HEALTH
The Dirty Guide
By Farhan Shah &
Sharina Nogot
to Clean Eating for Kids
Nutrition and diet play
important roles in your
child’s physical and
mental development.
However, there is so much
conflicting information
surrounding this topic. We
dispel the myths and dish
out some good advice with
the help of MyKenzen’s
Senior Nutritionist
Sharina Nogot.
HOW TO READ
THAT LABEL
The best way to know
what you’re feeding your
children is through the
mandatory Nutrition
Information Panel on the
back of all food items.
The numbers and names
might be quite confusing
to you, so we’ve simplified
what it all means in this
handy graphic.
THE MOST COMMON
NUTRITIONAL MISTAKES
BY PARENTS
1
Children must be persuaded to
try new foods
Children start to assert their independence when they
get older, which might cause problems at the dinner
table, especially when parents attempt to control every
aspect of their diet. When children are forced to try new
foods, they are less likely to try those foods than if you
let them to decide for themselves.
Try to introduce new food options at the table one at a
time in smaller amounts but more frequently than usual.
2
Restrict children from eating high-sugar,
high-fat and sugar sweetened beverages
If children are not allowed to eat their favourite food,
the more they are likely to want them. Instead, limit
the amount instead of overly restricting. A power
struggle can set a resistance pattern and permanently
close the child’s mind.
3
Snacking will lose your appetite during
your meal times
Instead of telling your children not to snack, teach
them how to snack healthily. Provide nutritious snacks
such as cereals with fruit & yogurt, bananas & peanut
butter, tuna on crackers, or nachos with salsa. Snack
times can be a good opportunity to introduce other
food groups such as fruits, vegetables or dairy instead
of having all of them at once on one plate which may
not be finished.
4
Eating out frequently at fast food chains
More often than not, a trip to a fast food restaurant
is an easy way to treat the children. However, the
family’s decision of which restaurant to go can have
an impact on the child’s food choices in later years.
It is imperative that parents know how to balance the
food choices by guiding their children and frequently
exposing them to healthier options.
20
Family & Life • Sep 2014
START HERE
Nutrition Facts
Serving Size 1/2 cup (114g)
Serving Per Container 4
CHECK
Amount Per Serving
Calories 90
LIMIT THESES
NUTRIENTS
GET ENOUGH OF
THESE NUTRIENTS
The Health Promotion Board
Singapore has also made
things simpler when you’re
at the supermarket. Just look
out for the Healthier Choice
Symbol (HCS) imprinted on
selected products if you’re still
not sure about what all those
numbers mean!
Calories from Fat 30
Total fat 3g
Saturated fat 0g
Cholesterol 0mg
Sodium 300 g
Total Carbohydrates 13g
Dietary Fiber 3g
Sugars 3g
Protein 3g
Vitamin A 270%
Calcium 2%
•
•
% Daily Value*
5%
0%
0%
13 %
4%
12%
5% OR LESS IS LOW
20% OR MORE IS HIGH
Vitamin C 10%
Iron 4%
*Percent Daily Values are based on a 2,000 calorie
diet. Your daily values may be higher or lower
depending on your calorie needs
QUICK GUIDE TO %
DAILY VALUE
Calories 2,000
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FOOTNOTES
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NUTRITION MYTHS
C M O
O M N
CHILDREN’S
Sugary food causes hyper behaviour!
Parents mistakenly blame food such as
candies, chocolates, cookies or sweetened
beverages for causing hyperactivity in their
children. However, studies have consistently
found no evidence that sugar causes
hyperactivity. All children are naturally
active at this stage and many of them
become overly active on certain occasions.
Therefore, restricting the amount of sugar
in their diet to treat this behavioural
problem is groundless.
Children burn energy faster,
so they can eat as much as
they want!
Many parents mistakenly
believe that it is fine for
children to be big-sized
since they are still
growing and have faster
metabolisms. These
parents trust that the
kids will eventually
lose those baby fats.
However, overweight
children have
the potential of
becoming obese
adults as
food choices,
eating habits and physical activity patterns
developed at an earlier stage can have a big
influence on how they will lead their adult
lifestyle.
Brain food supplements will help
improve my child’s academic
performance!
So often, it is easy to rely on products that
claim to improve your child’s cognitive
efficacy and memory functions hoping to
boost his or her performance at school.
However, you can find these same
benefits from foods that are rich in
Omega-3, specifically DHA fatty
acid, which is important for brain
development and functions.
Also, these are essential
fatty acids that cannot be
made by the body but rather
must be obtained from
the diet. Fatty fishes such
as salmon, canned
tuna or sardines,
mackerel, or other
sea foods such as
oysters, pra wns
and scallops
are excellent
sources of
Omega-3.