10 healthy hints, for helping kids (and grown-ups) to eat well and stay healthy.
1. Eat plenty of fruit and veg – at least five portions a day, fresh, tinned, dried, juice or raw.
2. Eat more oily fish – eat at least two portions each week, fresh, frozen or canned.
3. Enjoy a moderate amount of protein – through lean meat, chicken, eggs, dairy, nuts and beans.
4. Base meals around starchy foods – such as bread, cereals, rice, pasta and potatoes.
5. Cut down on saturated fat – found in meat pies, sausages, hard cheese, cream, pastry and biscuits.
6. Reduce daily sugar intake – from sweets, cakes and biscuits, or sugary soft and fizzy drinks.
7. Try to eat less salt – especially added salt in ready meals, soup, sauces and breakfast cereals.
8. Snack healthily between meals – with fresh or dried fruit, yoghurt, fromage frais, crunchy muesli or malt loaf.
9. Provide a healthy packed lunch – or put your faith in today’s healthier, freshly cooked school meals.
10. Don’t miss out on breakfast – it provides energy, vitamins and minerals for the rest of the day.