FIT5.com
Introducing PillaRX
0
FIT5.com
Introducing PillaRX
0
FIT5 Solutions

How to establish a healthy diet



How is a healthy diet created?
Lead by example Kids try to imitate everything their parents do. That is why leading by example is so important. If the parents are free of bad dietary habits and stay away from unhealthy foods, it will be much easier for the child to learn and understand the value of a healthy diet. Water consumption Drinking enough water is essential for healthy development.
Mire figyelj 1-4 éves korig?
Mire figyelj 4-6 éves korig?
Mire figyelj 6-10 éves korig?
Mire figyelj 10-14 éves korig?
When to eat? Number of meals and their timing
You should eat 5 times a day and roughly every 3 hours. This way the stomach will not get overworked and the nutrients can be absorbed more efficiently. The child will not be tired after meals and will not get hungry between meals either.   1. Breakfast 06:00 to 08:00 2. Snack 10:00 to 11:00 3. Lunch 12:30 to 14:00 4. Snack 16:00 to 17:00 5. Dinner 19:00 to 20:00 Make sure that your kid does not miss meals during the day. 1 or 2 hours of difference from the schedule is not the end of the world, but missed meals should be made up later on. It is...
Why is chewing so important?
Food should be chewed until it becomes pulpy and the taste completely spreads throughout the mouth. Chewing normalises the amount of food consumed by a person. Eating quickly fools the body because more food gets into the stomach during a shorter amount of time. Inadequately chewed food will actually increase the time needed for digestion. On average, people chew their food 8 times and they stuff the next bite into their mouth even before swallowing. This is unacceptable! Food needs to be chewed thoroughly and a minimum of 20 times so it can mix well with the saliva. Ample amounts of saliva will help the stomach so it does not have to...
How to eat? Methods of eating
Apart from putting together a meal, the method of eating is also very important. Watch the details but do not overcomplicate things! Make sure you have nice and clean utensils, properly functioning kitchen appliances and a nicely set table. You should always provide a relaxed atmosphere for each meal. Direct your child's mind and senses towards eating. During a meal, do not allow children to play, watch TV, or talk on the telephone. Also, watch the mental and physical state of your child during meals. Do not let them eat while tired because in that case the stomach is tired as well. The best solution is to let them rest 10 to...
Is drinking permitted during a meal? Consumption of fluids during a meal
During or right after a meal, do not let your child drink large amounts of fluids because fluids will dilute the digestive enzymes! Digestion is a precise procedure. Digestive enzymes are secreted according to the amount of food consumed. Do not disturb this system with the addition of extra fluids! It is like a washing machine. You have to adjust the amount of water and detergent depending on the amount of clothes you want to wash. If you have more water, you need to add more detergent to get the right concentration. If you drink fluids after a meal, you will dilute the digestive juices in the stomach and the glands will have to...
Why is meal planning important? Planning shopping
The first step to healthy eating is a carefully pre-planned diet. It is recommended that you plan your grocery list before going to the store. Planning will help you to avoid bringing home junk food. Everything needed for a healthy diet will be nearby and in the right quantity and quality. If you are going to purchase an unfamiliar food item, please read the label on the package and compare it with food you already use. If any of the parameters on the label are not advantageous to your diet, look for another brand or simply stick to the old one.
Is there a nutritional chart for children?
Yes, there is. This nutritional chart demonstrates the amount of each nutrient needed to support healthy development. As we progress toward the bottom of the chart, the amounts increase. The chart also contains the number of servings. Ratio Nutrient Role Examples Servings 1% Sweets Only provides enjoyment Candy, chocolate, chips Weekly 1-2! 4% Fats, oils Cardio protective Olive oil, butter Daily 1 15% Dairy products Builds bones Milk, yoghurt, cheeses Daily 2-3 15% Vegetables Improves digestion Carrots, tomato, paprika,...
The rate of digestion
Nutrients break down at different rates and at different times in the body. The digestion of different nutrients takes place in different sections of the digestive tract. If a nutrient that can be digested quickly is eaten after a nutrient that is harder to digest, it will have to wait its turn to be processed by the stomach. It is similar to a situation when you are in a hurry but there is a slower car in front of you and you must wait your turn. It is important to consider the time it takes for certain food items to be digested when planning a meal. Longer digestion requires more energy. Since digestion is the number one task for...
What are the correct serving sizes?
Portion sizes should closely match the amount needed by the body. Imagine the body as a steam engine furnace. If you oversupply it with coal, it will create smoke and work harder, producing a great deal of by-products. An adequate amount of fuel will create optimal efficiency. No one would be overly skinny or fat if everyone just ate the amount of food required naturally by the body and chewed it properly! That's all. We do not live to eat, we eat to live! We must overcome the excessive need for flavours so that natural hunger and thirst system will resume correct functioning once again. Constantly counting calories and...