Healthy Eating



Healthy Eating for Toddlers

1. Food to Eat

• Milk and dairy food
• Food rich in proteins, vitamins and minerals
• Starchy foods.
• Fruit and vegetables.

2. Food to avoid

• Raw eggs and raw or partially cooked food.
• Whole or chopped nuts.
• Shark, swordfish and marlin.

3. If you want more information contact your doctor.

Healthy Eating for Growing Children

1. Food to give

• Vegetables and fruits.
• Starchy food.
• Vitamin D food such as fortified breakfast cereals, margarine and oily fish.
• Food rich in Calcium such as milk, cheese, yoghurt, soya beans and nuts.
• Food rich in iron such as red meat, fish, pulses and fortified breakfast cereals.
• Food with a good source of vitamins, minerals and protein such as two portions of fish a week..
• Vitamin C Food such as oranges, lemon etc.
• Vitamin A food such as carrots, and green vegetables.

2. Food to avoid

• Fish such as shark, swordfish and marlin have high level of mercury which will affect the child’s development of the nervous system.
• Sweet and sticky food will cause dental decay.
• Snacks such as cakes, biscuits, chocolates and sweets which are high in sugar and low in vitamins and minerals.
• Watch out for salt.

3. Drinks

• Give milk and water.
• Give juices at mealtime.

Healthy Eating for Teenager

1. Food to Eat

• Vegetables and fruits.
• Starchy foods.
• Foods rich in protein.
• Milk and dairy food.
• Sources of calcium foods such as milk, soya, tofu, cheese, yoghurt and nuts.
• Sources of vitamin D foods such as breakfast cereals with vitamins, oily fish and margarine.
• Food rich in iron such as red meat and fish.
• Fish is a good source of protein, vitamins, minerals and low in saturated fat.  You should give your teenager atleast two portions of fish a week.
• Food containing folate such as green vegetables, brown rice, fortified, bread and breakfast cereals.
• Sources of Vitamin C food such as citrus food and potatoes and tomatoes.

2. Food to avoid

• Avoid eating fish such as shark, swordfish and marlin because it has a high level of mercury and it will affect the nervous system.

3. If you need more details contact your Doctor.

Healthy Eating for Older People

1.  Food to Eat

* Foods rich in starch and fibre.
* Foods rich in iron.
*  Foods and drinks rich in Vitamin C.
*  Folate food.
*  Foods rich in Calcium.

2.  Healthy Weight

*  Maintain a healthy weight.
*  Eat less regularly, atleast three times a day.
*  Wash your hands, utensils etc before eating.
*  Drink enough water.
*  Avoid taking too much of Vitamin A.
*  Take calcium rich food.
*  Eat Vitamin D rich food.
*  Avoid taking Potassium supplements.

3.  Salt Intake

*  It should be less than 6 gram per day.

4.  If you want more details contact your doctor.

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