Healthy Eating For Children From 7 To 12 Years

2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29

At any age, the child must be fed properly. It depends on how his growing organism will develop in the future.

Children need food for growth and development. Proper nutrition is a diet that provides energy and nutrients, growth, maintenance and strengthening of body tissues. It also increases the body's resistance to diseases and infections.

If the menu is complete, nutritional deficiencies are prevented, which can lead to a number of diseases (such as anemia due to iron deficiency).

Children who did not receive a varied and balanced diet during childhood may not develop their growth potential. Healthy eating in children at the age of 7-12 years should not include mayonnaise, pastries, white bread, chips, nuts and various pastries. You should also limit your consumption of sugar and salt.

The children's menu should include energy sources and essential nutrients to the extent necessary to prevent situations of shortage or surplus. Proper balance between carbohydrates, fats, proteins, vitamins, minerals and water - all the nutrients needed for growth, development and health.

When feeding school-age children, the amount of protein and fat needed by the body is almost the same (about 68 grams per day), and carbohydrates are required 4 times more. It is necessary to emphasize the nutritional diversity of cereals, vegetables and fruits.

Sample options for breakfast, lunch and dinner that can be combined:

1 Oatmeal with butter - 200 g;

2 slices of wholemeal bread with jam - 2 pcs.;

3. Delicious milk casserole (cottage cheese, egg, flour, milk, sugar) -70 g;

4. Tea with milk (tea, milk, sugar) - 180 ml;

5. Breakfast cereals with low-fat milk-200 g;

6. Fresh fruits 100 g;

7. Boiled egg.

Options for combined lunch menu:

1. Vegetable soup with sour cream (potatoes, carrots, onions, cabbage, zucchini, green peas, vegetable oil, sour cream) 250 ml;

2. Lean beef, poultry, turkey, steamed fish - 90 g + boiled potatoes;

3. Mashed potatoes;

4. Meat baked meatballs - 90-100 g + spaghetti or cooked pasta - 100 g;

5. Vegetable salad;

6. Slices of type or wholemeal bread -1-2 pcs.;

7. Compote or fresh fruit.

Snack:

1. Milk with semolina - 200 g

2. Sweet bread with cottage cheese or other filling + a piece of low-fat yellow cheese or ricotta cheese;

3. Fresh or yogurt - 150 g;

4. Homemade cake - 1-2 pieces;

5. Fruits;

6. Homemade pie with cheese - 70-80 g;

7. Wholemeal biscuits and cheese.

Evening menu:

1. Fish baked with vegetables, a glass of tomato juice;

2. Pasta and vegetable salad seasoned with olive oil;

3. Omelet, steamed or baked;

4. Potato casserole with meat;

5. Carrot and cabbage salad;

6. Roast rabbit, dried fruit compote, bread.