The crisis caused by the new coronavirus has health-level consequences that don’t just respond to the infection. Loss of income and social isolation can affect changes in the eating routines of many North Carolina people.
After the closure of the schools – which only reopen as announced by the government – many children in the state have experienced changes in their diet.
A few days ago, North Carolina became one of the first four states to issue a grant 250 for every child to buy food during the pandemic. This is federal money from the program P-EBT and benefits more than 800,000 children.
But how can the money be optimally invested so that the little ones can enjoy good nutritional health?
Here are some tips based on the dietary guidelines of the Agency 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 is not eating well
Malnutrition should not be associated with thinness. In fact, the prevalence of childhood obesity 18.5 in the United States and affects approximately 13.7 million children and adolescents the National Center for Health Statistics (NCHS).
This percentage increases to 25.8 when it comes to Latino children and adolescents, the highest percentage when the child population is distinguished by ethnicity or race. Therefore, knowing how to choose what foods children eat is necessary to ensure that they eat a varied diet.
2. More fruits and vegetables
Maybe it is very basic 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.
Children between 4 and 13 years old, in particular, consume an average of one cup of vegetables per week, when the recommendation is between 2 and 3. As for fruits from 9 to 13 years old, an average of one cup of fruit per week and 2 is recommended.
Whole grains
While the required amount of grains in the United States is consumed on average across all ages, the fault lies in the excess of foods with refined grains such as pizza, bread, tortillas, cookies, and rice.
The recommendation is not to completely leave these foods aside, but to replace them with whole grains, such as oatmeal, whole wheat breads and cookies, ready-to-eat whole grains, popcorn, among others.
4. Nutritious dairy products
A good choice are low-fat or low-fat dairy products such as milk (including lactose-free milk) and yogurt, as well as fortified soy drinks (soy milk).
Since most cheeses contain more sodium and saturated fat, 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 is selected in cheese instead.
5. Increase the variety of proteins
While the average consumption of high-protein foods in American children is close to the recommendations, fish intake falls under these health recommendations, and there are other high-protein foods, such as beans and almonds, to consider.
One strategy to increase the variety of protein foods is to replace meat, chicken, or eggs with legumes, nuts and seeds or seafood twice a week.
6. Less candy
Between the ages of 9 and 13, the most sugar is consumed in the United States, with an average added sugar intake of 17 of the total daily calories consumed, when this percentage should be less than 10.
Strategies to make this change include choosing drinks with no added sugars, such as water, over sugary drinks, or reducing the frequency and portion sizes.
Skim milk or homemade fruit juice can also be consumed instead of sugary drinks.
7. Less saturated fat
To reduce the consumption of saturated fats, it is important to read the 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 meats, and low-fat cheese instead of fatty meats or regular cheese.
8. Less salty foods
Because sodium is found in so many foods, careful choices are necessary in all food groups to reduce your intake.
Good practice is to choose fresh vegetables, or frozen (no sauces or spices), rather than canned.
Choose homemade dishes and avoid mixtures and products instant
, including flavored rice, instant noodles, and prepared pasta. Finally, remember that you can always season your dishes with herbs and spices instead of salt.