He althy food for children: list, norms and features

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

Child nutrition is the key to its full development. From birth, parents lay the foundation for children's he alth. Food for children should be he althy, tasty and nutritious. For the correct formation of all systems of the child's body and the skeleton, a complete diet is needed.

Eating Rules

Food for children from the first days of life should be selected taking into account the characteristics of the body and the digestive system. Meals should contain a maximum of useful substances that are easily digestible.

Breakfast is hearty and nutritious. Lunch is lighter. Lunch is the most nutrient dense. Dinner for a child is approximately equivalent to breakfast in terms of calories.

Food should be warm so that it is better absorbed. Completely exclude fatty and fried foods from the children's diet. You can not overfeed the child, and also force him to eat.

Store-bought juices are not recommended for drinks, as they cause appetite and disrupt the work of the stomach. Do not give carbonated drinks to children, especially if they are brightly colored.

For the proper functioning of the digestive system, the entire daily diet is divided into 4-5 meals. The main foods in a child's diet are: meat and fish, eggs, dairy products, cottage cheese, cereals, vegetables and fruits, bread.

Proteins, fats, carbohydrates

Food for children should be balanced. Protein is necessary for the formation of the bone skeleton and mental development. Its deficiency reduces immunity, mental and physical activity. Animal protein contains substances indispensable for the child's body, responsible for hematopoiesis and bone structure.

A moderate amount of fat should be present in a child's daily diet, as they are sources of vitamins A and D. They, in turn, increase immunity, have a positive effect on growth and development. Vegetable and animal fats should make up about 15% of your daily diet.

Carbohydrates are the energy and energy boost for the whole day. Their number should not exceed 30% of the diet, as excess leads to overweight. If your child has a stomach ache after eating, complex carbohydrates such as legumes, potatoes, and baked goods should be avoided.

Vitamins

The norm of food for a child is from 1300 to 2000 calories per day. The diet should be balanced vitamins and nutrients. Be sure to include fruits and vegetables in the menu.

The main vitamins in a child's diet are A and D. They are responsible for mental and physical development. Vitamin A supports normalskin color is involved in the formation of good vision. It is found in foods such as:

• Pumpkin.
• Apricots.
• Bulgarian pepper.
• Sea buckthorn.

Vitamin D is useful from birth. It is involved in bone formation, improves calcium absorption. It contains:

• Chicken yolk.
• Butter.
• Fatty fish and cod liver.

Vitamin C protects the body from exposure to microbes, improves immunity. It improves the absorption and absorption of iron. Found in rose hips, currants, cauliflower.

Vitamin B is important for the circulatory system. It is responsible for the functioning of the brain. Found in pork and beef liver, cereals.

Dairy

Telling kids about food should be as simple as possible. Every parent knows about the benefits of products. Calcium is responsible for the development of the bone skeleton. Dairy products should be in every child's diet:

1. Cottage cheese, the fat content of which is not more than 5%.
2. Milk.
3. Ryazhenka.
4. Kefir.
5. Natural yogurt without additives.
6. Sour cream.

Be sure to include butter in your daily diet. If the child does not want to eat cottage cheese or drink milk, recipes that require these products will come to the rescue. Casseroles, desserts, complemented with fresh berries and fruits, will appeal to children.

Baked goods

Pastries are loved not only by children, but also by adults. Experts recommendwhole grain bread, as it has a positive effect on bowel function. It is not recommended to feed freshly baked pastries to children.

Pasta must be made from durum wheat. A great solution would be homemade noodles made by hand.

Purchased dumplings and dumplings are not recommended for children. They must be prepared independently from proven products. In addition, making dumplings can become a common activity for the whole family.

Fruits and vegetables, cereals

Food for children should be varied and he althy. Fruits and vegetables are included in the diet all year round. The daily norm is about 250 grams. Fresh fruits and berries are a source of vitamins and minerals.

It is recommended to cook stews from vegetables, stew them or bake them, and also eat them fresh. Soups cooked from carrots, potatoes, cabbage, with the addition of greens are useful for the child's body.

Fresh juices, from both fruits and vegetables, are he althy and nutritious. If it is not possible to cook them yourself, choose a product intended for baby food. The norm of juice per day is no more than one glass.

Porridges will be an excellent source of fiber, along with fruits and vegetables. They improve bowel function, energize for the whole day. If parents do not know what is possible for a child to eat, then cereals are the best solution. The most useful are:

• Pearl.
• Buckwheat.
• Rice.
• Millet.
• Wheat.

Porridge can be cookedmonocomponent or combine several types of cereals together.

Children's nutrition per year

The transition of a baby from breast milk or formula to simple food begins at 6-7 months from birth. From this moment on, parents have the important mission of preparing a children's menu. A child's food per year should be balanced, contain useful vitamins and minerals.

There must be porridge for breakfast. Delicious and he althy recipe:

1. A small piece of zucchini and half an apple are rubbed on a fine grater.
2. A glass of herculean groats is poured into a multicooker bowl, poured with water. Then zucchini and an apple are added.
3. Porridge is cooked on the required mode. Before serving, add a small piece of butter.

For lunch, children are recommended vegetable soups boiled in water or meat broth. From the age of 8 months, you can feed the baby puree. It is very easy to make this soup. This puree will be he althy and nutritious.

For dinner, you can cook fish cakes for your baby:

1. Fish fillet is scrolled in a meat grinder or chopped with a blender.
2. Pre-boiled carrots are peeled, finely chopped.
3. Soak two slices of bread in milk or water.
4. All components are combined, formed into cutlets and steamed.

Baby food requires parents to carefully select products for cooking. After overeating, the child may experience pain after eating, so it is important to monitor the portion size.

Exampledaily menu

The child's diet is divided into 4-5 equal meals. Parents often wonder how to diversify the menu and what to cook. An approximate list of dishes will help solve this issue:

• Breakfast is an important meal of the day. The best will be cereals boiled in milk, chicken eggs, scrambled eggs. To complement breakfast, sandwiches with butter and a small piece of cheese will help. Of the drinks, the most useful are rosehip broth, cocoa or dried fruit compote.
• For lunch, it is recommended to cook soups with meat or fish broth, with the addition of vegetables or cereals. Cutlets are served with a side dish of mashed potatoes, durum wheat pasta, buckwheat. Drink - jelly, compote, freshly squeezed fruit juice.
• For afternoon tea, children are served fermented milk products such as kefir, yogurt, cottage cheese. Additionally, they give oatmeal cookies, pastries, fruits.
• Dinner should be lighter. Vegetable stew, boiled chicken egg, scrambled eggs or vegetable salad would be a great option.

You can not force a child to eat, it is bad for the intestines. For the assimilation of food for breakfast and dinner, it takes from 25 minutes, for lunch - about 30 minutes. While eating, nothing should distract the child.

Balanced, wholesome nutrition is the key to the proper development of the child. Parents should set an example for their children at the table, instill the right habits.