How can I eat healthy, for my family and myself?

Today, it is a secret for no one: eating well is essential to health and well-being. A healthy diet helps us maintain a healthy weight and considerably reduces the risk of diabetes, high blood pressure, cholesterol, and also the development of cardiovascular disease and cancer.

Why is it important to eat well?

A healthy diet brings us many benefits. When we eat well, we sleep better, we have more energy and a better ability to concentrate. All this contributes to a healthier and happier life! When children and young people eat/drink well, they get all the essential nutrients they need for growth and development. Plus, they develop a good relationship with food and other social skills. They also tend to feel better about themselves, enjoy better physical and mental health, and also have stronger muscles and bones.

Conversely, children and young people who, for example, consume foods and drinks that are higher in calories, fat, sugar or salt may be more irritable, moody or aggressive; they may also have trouble concentrating (not interested in learning situations - do less well in school). And they are also more likely to develop health problems in the future (for example dental, heart, diabetes, high blood pressure, certain types of cancer, depression, overweight, etc.)

You have understood it, it is in your interest to pay attention to the diet of your little wolves!

I. How to eat well for mums - get back to your pre-pregnancy weight................................... .................................................. .............

II. How to feed your child properly .................................................. ..............................................

III. How to make him accept vegetables and a healthy diet......................................... .................................................. ...............

1. How to eat well for moms - get back to your pre-pregnancy weight

You are a fundamentally important person in the life of your newborn. It is therefore really important that you take care of yourself, which includes your diet. The good news is that it's never too late to start eating better, and contrary to popular belief, it's not complicated, expensive or boring.

Here are some tips that might help you eat well now that you're a new mom:

• If you share your place of residence with a partner or other members of your family, try to eat meals together with the same healthy foods for everyone. Make sure that the foods you like and which are good options are easily accessible: chopped fruits and vegetables, yogurt, wholemeal bread and water chilled in the refrigerator.
• If you're having trouble getting groceries with a newborn, find out which boxes of vegetables and other foods can be delivered to your area. It's often good local and organic food at reasonable prices, which also helps support local farmers!
• If friends and family are coming to visit, ask them to bring you fruit baskets rather than cakes and sweets, or even a healthy stew that you can freeze for another day. People generally like to help; giving them specific ideas can be helpful for them too.

If you are breastfeeding, a normal, healthy and balanced diet is recommended:

• You might need extra energy. This depends on whether you are exclusively or partially breastfeeding (breastfeeding + formula milk).
• You should take a vitamin D supplement daily.
• You will probably need to drink a little more than usual. Listen to your thirst.
• There are a few foods and beverages breastfeeding mothers should limit or avoid: The snacks and beverages you choose should be nutritious.

Women between the ages of 19 and 50 have an average daily energy requirement of 2100 calories. Women between the ages of 15 and 18 need 2400 calories a day because they are still growing. For the time you are breastfeeding, you may need extra energy (calories) in addition to this requirement. However, some women find that their appetite does not increase and unless you are hungry or losing too much weight, there is no need to try to eat more.

What can I do to make sure I get back to my pre-pregnancy weight ?

Most women will want to return to their pre-pregnancy weight within months of giving birth. But women are all different, and the morphology too. No matter how you choose to feed your baby, you may find that it takes some time to return to your previous weight, although breastfeeding can really help with long-term weight management.

It's probably a good idea to wait until the six-week postpartum check-up before thinking about your weight and body shape, so you've recovered from birth. Many women find that their bodies quickly return to their pre-pregnancy shape once breastfeeding is well established and they return to the same active lifestyle they had before their pregnancy.

Most women are able to start doing gentle postpartum exercise very soon after giving birth: they find ways to fit the activity into the day, such as walking or swimming, doing yoga, pilate or a postnatal exercise class with trained instructors. It can help to burn energy, get rid of fatigue, but also to recover some alertness. If it is difficult to do other exercises in your life, walk at least half an hour every day with your baby. Walking is the best exercise for everyone. Taking your baby for a walk is a good way to encourage him to nap as well. Wait until your baby is at least 6 weeks old before starting more intense exercise. Start your exercise slowly and gradually.

If you're thinking of doing a very strenuous exercise that you haven't done in a while, seek the advice of a medical professional first so you don't cause injury. Be sure to consume fluids (water, juice, etc.) to replace those lost through perspiration. Finally, there is no reason not to breastfeed after exercise.

