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nutrition
healthy eating
1st year of life
Breast-feeding is BEST (reminder: Moms eat healthy & take your prenatal vitamins)
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Formula if needed the first 12 months
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Introduce peanut proteins as soon as 6 months of age. (Bamba snacks from Israel are safe Peanut Snacks.)
After 12 months
Whole milk is encouraged until 18 months, then you may transition to 1% or 2% milk.
fruit
Fresh is best
veggies
Fresh or Frozen
grains
100% whole grain : breads,cereals, pastas, rice
proteins
Lean meats, beans, peanut butter, nuts, etc
dairy
Milk, yogurt, cheese
“your child's development depends on their diet”
The caloric needs depends on age & activity level. For specific guidelines visit!
www.choosemyplate.gov
Avoid empty calories
These are extra calories added to food from fat & sugar. They DO NOT
provide nutritional value. Including:
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Soft drinks / Juices
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Jelly, Cake, Cookies, Chips, Ice-cream
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Fatty Meats / Fried Foods
tips
Simple ways to reduce fat intake in your child's diet and promote a healthy
weight includes serving:
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Low-fat or nonfat dairy products
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Poultry without skin
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Lean cuts of meats
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Whole grain breads and cereals
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Healthy snacks such as fruits and veggies
Approaches parents can take to develop healthy eating habits in their children include:
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Guide your family's choices rather than dictate foods.
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Encourage your children to eat slowly.
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Eat meals together as a family as often as possible
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Involve your children in food shopping and preparing meals.
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Read nutrition labels before serving your children food.
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Plan for healthy snacks.
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Discourage eating meals or snacks while watching TV.
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Encourage your children to drink more water.
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Make sure your children's meals outside the home are balanced.
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Pay attention to portion size and ingredients.
“Let your child get good & dirty”
Studies show our environment is too clean in the USA, kids need to play on the floor,
with animals, in the dirt... etc to give their immune system a workout at an early age,
this reduces chances of future allergy development.
exercise
Exercise makes you feel better mentally & physically. It is also a great way to bond with your child
“exercise is near & dear to my heart” - Dr Renu Garg
Some IDEAS:
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Daily family walks (Go to free parks: Herman park, Houston Arboretum & Nature Center)
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Bike Rides (Helmets are MANDATORY for all)
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Gardening / Raking leaves
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Outdoor Activities / Sports
prevalence estimates of diabetes, 2025
obesity
1/3 of children are overweight in Texas
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I believe this is because they are eating the wrong foods, eating for entertainment & are not physically active.
“Eat less, move more” - Dr Renu Garg
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