Early start to health

Mali Ramara

Mali Ramara

Good nutrition and a balanced diet will help your child grow up healthy.

1. Have regular family meals.

2. Serve a variety of healthy foods and snacks.

3. Be a role model by e ating healthily yourself.

4. Avoid battles over food.

5. Involve kids in making food for meals and parties.

Children like the predictability of family meals and are more likely to eat fruit, vegetables, and grains. Teens may not like the prospect of a family meal yet studies find they still want their parents' advice, so use this as a chance to reconnect.

Keep meal time calm and congenial - no lectures or arguing.

Make it easy for your child to eat healthy snacks by keeping fruit and raw vegetables on hand and ready to eat.

Limit fat intake by choosing cooking methods such as grilling, roasting, and steaming.

Limit fast food and low-nutrient snacks, such as chips and sweets. Make them "once-in-a-while" foods, so your child doesn't feel deprived.

Limit sugary drinks, such as soda and fruit-flavoured drinks. Serve water and milk instead. Dilute fruit juice with water to reduce the sugar content.

l Mali Ramara is a sports nutritionist and personal trainer.