As a new mom, you may feel like you never have time, but it's important to make sure you're getting all the nutrients you need, even if you end up having lots of small snacks rather than main meals. There are some particularly important nutrients that women need during their childbearing years. If you're avoiding dairy, it's especially important that you get important nutrients like calcium, riboflavin, and iodine from other food sources.

Apart from breast milk, no food brings together all the nutrients necessary for the functioning of the body: proteins, lipids, carbohydrates, vitamins, minerals, trace elements, fibers. The more you vary and diversify your diet, the more you cover all your needs. Eat at least one food from each of these families every day: starches, fruits and vegetables, meat-fish-eggs, dairy products, fats. Consume different foods from each family from one day to the next (for example for starchy foods: bread, pasta, rice, potatoes...).

Do not panic if you are struggling to obtain the balance over a meal or a day: what matters is to have it over the week.

The body does not need all the foods in the same quantity. Some families must be very present. Each being is different. Your diet may differ according to your needs (which depend on your age, sex, etc.). But here is an idea of ​​what foods to eat and how often for a balanced diet:

• The water. Ideally, 1.5 liters of water should be consumed per day as a minimum.
• Starches should be eaten with every meal. This can be cereals or cereal-based foods (such as rice, pasta, semolina, bread, etc.), pulses (lentils, beans, peas, etc.), potatoes, etc. Preferably wholemeal.
• You should also consume 5 fruits and vegetables per day, that is to say at least 400 g, at all meals, in all their forms (cooked, raw, mixed, etc.).
• 1-2 times meat, fish or eggs. In a lower proportion than that of the accompaniment (starches and vegetables).
• 3 dairy products. At each meal, alternate milk, cheese, yoghurt to obtain a good compromise between fat and calcium.
• A little fat. Vary the sources (oils, butter, margarine, etc.) and moderate your consumption.
• Rarely, sweet products. They are all high in calories, either because they are high in sugar (sodas, sweets, etc.), or because they combine sugar and fat (pastries, pastries, chocolate, etc.).
• Alcohol in moderation. Limit your consumption to 3 glasses per day for a man, 2 for a woman. Alcohol is the only food the body can do without.

2. How to feed your child correctly?

The composition and quality of the food we give our children matters. Infants and young children need a nutrient-dense diet based on minimal or unprocessed foods that promote a large and varied diet. Ultra-processed foods, which are often high in salt, fat and sugar, and usually contain additives to make them stable (or to improve their color and flavor), rarely promote good nutrition for young children.

We remind you that from 4 months, your child can, in general, start vegetable purées as well as fruit panades. Before this age, new foods could develop allergies in the child. From 4 months, here are the possible ingredients to make vegetable purées:

• Starches (potato, well-cooked rice)
• Fresh seasonal vegetables with the exception of: tomatoes, onions, peppers, cabbage (red, green, white, curly and Brussels) during the first year. Cooking will be done either with steam (does not require salt and preserves the nutrients better) or in boiling salted water. Always mash well with a fork or potato masher.

From 6 months, you can introduce gluten in the form of bread crusts or biscuits, but watch out for sugar.

At 9 months, you will be able to vary the starches more: potatoes, well-cooked rice, pasta, semolina, wheat and introduce meat maximum 20 g or fish maximum 30 g that you have fried, poached or boiled beforehand.

After the age of one year, you can expand baby's food even more, novelties will satisfy your little one's curiosity...

A wide range of foods are marketed for infants from their earliest years. Many of them are expensive, and many are high in sugars. Food additives used to add color and flavor are often unnecessary and there are concerns that they may harm the health of children and other vulnerable population groups. Foods with added flavorings, colorings and sweeteners are often low in nutrients, but may encourage children to have taste preferences for sweet and highly flavored foods. The composition, quality and safety of our food, beverages and medicines affect the health and well-being of all people.

To know

• Sweeteners
  The use of artificial sweeteners to replace calorific sugars in foods is increasing as sugar reduction programs are encouraged by public health departments and national programs.

• The aromas
  Flavors are the largest sector in the global food ingredients and additives market, but the products themselves do not play a direct nutritional role in food or beverages.
  
