1st September to 7th September is observed as National Nutrition Week every year. National Nutrition Week aims to create awareness about good nutrition and health. A healthy diet is one that helps maintain or improve overall health. A healthy diet may help to prevent certain long-term (chronic) diseases such as heart disease, stroke and diabetes. It may also help to reduce your risk of developing some cancers and help you to keep a healthy weight A healthy diet provides the body with essential nutrition: fluid, macronutrients, micronutrients, and adequate calories. Moreover, drinking water helps maintain the balance of body fluids which is very crucial. Our body is composed of about 60% water.

You should avoid/lessen the intake of these unhealthy foods and ingredients:

• Added sugar: Soda, candies, ice cream, table sugar and many others.
• Refined grains: White bread, pasta made with refined wheat, etc.
• Trans fats: Found in margarine and various processed foods.
• Refined oils: Soybean oil, canola oil, cottonseed oil and others.
• Processed meat: Processed sausages, hot dogs, etc.
• Highly processed foods: Anything labeled “low-fat” or “diet” or which looks like it was made in a factory.

Consider these nutrient-dense foods to include in your child’s diet.

• Protein. Choose seafood, lean meat and poultry, eggs, beans, peas, soy products, and unsalted nuts and seeds.
• Fruits. Encourage your child to eat a variety of fresh, canned, frozen or dried fruits — rather than fruit juice. If your child drinks juice, make sure it’s 100 percent juice without added sugars and limit his or her servings.
• Vegetables. Serve a variety of fresh vegetables. Aim to provide a variety of vegetables, including dark green, red and orange, beans and peas, starchy and others, each week.
• Grains. Choose whole grains, such as whole-wheat bread, oatmeal, popcorn, quinoa, or brown or wild rice. Limit refined grains such as white bread, pasta and rice.
• Dairy. Encourage your child to eat and drink dairy products, such as milk, yogurt, cheese or fortified soy beverages.