A Healthy Diet for your Child

Choose the left column of foods for your healthy daily diet.

Cereal foods:

choose these foods daily	eat 2-3 times a week	eat once a week	avoid eating
wholemeal flour	white bread	sugar coated cereals	sweet biscuits
oatmeal	white flour	plain semi-sweet biscuits	cream-filled biscuits
brown rice	white pasta	ordinary muesli	croissants
wholemeal pasta	teacake
wholemeal bread	pancake
crispbread	water biscuit
porridge oats	wholemeal or oat scone
muesli

The latest publication in the DangerSpot series

Supporting the TOAST obesity awareness programme.
Harey, the hare-brained rabbit, watches TV all day and eats all the wrong foods. He becomes unhealthy and overweight. He has trouble getting through doorways, too overweight to play on the swings, breaks his skateboard, and sinks the boat in the park. His doctor puts him on a diet. He cuts down on eating biscuits, sweets, chocolate toffee bars, cakes and ice-cream, joins a gym and watches less television. He is soon back to his old fit self. 'Who's a pretty boy, then?' says his friend, Pillow the parrot.
32 pages, full colour, including sticker page with six stickers.
ISBN 0-9546565-7-1.
£5.99
Free delivery and discounts on bulk orders.
Available from DangerSpot Books from July 2006 Please send an email for our catalogue.

Eating cereal grain, such as oats, whole wheat, oat bran and rye for breakfast is the most healthiest way of starting the day. Oats contain fibre as well as energy rich nutrients such as B vitamins and folic acid giving the body the essential food it needs.

Fruit

choose these foods daily	eat 2-3 times a week	eat once a week	avoid eating
all fresh fruit	olives	fruit in syrup
Tomatoes are really fruit	avocados	crystallised fruit
Remember the edible skins of fruit contain valuable fibre

Fruits also contain a rich supply of minerals, vitamins and fibre. Fibre gives you more energy by balancing sugar levels in the body and tends to make you feel full for a longer period, thereby regulating food intake. Fruits or vegetables can be blended with yogurt for a tasty and healthy breakfast or snack.

Vegetables

choose these foods daily	eat 2-3 times a week	eat once a week	avoid eating
All fresh, frozen and dried vegetables	olives	chips and roast potatoes cooked in rape seed oil	deep fat fried chips
Baked potatoes (eat skin)	avocados	oven chips (grill if possible)	roast potatoes in ordinary oil
Tofu			crisps and savory snacks

Vegetables are nutritional super foods important for good health and stamina. They are an excellent source of vitamin C, vitamin A, calcium, magnesium and fibre. Green leafed vegetables should be consumed daily as part of everyone's diet, containing valuable iron for making healthy blood cells and therefore avoiding anaemia, sometimes a cause of tiredness and lethargy.

Nuts

choose these foods daily	eat 2-3 times a week	eat once a week	avoid eating
Chestnuts	walnuts	pistachio nuts	coconut
	pine nuts	pecan	cashew
		almonds
		sesame or sunflower seeds
		peanuts and most other nuts

Fish

choose these foods daily	eat 2-3 times a week	eat once a week	avoid eating
All fresh fish(avoid frying.)	fish fried in suitable oil	prawns	fish roe
All frozen fish (avoid frying)	fish fingers or fish cakes (grilled)	lobster	taramasalata
	tinned fish in oil (drained)	crab	fried scampi
	tinned fish in tomato sauce, e.g. sardines, tuna.	oysters
		mollusc
		winkles
		smoked fish, e.g.. salmon

Fish is a rich source of protein feeding the brain while helping more alertness and clear thinking, by improving mental energy. Salmon, tuna, mackerel and sardines are rich in omega-3 fats.