  
• Dyes
  The use of dyes in food is common. But since 2008, the EU has required products that contain artificial colors to carry a warning label stating that they may be linked to hyperactivity in children. Artificial colors used in foods, beverages and drugs offer no nutritional or safety benefits. They are used only as cosmetic additives to boost consumer appeal of products, for example by mimicking the color profile of healthier ingredients such as fruits and vegetables. The use of artificial colors in processed foods, beverages, drugs and vitamins is common, as the only products that do not benefit from them (because they are prohibited by law) are infant formula. Artificial additives in food can mask poor quality ingredients and convince consumers that highly processed foods are equivalent to home-prepared versions.

A dozen toxic substances are present on our plates, on nearly 20,000 everyday consumer products. No food is spared: mercury and cadmium have been found in fish, PCBs and dioxins in meat, lead in milk and pesticide residues in fruits and vegetables. In 2010, the Future Generations association researched the chemical substances present in four meals and a snack during a typical day for a 10-year-old child. The results showed that in 24 hours, the child is likely to be exposed, just through his diet, to dozens of chemical molecules.

Why are babies in utero and the smallest children particularly susceptible to exposure to chemicals?

Intrauterine life and later the first years of a child's life (up to 3 years) are essential and often decisive periods of development and growth for the rest of life. Indeed, during the first 8 weeks of pregnancy, for example, each passing day is a decisive development stage for the unborn baby. The brain is more vulnerable to the toxic action of chemical contaminants. These promote many disorders and diseases, because their organism is immature (especially the brain, immune and digestive system.)

In children exposed to high levels of pesticides in utero, different impacts have been observed, such as delayed cognitive development, behavioral effects and birth defects. A strong correlation has also been demonstrated between exposure to pesticides and the incidence of leukemia in children.

But then, should we prefer organic for our children? Even if organic is not free of chemical substances, it does not contain (or very little) pesticides. Eating organic can also have many nutritional benefits. Organic food will also be richer in Omega-3.

If you don't want to eat organic, the other alternative is to consume seasonal products grown in the open ground and not in greenhouses, and rinse them with plenty of water to eliminate some of the pesticides present on the skin. Peeling them has the disadvantage of eliminating many vitamins and minerals. As for meat, as dioxins are located in fat, choose the lightest cuts (poultry, rump steak, filet mignon, etc.).

Do not hesitate to download the YUKA application from the apple store. It is a mobile application for iOS and Android, developed by Yuca SAS, which allows food and cosmetic products to be scanned in order to obtain detailed information on the impact of a product on health.

3. How to make him accept vegetables and a healthy diet

Children's hunger and appetite change from day to day, and even from meal to meal. Children instinctively know what their needs are because they naturally respect their hunger and fullness cues. In other words, they agree to eat when their body tells them they need to and they stop when their body tells them they have eaten enough.

But the attitude of children at the table can be problematic. Indeed, around the age of 2, children often feel the need to assert their autonomy by refusing to eat.

They then reject foods from specific food groups, or completely refuse to eat at meals, eventually gorging on snacks or foods of low nutritional value between meals. Your child needs a routine . Offer him meals and snacks on a regular schedule to keep him safe and stimulate his appetite. Many children prefer - or are able to eat - only small portions of food at a time. Their nutritional needs are great, but the stomach is small and fills up quickly. That's why snacks can be just as important as meals in meeting your child's nutritional needs. But the snacks should not impact the child's meal and thus reduce his appetite at that time (if they are given too late). Serve nutritious snacks at least 2 hours before or after meals. Don't let your child snack all day.

In terms of fruit juices or drinks, limit them. Your child should drink between 500 ml and 750 ml of milk per day, ie no more than 3 cups. Ideally, limit the intake of fruit juice to 125 ml/day, that is to say about ½ cup. Overconsumption of juice/milk can lead to a feeling of satiety and therefore promote satiation at mealtimes since they take up space in the stomach and contain calories.

The fetus begins to develop its senses in the third month of pregnancy. It first develops touch, smell, taste, and hearing. It is therefore at the 12th week that the fetus begins to develop its taste buds. All the food ingested will therefore be transmitted to the baby. You share the same meals. Once born, and even before, it is important to get your baby used to eating all kinds of foods so that he is less fussy later on. Regularly offer him small portions of foods he doesn't like so he can become familiar with them and develop new tastes over time.

