Can eating fruits cause fat? How much is the right amount to eat?

Parents Zone

Parents Zone

Written by : Registered Dietitian (Australia) Chung Yong Man

 

Everyone says to eat more fruit, although fruit is beneficial is a cliché, but at the same time there are a number of mysteries: fruit is not very high in sugar? Will eating it cause fat? Is it necessary to eat fruit before meals in order to absorb the nutrients in the fruit? Let me break it down for you one by one.

 

Fruits can cause fat?

Yes, because fruit contains natural sugar – fructose, can provide calories, so a lot of fruit will intake too much calories, resulting in obesity. However, in addition to fructose, fruit also contains other nutrients, which have great health benefits. For example, oranges, kiwis and strawberries are rich in vitamin C, which helps to strengthen resistance. Bananas, melon and raisins are rich in potassium, which helps stabilize blood pressure. In addition, the dietary fiber in fruits can help prevent constipation and maintain intestinal health. I still encourage people to develop the habit of eating fruits every day, as long as the amount of fruits consumed is controlled, it will not lead to fructose overload.

 

According to the recommendations of the Hong Kong Department of Health, the daily portion of fruit intake is as follows.

Children aged 2 to 5 years: at least 1 serving per day

Children aged 6 to 11 years, adolescents, and adults: at least 2 servings per day

1 serving of fruit =

2 small fruits, e.g., kiwi, plum

1 medium-sized fruit, e.g. orange, apple

Half a large fruit, e.g. banana, dragon fruit

Half a bowl of granular fruit, e.g., lychee, grapes, longan, or cut watermelon, melon

1 tablespoon of dried fruit without added sugar or salt, such as dried raisins, dried prunes

 

I recommend that you eat 2 to 3 servings of fruit daily, and that you choose more fruits of different types and colors to get a more comprehensive intake of different nutrients.

Eating fruit before meals is the most “nutritious”?

There is a popular belief that eating fruits before meals is more nutritious. In fact, there is no scientific basis for this view, healthy people can eat fruit at any time. However, for some people who are in the process of weight control, adjusting the time of eating fruits may help, because the dietary fiber of fruits can increase the feeling of fullness, and eating fruits before meals can help them avoid eating too much during meals, or they can arrange to eat fruits after meals to prevent eating other high-calorie snacks due to “feel peckish”. However, people with diabetes need to pay attention to the amount and timing of fruit intake, please consult your doctor and dietitian for advice.

Having breakfast makes you smarter. What breakfast can “wake up our brain and morning”?

Parents Zone

Parents Zone

Written By: Founder of Kat-Spirit Nutrition Centre 

          Senior Nutritionist Ng Yiu Fun

 

The school year has started, did the children have breakfast before school? Many children have different reasons for not eating breakfast, but parents should pay attention to the fact that breakfast has a great impact on the growth of children!

 

Earlier, a study by the Chinese University of Hong Kong showed that breakfast has a significant impact on the academic performance of students. Students who have the habit of eating breakfast every day, test scores are more than 5 points higher than the average student who did not eat breakfast. Why does breakfast make us smarter?

 

Because the brain needs blood sugar for nutrient absorption and consumption, but when our body sleeps all night without food, the body has consumed our blood sugar for the whole day. Therefore, we need to eat breakfast to replenish blood sugar, so that our response becomes faster. Parents may ask, “What is the best breakfast for children?

 

What breakfast can “wake up our brain and morning”?

  1. Starchy food

 

This includes porridge, flour, noodles, rice, bread and biscuits, so we can eat a sandwich, a bowl of macaroni or rice flour as well; even drinking milk, eating oatmeal or corn flakes is fine

 

2. Protein supplement

 

Since protein itself can make us react faster, for example, shredded chicken is rich in protein, so for breakfast, you can choose a bowl of rice noodles in shredded chicken soup or macaroni in shredded chicken soup, or have an egg sandwich with cheese, which can also help us replenish our needs for the day. So all parents remember to remind children to eat breakfast before going to school!

Wear face mask for long time during Epidemic.
How to make children learn to “look at people’s eyebrows and eyes”?

Parents Zone

Parents Zone

Written by: Hong Kong Speech and Swallowing Therapy Centre
           Senior Speech Therapist Eunice Siu

In our daily interactions with others, we not only observe others’ behaviors, but also “explain” and “predict” others’ behaviors. Theory of mind is the ability to infer or substitute other people’s mental states, such as their thoughts, beliefs, desires, and intentions, etc., and to use this ability to explain other people’s thoughts, perceptions, and predict their behaviors. Theory of mind can be subdivided into “emotion recognition”, “beliefs” and “pretend play”.

