Aw fɔ mek yu pikin in it balans? Sɔm izi we dɛn!

As mama ɔ papa, yu go mɔs fil se yu gɛt big wok fɔ di it we yu pikin de it, nɔto so? ‘Mi pikin de it fayn? Yu tink se i de gɛt di it we i nid?’ Kwɛstyɔn dɛn lɛk dis kin de na yu maynd ɔltɛm. Infakt, fɔ gi pikin tin fɔ it fayn fayn wan rili impɔtant fɔ mek i gro, fɔ gɛt wɛlbɔdi, ɛn fɔ mek i gɛt trɛnk ɔl di de. So tide, lɛ wi tɔk bɔt wetin na dis balans it, wetin mek i impɔtant fɔ pikin dɛn, ɛn aw fɔ mek sɔm pan di it dɛn we dɛn lɛk gɛt mɔ tin fɔ it.

Wetin na Balans it?

Fɔ tɔk am simpul wan, balans it na di wan we gɛt di men tin dɛn we wi smɔl pikin dɛn nid fɔ gro fayn ɛn gɛt wɛlbɔdi, mɔ di fayv ɛn prɔtin , ɛn we dɛn kin ɛnjɔy fɔ it. We dɛn gɛt dɛn tu, dɛn kin gɛt di trɛnk fɔ ple, lan, ɛn strɛch ɔl di de. Jɔs lɛk aw motoka nid gud ɔyl fɔ rɔn, na so wi pikin dɛn bɔdi nid dɛn tin ya bak.

Wetin na di bɛnifit dɛn we fayv gɛt?

Naw luk, dis kayn fayv de ɛp fɔ ful wi pikin dɛn bɛlɛ. Dɔn dɛn nɔ go ebul fɔ se ‘A angri, mama’ ɔ aks fɔ junk it. Nɔto dat nɔmɔ, dis fayv go mek am izi bak fɔ dɛn fɔ go na di bafa, we min se dɛn nɔ go gɛt bɔku prɔblɛm lɛk kɔnstipɛshɔn. Dis rili impɔtant fɔ yɔŋ pikin dɛn. Vejitebul (e.g. karɔt, bins, pɔmpin), frut (e.g. mango, banana, papaya), grɛn (e.g. spinach, kale), ɛn ɔl gren (e.g. brawn rays, ɔts) gɛt bɔku fayv.

Wetin mek prɔtin rili impɔtant?

Protɛin impɔtant fɔ mek wi smɔl pikin dɛn gro, gɛt trɛnk, ɛn fɔ mek dɛn nɔ ebul fɔ fɛt di sik. Jɔs lɛk aw dɛn nid brik fɔ bil os, na so bak dɛn nid prɔtin fɔ mek di bɔdi gro ɛn mek insɛf fayn. Mit, fish, eg, milk ɛn dairy prodakt (yogɔt, chiz), chikip, grɛn bins, lentil, ɛn soya gɛt bɔku prɔtin. Di enaji we de kɔmɔt pan dɛn it ya na in de mek pikin dɛn de rɔn ɛn ple ɔl di de, lan fayn, ɛn gɛt wɛlbɔdi.

Yu tink se i nɔ kin izi fɔ balans ɛvri it?

Fɔ tɔk tru, fɔ tray fɔ mek shɔ se ɛvri it we yu pikin de it 100% balans kin bi prɔblɛm sɔntɛnde. Nɔn pan wi nɔto supa mama ɛn papa, nɔto so? Sɔntɛnde wi kin bizi, ɔ wi pikin nɔ kin lɛk sɔm it dɛn we gɛt fayn fayn tin dɛn fɔ it, i kin kray, ɔ i kin luk ɔdasay. Bɔt di tin we impɔtant pas ɔl na fɔ tink bɔt dis balans ɛn tray fɔ du am ɛnitɛm we i pɔsibul. Nɔ mek big tin wit wan it ya ɛn de. Wetin impɔtant na fɔ mek shɔ se yu pikin gɛt di it we i nid fɔ lɔng tɛm. Tek at, yu kin du dis! Smɔl smɔl tin dɛn kin mek big difrɛns.

