Children and adults from many European countries eat larger portions of food and meals which contain higher levels of saturated fats, salt and sugar. Therefore, the topics of healthy eating and addressing levels of obesity have become big issues for society in recent years. This is no exception in the UEFA EURO 2012 host countries of Poland and Ukraine.
What’s the point in eating healthily?
Between age one and adolescence, children grow an average of nearly 7 cm per year. Growing bones and muscles require proper nutrition to reach their full potential.
Children who get plenty of exercise and eat a well-balanced diet are better able to perform and concentrate at school, at sport and at home.
A healthy diet is essential for everyone, especially children, as it helps with:
• Maintaining a healthy weight. A child who is obese between the ages of 10 and 13 is 80% more likely to be obese in adulthood. Healthy eating and exercise lowers the chance of being overweight and therefore protects a child's health from many conditions including heart disease, asthma and Type 2 diabetes.
• Reducing the risk of heart disease. A diet high in saturated fat increases the risk of heart disease and stroke. It is estimated to cause about 31% of coronary heart disease and 11% of strokes worldwide.
• Brain development and learning. Dairy products, fresh fruits, leafy green vegetables, fish, nuts and lean meats can boost brain function and development. Consistent water intake also enhances a child's energy and attention levels.
• Bone development. Calcium intake is very important for teenage bones in order to fully develop and prevent osteoporosis later in life. Dairy products are an excellent source of calcium.
• Muscle development. The consumption of iron is essential for gaining muscle mass. Green leafy vegetables such as spinach, green cabbage, kale and broccoli are an excellent source of iron.
All the food we eat can be divided into five groups:
1. Fruit and vegetables are a vital source of vitamins and minerals. It's advised that we eat at least five portions of fruit and vegetables a day. This lowers the risk of heart disease, stroke and some cancers. Eating five portions is not as hard as it might sound.
2. Starchy foods such as rice, pasta, bread and potatoes are an important part of a healthy diet. They are a good source of energy and the main source of a range of nutrients in our diet. Starchy foods are fuel for your body. You should choose whole grain where possible, as they contain more fibre and usually more vitamins and minerals than white varieties.
3. Meat, fish, eggs and beans are all good sources of protein, which is essential for growth and repair of the body. They are also good sources of a range of vitamins and minerals. Around 15% of the calories that we eat each day should come from protein. Meat is a good source of protein, vitamins and minerals such as iron, zinc and B vitamins. To cut down on fat try to eat lean cuts of meat and skinless poultry whenever possible. Cook meat by grilling rather than frying. Fish is another important source of protein, and contains many vitamins and minerals. Oily fish is particularly rich in omega-3 fatty acids which are good fats. Eggs and pulses (including beans, nuts and seeds) are also great sources of protein. Nuts are high in fibre and a good alternative to snacks high in saturated fat. They still contain high levels of fat, however, so eat them in moderation.
4. Milk and dairy foods such as cheese and yoghurt are good sources of protein. They also contain calcium, which helps to keep your bones healthy and are essential in reducing the risk of brittle and fragile bones in later life. However, many dairy products are high in saturated fat. To enjoy the health benefits of dairy products without eating too much fat, go for lower fat products.
5. Fats and sugar: Fats and sugar are both good sources of energy for the body, but when we eat too much of them we consume more energy than we burn which makes us put on weight. Sugar occurs naturally in foods such as fruit and milk, but we don't need to cut down on these types of sugar. Sugar is also added to lots of foods and drinks such as fizzy drinks, cakes, biscuits, chocolate, pastries, ice cream and jam. Most of us need to cut down on the foods with added sugar.
A well-balanced diet includes a variety of foods from all the food groups mentioned above. However, most people eat too much fat, sugar and salt, and not enough fruit, vegetables and fibre.
For more information on healthy eating download the RESPECT your Health Guide.
