Balancing your family's diet and fitting in treats BBalancing your family's diet and fitting in treats Balancing your family's diet and fitting in treats EnglishNutritionChild (0-12 years);Teen (13-18 years)NADigestive systemHealthy living and preventionCaregivers Adult (19+) Educators Hospital healthcare providers Community healthcare providers Remote populations First nationsNA2020-06-05T04:00:00Z7.8000000000000067.0000000000000692.000000000000Flat ContentHealth A-Z<p>Learn how to help your family eat a balanced diet and how to incorporate treats in a healthy way.</p><h2>What is a balanced diet?</h2><p>A balanced diet is one that provides all the nutrients that your body needs to function properly. To practice eating a healthy balanced diet, focus on including <a href="https://www.aboutkidshealth.ca/Article?contentid=1437&language=English">vegetables and fruit</a>, <a href="https://www.aboutkidshealth.ca/Article?contentid=1438&language=English">whole grains</a>, and lean protein foods, and limit your intake of highly processed foods. Processed foods can contain excess sodium (salt), sugar and saturated fat that may displace other more nutritious foods, and they should be eaten less often. However, there is room in a healthy diet for foods that provide extra enjoyment (i.e., treats) even if they have little to no nutritional value.</p><p>In general, it is often helpful to think of eating a balanced diet over the course of a week instead of trying to aim for perfection every day.</p><h2>Key points</h2><ul><li>A balanced diet includes all foods, with a focus on nutritious options.</li><li>Moderation is important.</li><li>Limit the amount of processed, high sugar, high sodium (salt) foods in your house.</li><li>Try to avoid banning treats or making children feel guilty about eating treats.</li><li>Limit sugary drinks. Encourage water.</li><li>Make healthy treats fun.</li></ul>
L'intégration des friandises et des boissons dans l’alimentation quotidienne de votre familleLL'intégration des friandises et des boissons dans l’alimentation quotidienne de votre familleFitting treats and drinks into your family's dietFrenchNutritionChild (0-12 years);Teen (13-18 years)NADigestive systemHealthy living and preventionCaregivers Adult (19+) Educators Hospital healthcare providers Community healthcare providers Remote populations First nationsNA2013-09-27T04:00:00Z000Flat ContentHealth A-Z<p>Découvrez comment faire une juste place aux gâteries et aux boissons dans l’alimentation quotidienne de votre famille.</p><p>Le Guide alimentaire canadien met l’accent sur les quatre groupes alimentaires essentiels à un régime alimentaire sain et équilibré. Il ne tient pas compte des « gâteries », aliments gras ou sucrés.</p> <p>Une solution saine est d’établir une alimentation équilibrée dans laquelle « tous les aliments ont leur place ». Cela signifie de choisir régulièrement des aliments de chacun des quatre groupes alimentaires et de permettre quelques gâteries par semaine à vos enfants.</p><h2>À retenir</h2> <ul><li>Un régime équilibré comprend des aliments nutritifs provenant des quatre groupes alimentaires du Guide alimentaire canadien ainsi que des gâteries à l’occasion.</li> <li>Limitez les gâteries et les collations riches en calories comme les gâteaux, les biscuits, le chocolat, les frites, les nachos et les croustilles.</li> <li>Offrez à votre enfant un yogourt faible en matières grasses, de l’houmous faible en matières grasses et des fruits frais ou secs. Les enfants de plus de cinq ans peuvent aussi consommer du maïs soufflé, des noix, des craquelins ou des légumes crus.</li> <li>Afin de conserver un équilibre entre les liquides et les nutriments, encouragez votre enfant à boire de l’eau de manière régulière et à couper ou limiter sa consommation de boissons sucrées comme les boissons gazeuses, les boissons pour sportifs et les boissons énergisantes de même que le thé ou le café sucré.</li></ul>

 

 

 

 

