What are some snack ideas for my child?

• Whole grain cereal or oatmeal with milk
• Bite-sized pieces of leftover cooked beef or chicken and soft cooked vegetables
• Milk or yogurt-based fruit smoothies in an open cup
• Yogurt with pieces of soft fresh fruit
• Applesauce with whole grain crackers or roti
• Rice and raisin pudding made with milk
• Dessert tofu with fresh fruit
• Grated or small cubes of cheese with whole grain crackers
• A small whole grain muffin with fresh fruit and grated cheese
• Whole grain crackers, toast or rice cakes thinly spread with a nut or seed butter or mashed avocado
• Milk or yogurt popsicles blended with fruit
• Banana bread thinly spread with nut or seed butter
• Whole grain pita bread triangles and bean dip

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*Avoid Empty liquid calories*

*Avoid Empty liquid calories*

Most of the beverages we drink on a daily basis contain empty calories.

Drinks like coffee ( depending on how you have it ), dark teas, sodas, artificial fruits juices and flavored drinks that contain artificial sweeteners can add a lot of calories to your diet.

Many people who have struggled for years to lose weight have seen firsthand that changing what they drink can have a dramatic effect on their current weight.

There are countless true stories that can be easily accessed online that will explain how simply cutting out Soda from their daily diet allowed people to lose over many kilograms in short time.

*Carefully Analyze your Liquid Calories*

Most people count the calories that they eat on a daily basis, but tend to ignore the calories that they drink.

*Diabetic and Soda*

If you have diabetes and you drink Soda on a regular basis, even if it is "diet" , you could begin gaining weight at a very rapid pace.

This is because your body is not able to process out the sugar, or the sugar substitute.

*Action Plan*

Make sure to include all calories that you ingest on a daily basis, even if they are from a liquid source.

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Why Breakfast Is So Important

It's amazing: Breakfast can provide brain power as well as help you to maintain a healthy weight - and it tastes good, too!

Feed your brain

Breakfast replenishes the fuel that your body uses up while you sleep - it is, as its name betrays, a break from an overnight fast.

Your brain doesn't have a storage place for fuel, so it's particularly affected by a lack of food. If glucose, your brain's fuel source, isn't refilled after a night's sleep, your brain doesn't function at an optimal level. It's like running a car on empty. Some researchers tell us that eating breakfast on a regular basis simply helps your brain work better. We know it helps us have better overall nutrition.

Maintain a healthy weight

Research tells us that children and teenagers who skip breakfast are more likely to be overweight. We've also learned that adults who eat breakfast have a higher-quality diet and are better able to control their weight than people who skip this first meal of the day. In fact, 78% of the people listed in the National Weight Control Registry, a database of individuals who successfully lost at least 10% of their body weight and kept it off for at least one year, report eating breakfast every day.

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When to eat fruits

Fruits are especially good to include in your breakfast because the fructose (sugar) will provide an immediate energy boost while the protein, fiber , and fat from the rest of your breakfast will provide sustained and stable energy through the day.

Your lunch should also have a couple servings of fruit as well to give you a quick boost while you wait for the protein, fiber and fat to provide sustained energy.

Avoid fruits or other simple sugars at dinner because you don't want a sharp spike in your blood glucose levels keeping you awake when it's time to go to bed.

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Challenge Yourself Contest

Challenge Yourself Contest

1 colourful plate daily

Plants create life. Plants promote incredible health, energy and longevity. Plants are absolutely amazing.

They are full of the vitamins and minerals that your body craves for optimum health and offer generous quantities of cancer - fighting antioxidant and essential fiber that will keep your gut working great. The best and simplest way to feel fitter and stronger is to enjoy an abundant quantity of fresh FRUITS and VEGETABLES.

Challenge yourself today eat a plant - rich diet for 7 days. You will be amazed to see your increased energy levels increase and kilograms melting away.

It's super easy to get started. Simply fill your plate with as many veggies, legumes and whole - grains as your can enjoy. Make 1 colourful plate daily. Colours should be from fruits and vegetables. But no artificial colour.

Post your plate daily on the INBOX only. Those who will post daily for 7 consecutive days without break will have chance to win a gift at their address. Winner will be chosen by ' random selection ' method. Those who want to enter in contest , write with your name followed by enter me like Supriya pathak - enter me. This will end on 21st September.

I have challenged myself. Will you?

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Maintain energy levels with healthy snacks

For healthy snacks throughout the day, have a pot of mixed seeds near to hand, especially pumpkin and sunflower. Seeds make for healthy snacks that are high in the minerals magnesium, potassium, zinc and selenium; these are essential for good concentration, memory and keeping us calm. Magnesium can help with insomnia – vital for those suffering from lack of sleep during exams.

Top tip: Eating protein and carbohydrates together slows the release of sugar into the blood – so eating an apple with a handful of seeds will help balance the blood sugar more and sustain that brain boost you have been working on maintaining.

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Packing healthy lunches for children

Packing healthy lunches for your child’s day

A healthy lunch box full of fresh food gives your child the energy to concentrate, learn and play all day.

How much you put in your child’s lunch box depends on the length of your child’s day.

For example, children who go to child care, kinder or school for six hours a day might need to bring food for morning tea and lunch. Children who go for longer periods might also need afternoon tea.

It’s also a good idea to pack a bottle with tap water for your child to drink. Fruit juice and soft drinks are high in sugar and aren’t recommended for children because they can lead to tooth decay and other health problems.

Healthy lunch ideas

Packing a lunch box from home means you can offer your child a range of healthy lunch options from the five food groups:

• vegetables
• fruit
• grain foods – bread, pasta, breakfast cereals, rice, corn and so on
• reduced-fat dairy – milk, cheese, yoghurt and so on
• meat, fish, chicken, eggs and legumes, including peas, beans, lentils, chickpeas, nuts, tofu and so on.
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