To help him accept foods he dislikes more easily, prepare these foods separately. Offer them to him in a separate dish on the table and let him decide if he wants to eat them or not. Or invite him to cook with you; his interest in these foods will increase. You can also try serving those same foods in new and creative ways to make them more appealing.

Here are some ideas:

• Make beautiful plates : a child eats first with his eyes, he observes his plate when you place it in front of him before embarking on the tasting. To put the odds on your side, pre-cut the vegetables and present them with a playful plate. Carrots in sticks that make the outline of a man's face and peas for his eyes, for example. Draw on his plate, letting your imagination run wild. Food should be fun!

• You can also enjoy smoothies . Having a rather nice appearance, smoothies not only hide fruits and vegetables, they are also tasty! Your child will love the huge range of healthy smoothies you can create. The one thing to remember here is that smoothies tend to be naturally high in sugar. So they're not recommended every day, but a few times a week you could offer a healthy smoothie for breakfast.

• Stir veggies into sauce, or cut them up : If your little one loves pasta, you can cleverly mix veggies together and create a delicious pasta sauce. By the time you are done, there will be no sign of the vegetables, but all of their goodness will remain. Mixed vegetables can also be used in traditional dishes such as lasagna or spaghetti Bolognese. If you don't have a blender, you can also often get away with cutting the vegetables very small. As long as they don't look like vegetables, toddlers are often tricked into eating them. Chopped vegetables can be used on pizzas, as well as a wide range of other recipes. They can even be sprinkled on dishes as a colorful finishing touch or used in toasted sandwiches.

• Camouflaging vegetables in recipes : we put cauliflower in a gratin, broccoli in a soufflé, we dress the endives in ham and we put spinach in our quiches. Vegetables can also be hidden in other foods, such as home fries: hide vegetables in breadcrumbs or batter. Here, all your toddler will see when they pick up the food is the breadcrumbs and the outer shell. The veggies will be tucked away nicely in the middle – a place toddlers don't always pay attention to when eating!

• Give them a more tempting name : Sometimes the best way to disguise vegetables is in plain sight. Some very clever parents have come up with the idea of ​​giving different names to fruits and vegetables. So instead of calling a grape a grape for example, they would tell their little one that they are candy. It's amazing how well it works. If they think they're getting a junk food treat or snack, they'll automatically want to try it. You might even join in the fun and make “Mmmm” noises as you stick a humus-soaked carrot stick into your own mouth.

• A macaroni with vegetables . Who doesn't love macaroni? This popular dish is extremely handy for hiding vegetables. But aren't macaroni and cheese unhealthy? Not necessarily ! A few modifications to the traditional recipe can make it a much healthier dish. Spinach, cauliflower and cherry tomatoes are common vegetables to use in macaroni.

Here is a little recipe that we have dug up for you.

• Veggie Cookies – A Surprisingly Tasty Delight: You 've probably never thought of adding veggies to cookies, but they come together surprisingly well. The idea of ​​adding vegetables to sweet treats may seem unpleasant. After all, the reason you like them is because they taste great (which often goes hand in hand with being unhealthy!) However, adding a couple of fruit or vegetable will not ruin the cookies. It may even improve the flavors.

• Do not hesitate to cook with your children : When you prepare a recipe, you always nibble a little on the ingredients within reach. Your children will have both the pride of tasting a dish they have prepared with their hands and will have become familiar with vegetables throughout the preparation. Better yet, have them harvest vegetables from a garden.

• Prefer smaller portions . For example, cut carrots into thin, fairly short slices. It's all about approach and tactics! A child will more easily eat two different small portions of vegetables, which seem to them an acceptable size, rather than one big one that takes up their entire plate. You have to know how to trick these little ones!

• For the aperitif, prefer vegetables instead of crisps or other type of aperitif cakes . It's now or never to give your child the opportunity, before lunch or dinner, to learn about vegetables in a playful way. Prepare portions of small tomatoes, radishes, carrot sticks, cucumber, cauliflower florets, to dip in sauces based on fresh cheese and aromatic herbs (boursin, for example).

We hope that our little tips will be of great use to you. In this time of crisis, food can be an excellent ally against boredom. Make it a new hobby, and the lack of restaurants will be a distant memory! To occupy yourself otherwise, do not hesitate to go to our previous article related to ideas for well-being activities to practice.

And finally, if you would like to share new recipe ideas with us, we are all ears! We will post them in story :)

Beautiful day,

Louisa