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Photo by GRAHAM PAINE Quality Greens grocery store employee Angela Mercurio displays some of the fresh produce available, but the trick is getting younger people to sat more of if. How to work with kids to create a healthy diet BY IRENE GENTLE Speciel ta The Champion As New Year's resolutions tend to fade March, which is Nutrition AMonth, may be the best timne to set out a plan of healthy eating for your kids. More hours spent by today's kids in sedentary pas- times - such as watching TV and playing video games - just amplifies the need t0 devise a plan for good health and good eating among littie ones and teens. As with so many things in lite, bealthy eating begins with good parenting. "It goes back to the way cbjîdren are brought Up," texplained Jessica MacKay of the Halton Regional ' Health Departmeflt. "Starting young belps and gond rnie modeling belps." For most people that means adding more fruits and vegetables 10, the diet, as well as fibre. What il doesn't mean is deprivation -- especially for kids. "We don't want 10 deprive anyone and trying te, eat perfectly ail the time is unrealistic," said Ms MacKay. "We try 10 look a the overaîl picture. If a couple of imes a week there's been some less nutritional snacks, it's alright in light of the balance of food from the rest of te week." It also means ont foistiog the very adult fat obsession 0010 unsuspectiOg kids. "We do't recommend a specitie fat restriction for cbildreo. They oeed their calories and fat," said Ms MacKay, wbo suggests absolutely no fat couotiog for infants under two years old. "As the cild ages i's a matter of fioe-tuoiog. Wbat we 5aw a few years ago was adulîs jumping on tbe low-fal bandwagon, but îbat's notnecessarily appropri- ate for childreo." vt n h Whal is appropriate is physical activyantb Canada Fond Guide (CFG). Available by calling tbe healtb departmerit aI 825-6060, the CFG is a bandy guideline aimed at healtby eating and healtby living. StilI, even if it's only a malter of fine-luniog, chaog- ing your diet can be intimidaling. The firsl step is not to Sbc scared by the numbers. For exaniple, in the latesl ediion of the CFG five ta 10l servings of fruits and vegetables are recommended one serviog for a child is as simple as half a cup of juice. That means addiog a serviog is as simple as slicing fruit on your child's breakfast cereal, baoding theru a handful of grapes as a snack, or packing a juice with their lunch. F.qually important - don't forget breakfast. "Childreo may not be ready to eat breakfast if they bave 10 gel up at 6:30 arn. but breakfast is very important. For growing cildren it's a jump-slart 10 the calories tbey need for the day," said Ms MacKay. 'There bave been many studies showing that learn- ing can be negatively affected by ont cnnsumiog a breakfast." If you raise your children 10 cat a variety of healthy fonds the lessons tend 10 stick. Even so, it'll neyer be tested as mucb as during the troublesome, and limit- testing teens. That's the ime wbeo independence is growiog in s tep witb the changing body of the teen, often lead- ing 10 a collision course when it comes bo fond. For example, you cao bave the growing son who could caltbe couch after a full dinner and teen girl who bas suddenly expressed an interest in vegetari- anism. It cao wreak havoc on the harried mom or pop try- iog 10 cook a simple family dinner. see GET INVOL.VED on page 21 Tips 10 follow -Add whole grains to your child's diet. Serve whole wbeal raîber than white bread. - Add a whole grain cereal for the moroing breakfast CFf) suggesls tive 10, 12 servings nf whole grains a day. One sice of bread, haîf a bagel or 1/2 cup of rice or pasta is a serving. - Add lots more vegetables and fruits. Put tommtes in sandwiches, add dark lettuce like romaine or spinach to salads. five to 10 servings a day. - For calcium, bonie up on milk produets such a cheese, yogurl and milk, two to four servings a day, such as one cup of milk or two slices of cheese. *For protein, choose lm ean ats, beans, chick-. en or fish. Grill, broil or barbecue snstead of fry- S ing, twoto thi'e smriflgs aday. The Canadian Champion, Friday, Marcb 20, 1998- 3 wila AiP , o Fr Food"B11(P) IILION 1 197 O,,1,IUNITYVRUL t GA199 KALTON HILLS PLACE, 3090 STEELES AVE. Doors Open at 6:00 Pm PLEASE JOIN US IN CELEBBÀTING ONE 0F MILTON'S FINEST EVENTS! Mke Ledwith 1997 ,7)iýiniiii Bul inss oftheer Citizen(S) ofithe Year Brad Clements Martha Gleeson Judy & Bob Wallace Business(S) Peraon of the Year Betty Bassett & Roy Metcalfe Ren Siblock Antero Gomes Canadian Imperial Bank, of Commerce The Chiarles Dickens Restaurant Wheel Driver Training Ltd. Civie Organization of the Year Junior Achievement of Milton Halton Community Credit Union Milton & District Kinsmen Club Civic Improvement of the Year Bergsma's Paint & Wallpaper Ltd A fabulous evening including dinner, presentations and dancing at Halton Hills Place, 3090 Steeles Avenue West, starting at 6:00 pm with cocktails. It's a fortnal affair loaded with fun and fantastic door & dance prizes. Dance to Bill & Diana's DJ Service Tickets $55 p.p. + GST For more information please eall Corey at 878-581 m à