I izi we fɔ ad nyutrishɔn to di it dɛn we yu smɔl pikin lɛk

Wi pikin dɛn lɛk sɔm it dɛn. Bɔt sɔntɛm dɛn it dɛn de nɔ kin gɛt bɔku tin fɔ it ɔltɛm. Wi nɔ go jɔs nɔ gri fɔ gi dɛn dɛn it dɛn de, bikɔs dɛn gladi at impɔtant to wi bak. So lɛ wi si aw wi kin mek sɔm pan dɛn fav it dɛn gɛt mɔ tin fɔ it ɛn smɔl `hɛlth`.

1. If yu giv mi fried chicken or chicken nuggets...

Yu smɔl pikin lɛk fɔ it chukchuk nugɛt ɔ fried chukchuk pis, nɔto so? I nɔ fayn fɔ gi dɛn dɛn tin ya ɔltɛm, bikɔs dɛn gɛt bɔku fat. Bɔt aw i go fayn if yu kin ad smɔl fayv to dɛn wan wan tɛm? Jɔs tink bɔt dat, i go mek di it gɛt mɔ tin fɔ it, i go ful-ɔp yu bɛlɛ smɔl, ɛn i go mek da it de we gɛt fat nɔ go ambɔg yu smɔl.

"Na sɔm tin dɛn we yu kin tray fɔ du:"

• Sɔm apul slais: If yu put dɛn insay smɔl sɔl wata, dɛn nɔ go tɔn blak, ɛn dɛn kin swit.
• Wan karɔt ɔ seleri stik: Dɛn go it dɛn tin ya wit gladi at we yu kɔt dɛn insay fayn fayn stik dɛn ɛn gi dɛn wit smɔl dip.
• Ɛni ɔda vɛjitebul we yu pikin lɛk: kɔkumba, tu ɔ tri bin sprot we dɛn dɔn bɔy, ɔ ivin wan kabij lif fayn.

"We yu ad smɔl tin lɛk dis, di pikin kin gɛt di gladi at fɔ it dɛn `(nuggets)` dɛn de, ɛn yu kin fil pis bak, nɔto so?"

2. Wetin yu kin gi wit French fries?

We wi se `french fries`, nɔto di smɔl wan dɛn nɔmɔ lɛk am, bɔt wi lɛk am bak. Bɔt bɔku tɛm, i jɔs gɛt stach (`kabɔhaydrɛt`) ɛn ɔyl. So if yu kin ad sɔntin we gɛt bɔku prɔtin to am, i rili valyu. Protɛin na in de gi dɛn di ɛnaji we dɛn nid fɔ di de, ɛn di mɔsul dɛn de gro.

"Na sɔm ɛgzampul dɛn ya:"

• Sɔntin lɛk chikip: Bɔyl dɛn ɛn ad smɔl sɔl ɛn pepa. Ɔ wan slais fɔ `(beked tofu)`.
• Chikin brest ɔ drɔmstik: Dɛn kin bɔyl am, gril am, ɔ dɛn kin gi am lɛk smɔl kari. Mitbɔl, mitlɔf, ɔ ivin bɔd chɔp (if yu pikin go it dɛn ɛn no rilijɔn nɔ de stɔp am) fayn.
• Ilɛksɛf na eg we dɛn dɔn bɔy, ɔmɛlet, ɔ eg we dɛn dɔn skram: Eg na fayn it we gɛt bɔku prɔtin. Dɛn kin izi bak fɔ mek.
• Tuna fish, sadin: If dɛn kam insay tin, pik di wan dɛn we nɔ gɛt bɔku sɔl. Ɔ ivin di fish we lɛf frɔm di de bifo, i fayn.

