The crisis generated by the new coronavirus has health repercussions that do not only respond to infection. Loss of income and social isolation can result in changes in the eating routines of many North Carolina residents.
After the closure of the schools – which will not reopen until as announced by the government- many children across the state have undergone changes in their diets.
A few days ago North Carolina became one of the first four states to provide a subsidy 250 for each child for the purchase of food during the pandemic. This is federal money from the program P-EBT and benefits more than 800,000 children.
However, how to invest the money optimally so that the little ones enjoy proper food health?
Here are some tips based on the Dietary Guidelines of the Office of 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 is not eating well
Malnutrition should not be associated with thinness. 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 the National Center for Health Statistics (NCHS).
This percentage climbs 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’s why you need to know how to choose what types of foods children consume to make sure they are on a varied diet.
2. More fruits and vegetables
It may be a very basic piece of advice but it is still necessary. According to 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 aged 4 to 13 consume an average of one cup of vegetables per week, when the recommendation is between 2 and 3. As for fruits aged 9 to 13, an average of one is consumed. cup of fruit per week and recommended 2.
3. Whole grains
While on average at all ages in the United States the amount of grains needed is consumed, the mistake lies in overeating foods with refined grains such as pizzas, breads, omelettes, cookies, and rice.
The recommendation is not to set aside these foods altogether but to replace some with whole grain cereals such as oats, whole wheat breads and cookies, ready-to-eat whole grains, popcorn, among others.
4. Nutrient-rich dairy products
A good option are lean 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 fat, and less potassium, vitamin A, and vitamin D than milk or yogurt, higher dairy consumption would be more beneficial if more fat-free milk and yogurt are selected in cheese place.
5. Increase variety of proteins
Although the average consumption of protein foods in American children is close to the recommendations, fish intake is below these health recommendations, in addition there are other protein foods, such as beans and almonds which must be taken into account.
One strategy to increase the variety of protein foods is to replace meat, chicken, or eggs twice a week with legumes, nuts, and seeds or seafood.
6. Less sweets
Between the ages of 9 and 13 is when most sugar is consumed in the United States, with an average intake of added sugars from 17 of the total daily calories consumed, when this percentage should be less than the 10.
Strategies for making this change include choosing drinks without added sugars, such as water, instead of sugary drinks, or reducing the frequency of consumption and portions.
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 rich in polyunsaturated and monounsaturated fats.
A realistic option is to change the ingredients in mixed dishes to increase the amounts of vegetables, whole grains, lean meat and lean cheese, instead of 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 their consumption.
A good practice is to choose fresh, or frozen (no sauces or condiments) vegetables, instead of canned.
Choose homemade foods and avoid mixes and products snapshots
, Including tasty rice, instant noodles and prepared pasta. Finally, remember that dishes can always be seasoned with herbs and spices instead of salt.