In all human’s body, Cholesterol is Fat-like substance circulating in the blood. Parents must know their child’s cholesterol level if there is a family history of high cholesterol. To lower the cholesterol levels in children, exercise, regular health care, weight control and good nutrition can help. In the following article there is information about Low Cholesterol Foods for kids.
Heart disease can be led by high cholesterol in children and it also increases the risk of heart attack later in life. To lower the cholesterol levels in children, changes in lifestyle is important. Vegetables, whole grains and fresh fruits must be added to child’s diet to reduce the level of Cholesterol. Soluble fiber of these fruits helps to block the absorption of cholesterol and fat into the bloodstream. Vitamins, minerals, and nutrients contained in these food help to fight against disease and ensure the child’s healthy growth.
Low Cholesterol Diet for Children:
Finger Foods:
Kids always seem to be in hurry even they have no jobs. They eat most of the snacks standing up and like to have short and sweet mealtime. Healthy finger foods are, cut fruit and vegetables, roasted peanuts in the shell, roasted pumpkin and sunflower seeds and rice cakes. These foods help to lower the Cholesterol.
Breakfast Foods:
Some television shows advertise breakfast cereals that bear lots of sugar and high fructose corn syrup. Whole grain cereals that are high in fiber are needed by kids to fight against high cholesterol. Substituting chocolate marshmallow puffs cereals that contain at least 3 g of protein, 5 g of fiber, and less than 5 g of sugar per serving should be considered. Hydrogenated oils must be avoided as it can cancel out the health benefits of whole grains.
Making Pizza, Fries, and Burgers Healthier:
Foods like french fries, hamburgers and pizza attract the kids. Prepare these foods at home to control the ingredients, instead of cutting these foods from child’s diet. Sweet potato fries baked in the oven and topped with a pinch of sea salt restrain much less fat than any fast food. Turkey burgers made with lean ground turkey and garnished with lots of fresh tomatoes, lettuce, onions, and a slice of low-fat cheese are sure to be a crowd pleaser. For pizza, start with a whole wheat crust and some low-fat cheese and add lots of chopped vegetables like onions, artichokes, peppers and mushrooms.
For the child’s snacks provide more fruits, vegetables and whole grains, including the following:
* Non-fat yogurt with whole-grain, high-fiber cereal mixed in it.
* Switch to low- or non-fat dairy products.
* Avoid liver.
* Popcorn made with canola oil.
* Serve lean meats.
* Remove skin from poultry.
* “Smoothies” made with fresh or frozen fruit and non fat yogurt.
* Whole-grain, high-fiber granola bars.
* Limit or avoid shellfish, eggs, and butter.
* Raw vegetables with low-fat salad dressing or non-fat yogurt dip.
* Offer fish such as salmon, trout, or herring 1-2 times per week.
* Use beans, tofu, or lentils as a protein source 2-3 times per week.
Age Wise Low Cholesterol Diet for Children:
Infancy to Age 2:
For children of age 2 and younger, the Low-fat and low-cholesterol diets are not suggested. At this age, kids require fat to support growth and development. Low-fat food choices may be needed by the kids who are over weight or have a family history of high cholesterol. Low-cholesterol diet must be discussed with a doctor or dietitian before restricting foods at this age. Let the child decide when she is full or she does not need to finish her meal. Even infants can self-regulate their calorie intake.
Ages 2 to 5:
How to make healthy food choices to keep cholesterol levels in check must be taught to the kids. The American Academy of Pediatrics and the American Heart Association recommend offering heart-healthy, low-saturated-fat foods to toddlers and preschoolers, the same diet recommended for adults. Kids like to eat the same food what their parents eat, as they learn from instance. Keep the meals comfortable and enjoyable and provide a diversity of foods. The American Academy of Pediatrics discourages forcing kids to eat certain foods and forbidding others.
Ages 5 to 18:
At this age it is more difficult to Control meal intake. In children and teens breakfast can make a major difference in health and well-being, said by ADA. Prevent breakfast skipping by getting it ready the night before. Lunch can help prevent unhealthy overeating after school and it is equally important, according to ADA. Review the menu and discuss preferred meals for the school lunch, decide what goes into every lunch, create a list of preferred foods from each category and rotate these items. Pack healthy snacks to stop trips to the vending machine as school-age kids are busy and hungry.
Eating pattern for families recommended by “The American Heart Association”:
* Eat foods low in saturated fat, trans fat, cholesterol, salt and added sugars.
* For children 2 to 3 years of age keep total fat intake between 30 to 35 percent of calories and for children and adolescents 4 to 18 years of age25 to 35 percent of calories. Most fats are coming from the sources of polyunsaturated and monounsaturated fatty acids like fish, nuts and vegetable oils.
* Calories should be sufficient to support growth and development and to maintain desirable body weight.
* Rather than refined grain products serve whole-grain, high-fiber breads and cereals. Recommended grain intake ranges from 2 oz. per day for a one-year-old to 7 oz. per day for a 14–18-year-old boy.
* To get enough protein, carbohydrates and other nutrients variety of foods must be chosen.
* Introduce and regularly serve fish as an entrée. Avoid commercially fried fish.
* Serve a variety of fruits and vegetables daily, while limiting juice intake. Each meal should contain at least 1 fruit or vegetable. Children’s recommended fruit intake ranges from 1 cup per day, between ages 1 and 3, to 2 cups for a 14–18-year-old boy. Recommended vegetable intake ranges from ¾ cup a day at age one to 3 cups for a 14–18-year-old boy.
* Do not overfeed. Estimated calories needed by children range from 900 per day for a 1-year-old to 1,800 for a 14–18-year-old girl and 2,200 for a 14–18-year-old boy.
* Serve fat-free and low-fat dairy foods. From ages 1–8, children need 2 cups of milk or its equivalent each day. Children ages 9–18 need 3 cups.
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