Rita Edakhe - Elite Fitness Trainer & Sport Nutritionist

As parent of growing child, we all are dismayed by how often our kids are exposed to unhealthy and less nutritious food.

Please remember that your kids aren’t born with a craving for French fries and pizza and an aversion to broccoli and carrots.

Factor in your own hectic schedule and it’s no wonder so many kids’ diets are built around convenience and takeout food. But switching to a healthy diet can have a profound effect on your child’s health, helping them to maintain a healthy weight, stabilize their moods, sharpen their minds, and avoid a variety of health problems. A healthy diet can also have a positive effect on your child’s sense of mental and emotional wellbeing

The sooner you introduce wholesome, nutritious choices into a child’s diet, the easier they’ll be able to develop a healthy relationship with food that can last them a lifetime. And it can be simpler and less time-consuming than you imagine.

With these tips, you can instill healthy eating habits without turning mealtimes into a war zone

1. Eat veggies & fruits
2. Mix variety of food
3. Put down the processed foods
4. Give kids choices
5. Use carbs as main fuel
6. Eat one family meal every day
7. Be their food role model
8. Limit portion sizes
9. Focus on overall diet rather than specific foods
10. And most important regular exercise for building strengths

If you want someone to do it for you, contact me!

As Singaporeans, there is no doubt that we enjoy our food & thanks to work from home, our chair time has increased significantly.

Many of my clients complaint about over or inconsistent eating habits which cause then weight gain and sitting in front of our desk working for 8 hours daily doesn’t make it better.

So if you wana live longer? Then resist your inner hunger, eat less and move more.

So what is

The basic idea behind ‘eat less, move more’ is that body fat is purely a result of excess energy. Which means, if we take in less energy than we’re using, we will lose weight. Eating fewer calories than we’re using is called being in a calorie deficit.

So if we have more energy than we need, our bodies will store that energy. The excess energy either gets stored as glycogen in your muscles or as fat.

Here are my eating pattern recommendations helped many of my clients to bring a change

# As our predecessor says, 3 meal-timing habits are one of best meathods for good health.
# A consistent daily eating duration of fewer than 12 Hour per day,
# Eating most calories in the earlier part of the day and avoiding food intake close to bedtime, while sleeping, or very early morning when melatonin levels are high.