Make sure to only have a 400 to 600 calorie meal as more in one sitting will result in weight gain. This includes a balance of Protein, Carbohydrates, Fat and Vegetables.
Click on the link below to download a suggested meal plan:
Always make time for breakfast. A healthy sustaining breakfast not only improves concentration, but it also makes children less likely to want to snack on unhealthy foods.
Children who skip breakfast generally have below average nutrition. Their diets contain less:
Tips for easy breakfasts:
Here are some easy-to-prepare, healthy breakfast ideas:
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Here is a list of nutrients essential for pregnancy and breastfeeding:
Essential fatty acids (EFAs): Oily fish, flaxseed (linseed) and flaxseed oil.
Calcium: Low-fat dairy products, canned sardines and salmon (eaten with the bones), dried fruit, green leafy vegetables.
Iron: Red meat (but not liver), beans and lentils, dried fruit, green vegetables.
Zinc: Meat, fish, chicken, eggs and dairy products – vegan sources include bread and cereals, green leafy vegetables.
Folate (the natural form of folic acid, found in food):Fruit, dark-green leafy vegetables, brown rice and wholegrains – plus take a folic acid supplement.
B-Vitamins: Low-fat milk and other low-fat dairy products, meat, bread and cereals, yeast extract.
Vitamin C: Blackcurrants, strawberries, kiwi fruits, citrus fruits, peppers, green vegetables.
Vitamin D: Mainly the effect of sunlight on the skin – dietary sources include spreads, eggs, oily fish.
Fibre: Whole grains, beans and lentils, fruits and vegetables.
Visit this site for the best minerals to use for pregnancy and breastfeeding.