hi, i’m pascale messier,registered dietitian at ottawa public health. we all know that week nights can be pretty hectic for active families. today i’m going to offer you some tips and some tricks to help you out with healthy eating on the go. healthy eating can be quick and easy too, just rethink your snack. unwrap a banana instead of a chocolate bar. dip your fruit into yogurt instead of cookies into frosting. dunk your veggies into hummus instead of fries in ketchup. a bagel with nut butter or cheese. homemade trail mix with cereal, dried fruit and maybe some nuts.
a small muffin with a glass of milk whole grain crackers and cheese. when your child eats can actually effect how they perform at their activity. it is best for your child to eat a larger meal three to four hours before their activity. that being said, if the activity is after school and there is no time to have dinner, then make sure your child’s lunch is a larger meal. a good balanced meal should include foods from each of the four food groups. include foods from the grains, vegetables and fruit groups. this is where most of your child’s energy will come from. add some milk products or alternatives such as yogurt or cheese or milk as well as some meat and alternatives. this will help your child to get the protein they need to sustain their appetite and to repair their muscles after activity. try to keep your meal low in fat, as fat takes more time to digest. when your child comes home, provide a snack 30 to 60 minutes before the activity.
this would be something like a fruit, a muffin, a bagel or other grain products. the snack could also be in a liquid form such as a smoothie if your child has a hard time tolerating solid foods right before being active. provide a balanced meal and lots of fluids such as water and milk when returning after the activity. for more information on planning healthy meals and snacks including recipes visit parentinginottawa.com.
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