"We yu mek smɔl chenj lɛk dis, yu kin ad smɔl mɔ nyutrishɔn to da `(french fries)` it de. Dɔn i nɔ go jɔs bi bɔnch ``ɛmti kalori``."

3. We yu de mek sandwich wit deli mit...

Sandwich na tin fɔ it kwik ɛn izi fɔ pikin dɛn we dɔn rich skul ej. Bɔku tɛm wi kin yuz deli mit (lɛk sosish ɛn ham) fɔ dis. We yu de gi dɛn tin ya, di bɛst we fɔ ad fayv na fɔ yuz ɔl gren bred ɔ wan ol gren rol. Dɛn tin ya gɛt bɔku fayv ɛn dɛn nɔ gɛt bɔku shuga.

"Bot som pikin dem laik wait bred. If na so, yu fit ad som vegtebul laik dis to ad fayba:"

• Wan lif we gɛt lɛtis ɔ spinach: Dɛn tin ya na fayn say fɔ gɛt fayv ɛn vaytamɛn.
• Sɔm slais tomato ɔ kɔkumba: Dɛn tin ya kin mek di it gɛt fresh flawa ɛn mɔstɔ.
• Sɔm karɔt dɛn we dɛn dɔn grat: Di kɔlɔ fayn ɛn i gɛt tin fɔ it.

"We yu ad vegjetabul we gɛt kɔlɔ lɛk dis, di sanwij kin fayn, i kin te, ɛn i kin gɛt tin fɔ it! Di pikin kin it vɛjitebul we i nɔ ivin no."

4. We yu de sav pasta kayn lɛk makaroni ɛn nuts...

We yu tɔk bɔt makaroni ɛn chiz, ɛni kayn pasta, ɔ nuts, yu smɔl pikin dɛn mɔt kin wata, nɔto so? We yu de mek dɛn tin ya, yu kin kɔt sɔm pan dɛn fav vegjetabul dɛn ɛn stir dɛn insay Ɔ, yu kin ad sɔm vegjetabul dɛn we dɛn dɔn stim pan am. Dis go ad sɔm ɛkstra fayv ɛn vaytamɛn dɛn.

"Tray dɛn kayn vɛjitebul ya:"

• Brɔkoli ɔ kɔliflawa: Kɔt am smɔl smɔl, bɔyl, ɛn ad am.
• Mushroom: Slais dɛn tint wan ɛn frɛy dɛn insay smɔl ɔyl.
• Aniɔn ɛn galik: Ad dɛn to di ɔyl ɛn frɛy te i gold brawn, ad dɛn fɔ mek i gɛt fayn fayn sɛnt.
• Pɛpa: Pɛpa we gɛt kɔlɔ (yɔlɔ, rɛd, grɛn) kin luk fayn ɛn i gɛt bɔku vaytamɛn C bak.
• Zukini ɔ yɔlɔ skwash: Yu kin slais dɛn tin ya bak tint wan ɛn ad dɛn.
• Karɔt, lik: Ad to di pan.

"Imajin, we yu pikin ad sɔm vɛjitebul to dɛn fav makaroni lɛk dis, i nɔ no se i de it vɛjitebul ɛn gɛt nyutrishɔn. If yu ad chiz, yu kin ridyus am smɔl ɛn ad mɔ vɛjitebul."

Tink bɔt dis: Fɔ it difrɛn difrɛn it dɛn impɔtant!

Apat frɔm di balans we wi dɔn tɔk bɔt ɔp, difrɛn difrɛn it dɛn we dɛn de gi pikin impɔtant bak. If yu kɔntinyu fɔ gi di sem kayn it, di pikin nɔ go lɛk am, ɛn di bɔdi nɔ go gɛt difrɛn tin dɛn we de mek i gɛt tin fɔ it. I jɔs tan lɛk se yu nɔ go ebul fɔ drɔ fayn fayn pikchɔ if na wan kɔlɔ nɔmɔ yu gɛt na pent bɔks.