Balancing your family's diet and fitting in treats 1441.00000000000Balancing your family's diet and fitting in treats Balancing your family's diet and fitting in treats BEnglishNutritionChild (0-12 years);Teen (13-18 years)NADigestive systemHealthy living and preventionCaregivers Adult (19+) Educators Hospital healthcare providers Community healthcare providers Remote populations First nationsNA2020-06-05T04:00:00Z7.8000000000000067.0000000000000692.000000000000Flat ContentHealth A-Z<p>Learn how to help your family eat a balanced diet and how to incorporate treats in a healthy way.</p><h2>What is a balanced diet?</h2><p>A balanced diet is one that provides all the nutrients that your body needs to function properly. To practice eating a healthy balanced diet, focus on including <a href="https://www.aboutkidshealth.ca/Article?contentid=1437&language=English">vegetables and fruit</a>, <a href="https://www.aboutkidshealth.ca/Article?contentid=1438&language=English">whole grains</a>, and lean protein foods, and limit your intake of highly processed foods. Processed foods can contain excess sodium (salt), sugar and saturated fat that may displace other more nutritious foods, and they should be eaten less often. However, there is room in a healthy diet for foods that provide extra enjoyment (i.e., treats) even if they have little to no nutritional value.</p><p>In general, it is often helpful to think of eating a balanced diet over the course of a week instead of trying to aim for perfection every day.</p><h2>Key points</h2><ul><li>A balanced diet includes all foods, with a focus on nutritious options.</li><li>Moderation is important.</li><li>Limit the amount of processed, high sugar, high sodium (salt) foods in your house.</li><li>Try to avoid banning treats or making children feel guilty about eating treats.</li><li>Limit sugary drinks. Encourage water.</li><li>Make healthy treats fun.</li></ul><h2>Treats</h2><p>Treats are foods that bring us joy. These often include foods that have intense flavors, like sweet or tart or salty. Some of these foods may be nutritious and some may provide very little nutritional value. A healthy perspective on a balanced diet allows for “all foods to fit”, so try not to make children feel guilty for wanting the occasional ‘less nutritious’ treat. Offer healthier treats more often.</p><p>Nutritious and tasty treats to try:</p><ul><li>Fresh or dried fruit (encourage your child to brush their teeth after eating dried fruit to prevent <a href="https://www.aboutkidshealth.ca/Article?contentid=1994&language=English">tooth decay</a>)</li><li>Banana or apple slices with nut butter</li><li>Yogurt or frozen yogurt (top with fresh, frozen or dried fruit)</li><li>Tortilla chips with salsa or guacamole</li><li>Vegetables with hummus</li><li>Whole grain crackers with cheese</li><li>Trail mix with raisins, nuts and/or seeds*</li><li>Popcorn*</li><li>Whole grain toast with jam and/or nut butter</li><li>Homemade (lower sugar) baked goods, like cookies, muffins or granola bars</li><li>Frozen fruit popsicles</li></ul><p> <em>*These are only suitable for children aged four and older. They can be a serious choking hazard for younger children.</em></p><h3>TRUE or FALSE? To maintain a healthy body weight, my child should avoid treats.</h3><div class="asset-video"> <iframe src="https://www.youtube.com/embed/LEtxzKs74Qc" frameborder="0"></iframe> <br></div><p>For more videos from SickKids experts in collaboration with Youngster, visit <a href="https://www.youtube.com/channel/UCoKMd2cYwegtZX19uHdNLQA">Youngster on YouTube</a>.</p><h2>Drinks</h2><p>Fluids are essential to keeping your body working at its best, but it is important to be mindful of your choice of fluids. Some drinks can contribute a lot of additional calories from added sugar without adding much nutritional value.</p><p>Try to <strong>limit</strong> the following drinks in your family's diet:</p><ul><li>Fruit-flavoured sugared drinks</li><li>Soft drinks (pop or soda)</li><li>Sports and energy drinks</li><li>Sweetened hot or cold drinks</li></ul><p>To keep hydrated, <a href="https://food-guide.canada.ca/en/healthy-eating-recommendations/make-water-your-drink-of-choice/">water should be your beverage of choice</a>, and you should drink it regularly. It is the best way to quench thirst. Young children and older adults are especially at risk of dehydration if they do not drink enough, so remind them to drink regularly, especially in hot weather.</p><h2>Helpful ideas for snacking and drinking</h2><ul><li>Always keep healthy snacks stocked where children can see them in your kitchen.</li><li>Drink water frequently throughout the day with, and between, your meals. Keep water cold by storing it in the fridge. Use a portable water container for school and at work.</li><li>Add lemon, lime, cucumber or orange wedges to tap water or sparkling water for additional variety and flavour. This is enjoyed by children and adults!</li><li>Be a good role model for healthy eating. If you make healthy choices, your child will be encouraged to make healthy choices too.</li><li>Snack only when hungry, and keep portions in mind. Use single serving bowls instead of large ones for treats.</li><li>Replace processed foods with healthier homemade options made from the ingredients that you choose. Make a double or triple batch and freeze them.</li><li>Try not to offer sugary treats to kids as a reward for good behaviour. Instead use non-food items, such as hugs, stickers or even movie nights.</li><li>Make healthy treats fun!</li></ul>Balancing your family's diet and fitting in treats False