Meat

choose these foods daily	eat 2-3 times a week	eat once a week	avoid eating
chicken	lean beef	liver	sausages
turkey (without skin)	pork	kidney	luncheon meats
Veal	lamb	tripe	corned beef
Rabbit	ham and gammon	sweetbreads	pate
Very lean red meat grilled.	very lean minced meat	grilled back bacon (pre-boiled in water)	salami
		duck (without skin)	streaky bacon
		low-fat pate	burgers
			goose
			meat pies and sausage rolls.
			pasties
			scotch eggs
			visible fat on meat
			crackling
			chicken skin

Another important source of valuable iron as well as protein.

Eggs and Dairy Products

choose these foods daily	eat 2-3 times a week	eat once a week	avoid eating
Skimmed milk	semi-skimmed milk	medium fat cheeses, e.g.. Edam, Camembert, Gouda, Brie	whole milk and cream
Cottage cheese	no more than 3 whole eggs including those used in baking	cheese spreads	full-fat yogurt
Low-fat curd cheese		half-fat cheeses labeled 'low-fat'	cheese, eg.stilton, cheddar, cream cheese
Low-fat yogurt		sweetened condensed skimmed milk	evaporated or condensed milk
Low-fat fromage frais			imitation cream
Egg white			more than four eggs per week

Fats and Oils

choose these foods daily	eat 2-3 times a week	eat once a week	avoid eating
olive oil (in small amounts)	olive oil	margarine and shortening labeled 'high in polyunsaturates'	all margarines
rape seed oil (in small amounts)	rape seed oil	corn oil
		sunflower oil	shortenings
		soya oil	oils not labeled 'high in polyunsaturates
		safflower oil	butter
		grapeseed oil	lard
		peanut (ground nut) oil	suet and dripping
			reduced-fat and low-fat spreads
			vegetable oil
			margarine of unknown origin
			all spreads not labeled 'low-fat'

Prepared foods

choose these foods daily	eat 2-3 times a week	eat once a week	avoid eating
unsweetened jelly	home made pastry made with wholemeal flour or oil as above,ready prepared meals.	non-dairy ice cream	processed pastries
sorbet	puddings made with wholemeal flour or oil as above,ready prepared meals.	custard mix made with water or skimmed milk	puddings
fat-free homemade soups	cakes made with wholemeal flour or oil as above,ready prepared meals.		cakes made with whole milk & fat or oil as above
	biscuits made with wholemeal flour or oil as above,ready prepared meals.		sauces made with whole milk & fat or oil as above
	sauces made with wholemeal flour or oil as above,ready prepared meals.		suet dumplings or puddings
			cream soups
			packet soups

Sweets, preserves, jams and spreads.

choose these foods daily	eat 2-3 times a week	eat once a week	avoid eating
Low-fat jam	jam	boiled sweets	chocolate spreads
Low-fat marmalade	marmalade	fruit pastilles and jellies	chocolates
	honey	Marmite	toffees
	low-fat soft cheese	Bovril	fudge
	low-fat spreads	chutneys and pickles	butterscotch
		fish and meat pastes	carob chocolate
		peanut butter	coconut bars

Drinks

choose these foods daily	eat 2-3 times a week	eat once a week	avoid eating
Tea	alcohol	sweetened drinks	whole milk drinks
coffee	3-4 units/day (men)	squashes	cream-based liqueurs
mineral water	2-3 units/day (women)	fruit juice (sweetened)	coffee whitener
pure fruit juice	maximum 21 units/week (men)	malted milk
	maximum 14 units/week (women)	hot chocolate drinks made with skimmed milk

Salt, sauces and dressings

choose these foods daily	eat 2-3 times a week	eat once a week	avoid eating
herbs	homemade salad dressings made with suitable oils as above	parmesan cheese	high salt intake
spices	mayonnaise made with suitable oils as above		tabasco
garlic	low-fat or low-calorie mayonnaise		soy sauces
pepper	low-fat or low-calorie dressings		ordinary or cream dressings
lemon juice			mayonnaise
			Worcestershire sauce