The developmental period for children’s theory of mind is from approximately 3 to 7 years of age. However, before the age of 3, children need to master the following skills to effectively develop theory of mind skills.

1. noticing and imitating the behavior of people around them
2. recognizing the emotions of others and using words to express them (e.g., happy, sad, angry, surprised)
3. participates in pretend play
4. understands that different people have different desires and preferences
5. understands that people will act to get what they want (e.g. reach for candy)
6. understands the causes and consequences of unsympathetic emotions (e.g. if I hit my brother, my mom will be mad and then she will scold me) 

Ways to improve the theory of mind are:

 

1.Use more psychologically relevant words when talking to your child 

 

Using psychologically related words to communicate with children can help children understand their own and others’ psychological conditions more specifically. Examples of psychologically related words are “think,” “pretend,” “know,” “believe,” “feel,” and words related to emotions. Pay attention to what your child is trying to say and then respond. For example, “Ah! You want cake”, “Don’t be afraid! You think I’m gone, but I’m still here,” and “Mommy’s mad at you for hitting your brother. Parents can also explain to their children the psychological situation of others, e.g., “Mei-mei is smiling so much when she receives a birthday present, she should be very excited.

 

2.Participate in role-playing games with your child

 

Role-playing games encourage children to put themselves in different situations and characters’ perspectives to draw inferences about their behaviour. To begin, children can pretend to be common everyday characters, such as mothers, doctors, teachers, and drivers. Parents should pay attention to the fact that both the words and behaviours in the game should be substituted for the role played. This activity helps children experience a variety of emotions, thoughts and interactions in different social situations, and learn to observe, imitate, anticipate, review and adjust their thoughts and behaviours.

I hope parents can make good use of the opportunity to share and communicate more with their children in daily life, so that they can learn to “look at people’s eyebrows and eyes” (meaning read people’s faces) and become a “mind-reading detective”!

Source:
Hollin, P., Baron-Cohen, S.,& Hadwin,J.(1999). Teaching children with autism tomind-read. West Sussex, England: Wiely Press

Lowry, L.(2015).” Tuning in” to others: How young children develop theory of mind. The Hanen Centre.

Spastics Association of Hong Kong (2005). Connecting: Developing social skills in children with autism. Spastics Association of Hong Kong.

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To love children, first to love themselves,
3 moves to teach you to maintain the best mental state

Parents Zone

Parents Zone

Written by :Family Dynamics Child Play Therapist
                   Marriage and Family Therapist, Ms. Lee Wai Zi

In today’s society, it is indeed not easy for parents to maintain a good state of mind and body. I have met with many parents and found that the difficulty most parents face is not that they do not understand their children’s feelings and needs, or that they do not know how their behavior affects their children, but that it is difficult to maintain a trusting and optimistic attitude towards their children when they are in a situation. Often, parents become increasingly anxious as they worry that their child’s problems will continue and worsen, and repeat ineffective ways of dealing with their child’s problems.

So, how can parents maintain the best mental state to face the stress and challenges of disciplining their children? Here are some tips for parents to consider:

1. Be more sensitive to your own stress levels
Parents are human beings, so there will be times when they are depressed or physically and emotionally exhausted. The purpose of parents being sensitive to their own mental state is to remind themselves that they need to take care of their own needs first. It is difficult for parents to be sensitive and responsive to the needs of their children when they are in a highly stressed state. Conversely, inappropriate responses may harm the child and damage the parent-child relationship.

2. Use resources effectively to relieve stress
When parents feel stressed, they should try to explore and make good use of their own internal and external resources to regulate their negative emotions. For example, find family members or friends to talk to, do things that can relax you, and find positive thoughts and beliefs to encourage you. The purpose is to give yourself a proper rest and temporary relief from stress.

3. Turn your mind around and reflect
If a parent’s stress continues and increases, professional help is needed. Sometimes, these pressures come from more than just external influences. Parents’ self-worth, worldview, and perceptions of things can affect how we parent. For example, some parents worry that they are not doing enough to fulfill their parental responsibilities and end up pushing their children to study or participate in activities, or even that they are not flexible enough to respond to their children’s needs when they are stressed and negative. If

parents are aware of and take care of their own feelings and needs, they can prevent their negative emotions from affecting the next generation.

Therefore, parents who love their children must first love themselves. Only when parents are healthy and happy can their children grow up healthy and happy.