Health Tips


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Nutritional Diet for Children

Eating a variety of foods keeps our meals interesting and flavourful. It’s also the key to a healthy and balanced diet because each food has a unique mix of nutrients—both mac­ronutrients (carbohydrate, protein, and fat) and micronutrients (vitamins and minerals).

  • The more veggies – and the greater the variety – the better.
  • Potatoes and French fries don’t count as vegetables because of their negative impact on blood sugar.
  • Eat plenty of fruits of all colours.
  • Choose whole fruits or sliced fruits (rather than fruit juices; limit fruit juice to one small glass per day).
  • Go for whole-grains and whole-wheat bread or foods made with minimally processed whole grains. The less processed the grains, the better.
  • Choose beans and peas, nuts, seeds, and other plant-based healthy protein options, as well as fish, eggs, and poultry.
  • Limit red meat (beef, pork, lamb) and avoid processed meats (bacon, deli meats, hot dogs, sausages).
  • We should regularly choose foods with healthy unsaturated fats (such as fish, nuts, seeds, and healthy oils from plants), limit foods high in saturated fat (especially red meat), and avoid unhealthy trans fats (from partially hydrogenated oils)
  • Use healthy oils from plants like extra virgin olive, canola, corn, sunflower, coconut and peanut oil in cooking, on salads and vegetables, and at the table.
  • Limit butter to occasional use.
  • Choose unflavoured milk, plain yogurt, small amounts of cheese, and other unsweetened dairy foods.
  • Water should be the drink of choice with every meal and snack, as well as when you are active.
  • Limit juice—which can have as much sugar as soda—to one small glass per day, and avoid sugary drinks like sodas, fruit drinks, and sports drinks, which provide a lot of calories and virtually no other nutrients.
  • Finally, just like choosing the right foods, incorporating physical activity into our day by staying active is part of the recipe for keeping healthy.

If you have questions about nutrition for kids or specific concerns about your child's diet, talk to your child's doctor.

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