The crisis generated by the new coronavirus has health repercussions that do not only respond to the infection. Loss of income and social isolation can affect changes in the eating routine of many North Carolinaers.
After the closure of schools – which will not reopen until as announced by the government – many children across the country have undergone dietary changes.
A few days ago, North Carolina became one of the first four states to award a grant for 250 for every child to buy food during the pandemic. This is federal money from the program P-EBT and benefits over 800,000 children.
However, how to invest the money in an optimal way so that the little ones enjoy adequate nutritional health?
Here are some tips based on dietary guidelines of the Office for Disease Prevention and Health Promotion (ODPHP) of the Department of Health and Human Services under the office of the Secretary of Health.
1. Eating a lot does not mean eating well
Malnutrition should not be associated with thinning. In fact, the prevalence of childhood obesity is 18.5 in the United States and affects about 13.7 million children and adolescents, according to National Center for Health Statistics (NCHS).
This percentage rises to 25.8 when it comes to Latino children and adolescents, the highest percentage if the child population is distinguished by ethnicity or race. That is why it is necessary to know how to choose what types of foods children consume to ensure that they have a varied diet.
2. More fruits and vegetables
Maybe it’s basic advice, but it’s still necessary. Following the survey What we eat in America (NHANES) At all ages, the average American consumes much lower percentages of fruits and vegetables compared to the recommendations.
In particular, children between 4 and 13 years old consume an average of one cup of vegetables per week, when the recommendation is between 2 and 3. For fruits from 9 to 13 years, an average of one cup of fruit is recommended per week. and 2.
3. Whole grains
Although the amount of cereal needed is consumed on average at all ages in the United States, the mistake is to overeat refined grains, such as pizza, bread, tortillas, cookies, and rice.
The recommendation is not to leave these foods completely aside, but rather to replace them with whole grains, such as oats, wholemeal bread and biscuits, ready-to-eat whole grains, popcorn, among others.
4. Nutrients rich in nutrients
A good choice are low-fat or low-fat dairy products, such as milk (including lactose-free milk) and yogurt, but also fortified soy drinks (soy milk).
Because most cheeses contain more sodium and saturated fats and less potassium, vitamin A and vitamin D than milk or yogurt, a higher consumption of dairy products would be more beneficial if more milk and low-fat yogurt are selected instead of cheese.
5. Increase the variety of proteins
Although the average consumption of protein foods in American children is close to the recommendations, the intake of fish falls below these health recommendations and there are other protein foods, such as beans and almonds, that should be considered.
One strategy for increasing the variety of protein foods is to replace meat, chicken or eggs twice a week with legumes, nuts and seeds or seafood.
6. Fewer sweets
Most sugars are consumed in the United States between the ages of 9 and 13, with an average intake of added sugars. 17 of the total daily calories consumed, when this percentage should be less than 10.
Strategies to make this change include choosing sugary-free drinks, such as water, instead of sugary drinks, or reducing the frequency and size of serving.
Low-fat milk or homemade fruit juice can also be consumed instead of sugary drinks.
7. Less saturated fat
To reduce your intake of saturated fats, it is important to read food labels and replace these fats with foods high in polyunsaturated and monounsaturated fats.
A realistic option is to change the ingredients in mixed dishes to increase the amount of vegetables, whole grains, lean meat and lean cheese, rather than fatty meat or plain cheese.
8. Less salty foods
Because sodium is found in so many foods, careful choices are needed in all food groups to reduce your intake.
A good practice is to choose fresh or frozen vegetables (without sauces or spices), rather than canned.
Choose homemade food and avoid mixtures and products immediate
, including flavored rice, instant noodles and prepared pasta. Finally, remember that you can always spice up your dishes with herbs and spices instead of salt.