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Harder rules for the Key Hole - better choices for the consumer
 New foods can now be labeled with the Key Hole. At the same time the demands on the levels of salt, sugar, fat and fiber are being sharpened.
New conditions are being introduced for saturated fat and transfat.
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Guidelines for meals in childcare
 How to use these guidelines?
These guidelines are first and foremost meant to be used when planning menus, buying groceries/readymade meals and cooking food.
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Healthy and less healthy fats
 Healthy fats
Fat is an essential fat acid. Fats that are good for you are called omega 3 and omega 6. Their real names are linolen acid and linol acid.
Our body needs this kind of fat to survive and be strong.
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Fruit and vegetablesrecommendations
 Kids, 4-10 years old, should eat about 400 grams of fruit and vegetables per day.
Adults and children over 10 years are recommended to eat at least ½ kg of fruit and vegetables per day.
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Sugar produces flavor
 Sugar and carbohydrates are used to enhance flavor in our food.
Carbohydrates start breaking down in the mouth with the help of the enzyme amylas.
If we chew properly and don’t swallow the food we can taste the sweetness.
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Saturday sweets
 “Saturday sweets” is a good attitude towards sweets when raising children.
It makes it easy to make sure that your everyday isn’t filled with sweets and unhealthy foods since there is a special day for it.
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Starch and guidelines
 Starch is the most controlled type of carbohydrate. It takes a long time for starch to break down into energy which gives a more even bloodsugar.
Resistant starch doesn’t break down at all and gives no energy. Products that are rich in starch makes us fill up fast, keeps us from getting hungry, and lessens the urge to eat between meals.
Starch is found in oatmeal, potatoes and banana.
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Sugar, empty calories, fast och slow carbohydrates
 We read more and more about the negative effects that sugar has on our health.
Newspapers publish new research and advice and it’s not always easy to separate them. What’s “bad” sugar and where is it?
In order to clarify the hidden sugar in our food we need a basic knowledge on the different shapes of sugar.
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Lasting diethabits
 A good and healthy diet is about attitude and knowledge.
Many families periodically try to improve their health or lose weight with dieting.
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Do you want to eat healthy?
 Have bread with every meal – preferably wholemeal!
Bread and cereal are an important source of carbohydrates and fiber, but also other nutrients. Bread should be the single biggest source of energy in the diet. In other words, bread is base provision number 1. Bread that is rich in fiber (and carries the keyhole symbol) should represent at least half of the bread you eat.
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Ask our expert at Children in Shape.com - for free advise or any questions regarding physical activity and nutrition. Zarah Öberg is Sweden's top kids health and nutrion expert. Ask Our Expert! |
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 We here at Children in shape .com want to inspire everyone, both young and old...
to a more agile life and a healthy attitude towards diet and exercise. We want to show the joy of active play and how great it is to do things together. It doesn't have to be complicated or timeconsuming to live healthy and feel good!
Together with us there is no competition or prestige. Help us put the World in motion and join us in motivating and inspiring to joyful, uncomplicated cooking and exercise!
We'll get you started with the amazing words we work by: inspiration, motivation, simplicity and just right!
Zarah Öberg,
Editor of Chief
Childreninshape.com
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Exercise for kids
Exercise is the same as playing for kids. It’s important that the play is free from achievement and that the adults don’t put prestige, competition or demands on the activity. Read about exercise |
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