Fat is a component in food. Some foods, including most fruits and vegetables, have almost no fat.

Other foods have plenty of fat. They include nuts, oils, butter, and meats like beef.

The saturated and trans fats—increase the risk for certain diseases.

The monounsaturated and polyunsaturated fats—lower disease risk.

The key to a healthy diet is to substitute good fats for bad fats—and to avoid trans fats.

Dietary fat helps a child’s body grow and develop. Fats fuel the body and help absorb some vitamins.

They also are the building blocks of hormones and they insulate nervous system tissue in the body.

So fat is not the enemy, the right amount and the right kind of fat comes from fish, fat from lean meats, and heart-healthy oils.

It is also important to limit the amount of cholesterol you eat, especially if you have diabetes.

Cholesterol in the bloodstream is what’s most important, the biggest influence on blood cholesterol level is the mix of fats in your diet—not the amount of cholesterol you eat from food.

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A healthy diet should include a good variety of nutritious foods. Such as breads, pastas, fruits and vegetables.  We should all eat  wide variety of nutritious foods, plenty of breads and cereals, vegetables, legumes and fruit, low salt foods, small amounts of foods which contain added sugars.  A healthy diet can include a moderate amount of alcohol (men should drink less than two standard drinks per day and women less than one standard drink per day). Alcohol should not be given to children.

Eating breakfast is also an important part of healthy diet. We should not skip breakfast especially children. Children who skip breakfast have below average nutrition.  Skipping breakfast becomes more common as children get older.

Regular Exercise or physical activities are also a part of healthy diet.  An activity that enhances or maintains physical fitness and overall health. These include: strengthening muscles and the cardiovascular system, honing athletic skills, and weight loss or maintenance. Frequent and regular physical exercise boosts the immune system, and helps prevent diseases of affluence such as heart disease, cardiovascular disease, Type 2 diabetes and obesity. It also improves mental health and helps prevent depression.

Antioxidant, Nutrients and Fiber

Vegetables and fruits are low in calories and are loaded with vitamins, minerals, and fiber. They are a great source of nutrients and vital for a healthy diet.

It should be part of every meal, and be your first choice for a snack. Eat a minimum of five portions each day. The antioxidants and other nutrients in these foods help protect against developing certain types of cancer and other diseases.

·        Greens Vegetables

Green leafy vegetables are a vital part of a healthy diet.  They are packed with nutrients, minerals and Vitamins A, C, E and K. It helps strengthen the blood and respiratory systems.

·        Sweet Vegetables

Like Corn, carrots, beets, sweet potatoes, onions and winter squash are an excellent way to add healthy sweetness to your meals and reduce your cravings for other sweets.

·       Fruits

Fruits provide us with beneficial properties such as natural sugars, fiber, Vitamins and antioxidants.

Nutrient

Carbohydrates          
Energy for heat and mechanical work.
-Bananas, breads, cereals, dried fruits, dried peas and beans, flours, macaroni, spaghetti, pastries, potatoes, etc.

Fats                           
Energy for work; heat for body warmth; aid to digestion and absorption of fat soluble vitamins and calcium.
-Butter, cream, ice cream, lard, vegetable oils, nuts.

Proteins                    
Growth and energy.  Build and repair body tissues.
-Cheese, eggs, fish, meats, milk, poultry, rolled oats, cornmeal.

Minerals

Calcium                     
Blood clothing, growth, teeth and bone development. It is also important for infants, women and girls.
-Milk, cheese, and green leafy vegetables

Iodine                        
Regulates thyroid gland and prevent goiter.
-Seafoods, iodized salt and vegetables grown in high iodine areas.

Iron                           
Proper formation of red blood cells, essential constituent of every body cell; necessary for transporting oxygen.
It is important for women, girls, vegetarians and athletes.
-Liver, oysters, green leafy vegetables, whole grain cereals,molasses, dried fruits

Phosphorus               
Works with calcium to build and maintain bones and teeth.
-Meat, poultry, fish, eggs, whole grain foods

Sodium                      
Regulates water balance of the body.
-Table salt.  Nearly all foods contain some – meats are better sources than plant foods

Vitamins

Vitamin A                 
Growth, vision, protection against infection.
-Liver, eggs, butter, cream. Whole milk, green and yellow vegetables, fish liver oils

B1 Thiamine             
Growth, appetite, proper digestion.
-Pork, liver, milk, whole wheat, oatmeal, potatoes, leafy vegetables, dried beans, peas, egg yolks

B2 Riboflavin           
Vitality, healthy skin, growth, good sight.
-Beef, pork, lamb, liver, eggs, milk, cheese, green leafy vegetables, peanuts

Niacin                       
Healthy digestion, good skin condition, growth and prevention of pellagra.
-Liver, heart, peanuts, fish, lean meats, dried beans, whole wheat

Vitamin C                 
Healing wounds, prevention of scurvy, maintaining stamina and energy, strong blood vessels.
-Citrus fruits, cantaloupe, strawberries, tomatoes, green pepper, leafy greens

Vitamin D                 
Building bones and teeth; growth.
-Fish liver oils, sunshine, liver, irradiated milk

Vitamin E                  
Growth; muscle tissue; normal reproduction.
-Meat fat, butter, eggs, milk, green leafy vegetables, whole grain cereals

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