So tray fɔ put bɔku difrɛn vɛjitebul, frut, grens, mit, fish, ɛn nɛt insay dɛn it as yu ebul. I fayn bak fɔ mek dɛn no bɔt nyu tin dɛn we dɛn lɛk ɛn nyu it dɛn. Ilɛksɛf dɛn nɔ lɛk am fɔs, dɛn go yus fɔ it am smɔl smɔl. Peshɛnt ɛn tray.

Ustɛm yu fɔ go to dɔktɔ?

If yu gɛt ɛni dawt ɔ kwɛstyɔn bɔt aw yu pikin de it, aw i de gro (i de gro lɔng ɔ i de big), ɔ aw i lɛk fɔ it, di bɛst tin fɔ du na fɔ tɔk to yu pikin in dɔktɔ we de mɛn pikin dɛn. I kin gi yu advays we fit yu pikin ɛn if nid de, du tɛst.

"Sɔntɛnde yu dɔktɔ kin rifer yu to pɔsin we sabi bɔt it we dɛn dɔn rɛjista. Dɛn kin luk mɔ dip wan pan di tin dɛn we yu pikin nid fɔ it ɛn ɛp yu fɔ mek plan fɔ it. Dɛn kin tich yu bak bɔt ɔda it dɛn we yu pikin nɔ lɛk fɔ it."

"So, witout hol kweshon fo yu maind, no hesitate to seek medikal advais if nid de, okay? Na di bigest invesment we yu fit mek fo yu pikin helti fiuja."

So, lɛ wi mɛmba wetin wi bin de tɔk bɔt? (Mɛsej we dɛn kin tek go na os)

Pan ɔl we sɔntɛnde i kin fil lɛk se i nɔ izi fɔ gi pikin tin fɔ it we gɛt bɛtɛ tin fɔ it, bɔt i nɔ pɔsibul. Smɔl, simpul chenj dɛn kin mek big difrɛns.

• Fayba ɛn prɔtin tan lɛk wi smɔl pikin dɛn bɛst padi dɛn. Dɛn tu tin ya rili impɔtant fɔ mek dɛn gro, trɛnk, ɛn protɛkt frɔm sik.
• Yu nɔ nid fɔ bi 100% kɔnsistɛns wit ɛvri it. Di impɔtant tin na fɔ tray tranga wan as yu ebul. Nɔ wɔri fɔ mis wan ɔ tu dez.
• Ad smɔl smɔl vɛjitebul, frut, ɛn it dɛn we gɛt bɔku prɔtin to di it dɛn we yu pikin lɛk. Dis go ɛp dɛn fɔ gɛt tin fɔ it we dɛn nɔ ivin no. I tan lɛk se yu de du gud tin na sikrit.
• Tink bak bɔt difrɛn difrɛn tin dɛn we dɛn kin it. Bifo yu gi yu pikin di sem tin, mek yu pikin no difrɛn tin dɛn we i lɛk ɛn difrɛn kɔlɔ dɛn.
• If yu gɛt ɛni kwɛstyɔn ɔ dawt, go to dɔktɔ we de mɛn pikin dɛn ɔ pɔsin we sabi bɔt it we dɛn dɔn rɛjista. Dat go gi yu di rayt gayd.

So, lɛ yu gɛt di trɛnk fɔ mek it dɛn we gɛt fayn fayn tin dɛn we yu pikin go it wit lɔv, gladi at, ɛn gladi at! Mɛmba se smɔl smɔl tin dɛn kin mek big chenj. Di kɔmitmɛnt we yu mek valyu fɔ yu pikin in wan ol layf.

` Bεlεns it, pikin dεm in nyutrishכn, fayv, protin, hεlty it, pikin dεm fכ it, nyutrishכnal advays