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Eating Healthy, Living Long

 

What are trans fats?

Trans fats are made when vegetable oils are partially hydrogenated, or hardened.  Liquid oil turns to hard fats.

 

What foods contain trans fats?

Trans fat can be found in some margarines, snack foods, fast foods, bakery products (cakes and cookies), and crackers. Not all labels say that a product contains Trans fat, so look for the words “partially hydrogenated” in the ingredient list.

 

Why should I be concerned about trans fats? 

Trans fatty acids will increase the LDL (bad cholesterol) levels in the body and decrease the HDL (good cholesterol) in the body. They have been shown to increase the risk of heart disease.

 

DID YOU KNOW?

  • The main source of caffeine for children is cola.
  • The most caffeine a child age 5-6 should have is 45 mg/day which equal one 355 ml can of cola.
  • Children break down caffeine much slower than adults do.
  • The most caffeine children age 7-9 should have is 62.5mg/ day and 85mg /day for children 10-12 years of age. 
  • Caffeine is not a nutrient; children do not need caffeine.

 

So what’s the big deal about caffeine?

  • Caffeine disturbs sleep.
  • Caffeine interferes with the way a child’s body uses calcium. Calcium is used to build healthy bones and teeth.
  • Caffeine is addictive.
  • Caffeine is a drug.

 

Why does my child need milk?

Children and adults need milk. The Milk Products food group provides calcium, vitamin D, protein and some of the B vitamins. 

  • Calcium and vitamin D help build healthy bones and teeth.
  • Protein helps in the development of bone, blood, muscle and skin cells.
  • The B vitamins help in the breakdown of fats and carbohydrates in the body which gives you energy.  The B vitamins are also used for working of nerves and to make healthy blood.

 

How many servings of Milk Products does my child need each day?

Canada’s Food Guide to Healthy Eating recommends that 4-9 year olds have two to three servings of milk daily while 10-16 year olds should have three to four servings of Milk Products daily. A serving is 250 ml (1 cup) milk, 50 grams cheese, or 175 grams (¾ cup) yogurt.

 

What’s the difference between 2% white and 2% chocolate milk?

Sugar.  Sugar is the only difference between the two. Although both contain the same amounts of calcium and vitamin D and other important nutrients, 250 mL chocolate milk contains 3 tsp more sugar than 250 mL white milk.

 

DID YOU KNOW?

·    A growing child finishes every day with more muscle, bone, blood and skin than they began with. This is why healthy eating is so important for them.

 

Healthy snacks are easy and quick to put together.

Healthy Snack Ideas…

  A mixture of Cheerios ®, granola, Shreddies ® & pretzels

  Mini muffins eg. oatmeal -raisin or whole wheat carrot muffins

  Graham crackers with applesauce

                Applesauce, fruit cups, or milk puddings

  Breadsticks or pita chips

  Plain popcorn or pretzels

  Mini rice cakes

  Cheese & crackers*

  Fruit flavored yogurt*

  Cheese strings or cheese sticks*

  Yogurt tubes* - these are yummy frozen!

  Fresh fruit served with yogurt for dipping*

  Celery sticks, apple slices, or crackers with cheese spread*

  Mini fruit & cheese kabobs such as apple, grapes & cheddar*

  Raw baby carrots, cauliflower & broccoli florets with salad dressing*

* These items should be kept cold

 

  • Set a good example! Children learn by example so be a good role model. Build healthy snacks into all events and occasions.
  • Prepare snacks in advance. If healthy snacks are readily available the children will be more likely to choose them when hunger strikes!
  • Encourage healthy snacks. Avoid naming foods as “good” or “bad”. Try the terms “Anytime Foods” and “Sometimes Foods”. “Anytime Foods” are those found in Canada’s Food Guide to Healthy Eating. “Sometimes Foods” include
  • such things as bars, pop and candy. These should be eaten occasionally, not everyday.
  • To save money, buy large size containers of juice and canned fruit and serve to children in portable, reusable containers.
  • Buy the bulk food sizes of crackers, pretzels, popcorn and cereals. These items can be mixed and matched to provide a new treat everyday.
  • Serve healthy beverages such as water, 100% fruit juice and milk at snack time.
  • Encourage children to drink water between meals to quench their thirst.
  • When serving fruits and vegetables, offer them in bite size portions. Add a spoonful of orange juice to prevent browning on apples, bananas and pears.
  • Offer low-fat dips along with fruits and vegetables eg. fruit-flavored yogurt as a dip for fruit or low-fat salad dressing with raw veggies.

 

Developed by Health & Community Services – St. John’s Region, 2002

Revised 2006