Read more about the recommended nutrition, and learn how to analyze yours here (
www.nlm.nih.gov/medlineplus/nutrition.html), and if you have further concerns, you may want to consult a professional (e.g. dietitian). In general, nutrition should include about 30-35 calories per kg per day.
Eat a healthy diet with a lot of vegetables, fruits, and whole grains and a limited amount of red meat. Get at least five servings of fruits and vegetables every day. More is even better. Tips for achieving this goal include: Make fruits and vegetables part of every meal. Frozen or canned can be used when fresh isn't convenient. Put fruit on your cereal. Eat vegetables as snacks. Have a bowl of fruit out all the time for kids to take snacks from.
Cut down on bad fats (trans fatty acids and saturated fats) and consume good fats (polyunsaturated and monounsaturated fat like olive oil and canola oil). Tips for achieving this goal include: Choose chicken, fish, or beans instead of red meat and ch
