2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
A complete diet is essential for both proper growth for children and their overall development. The guiding principle for all ages is the regular intake of varied and balanced food, but enough water - too. At home, parents are an example, which is good to encourage kids to build their eating habits.
At different ages, children's daily needs for energy and nutrients are also different. Experts recommend that they be taken at three main meals (breakfast, lunch and dinner) and with two intermediate - morning and afternoon breakfast. Thus, the daily food intake is moderate and regular.
Breakfast in the morning provides energy for the child's body to prepare for the day. 150 g of yogurt with 2-3 tablespoons of muesli and a handful of berries would satisfy all the nutritional needs of a school-age child.
With a well-balanced diet, the child's body will receive sufficient amounts of macro- and micronutrients. As a main component, carbohydrates should make up between 45 and 60% of the daily energy intake. Proteins and fats should be 15-20%, ie. 30% of energy needs. It is necessary to pay attention to the trace elements (vitamins and minerals) that ensure the proper functioning of the body.
It is well known that children love to eat sweets. It is therefore important that the daily intake of additional sugar does not exceed 10% of the total. For eight-year-olds, this would mean no more than 30 g per day, for pre-adolescent age - 47 g, and during puberty - up to 60 g per day. Additional sugars include those needed to prepare various foods, as well as those in fruit juices and sweeteners.
These substances are found in a certain proportion in the daily diet of the child. Depending on their ingredients, foods can be divided into six groups.
Groups of foods in the diet of children
At its core, the food pyramid contains grains, fruits and vegetables. They are followed by milk and dairy products, meat and its substitutes. On top are the fats.
1. Cereals
These foods and products, especially unprocessed, are a good source of complex carbohydrates and fiber, B vitamins, iron and magnesium. Wheat, oats, barley, corn, buckwheat, millet, rice and quinoa are all part of this group.
It is recommended that cereals be included in the first meal of the day - in the form of wholemeal bread and cereals. Special attention should be paid to what snacks we buy, as they contain large amounts of added sugar.
2. Vegetables
Photo: Super MamA
Vegetables are second in the food pyramid and are a good source of fiber, vitamins, minerals and low-fat phytonutrients. Experts recommend that children get used to them as soon as they start eating solid foods. This will create and maintain habits for their consumption, which helps to obtain the full range of nutrients. Seasonal vegetables are always welcome on the kids' menu.
3. Fruits
They are an excellent source of fiber. They are rich not only in vitamins, minerals and phytonutrients, but also in fructose. Just like with vegetables, it is advisable to eat a variety of seasonal fruits. If this is not possible, frozen ones are a good option.
It is good to avoid eating canned fruits and sweetened juices, as they contain a lot of sugar and are often not a rich source of nutrients.
The fruits are great for a snack at any age. They are also an obligatory part of the first meal - in combination with cereals and dairy products. If your child is not a big fan of fruits, try to replace them with smoothies.
4. Milk and dairy products
Due to the high content of protein and calcium, dairy products are an important part of the diet at an early age. Calcium and vitamin D are important because they help build bone mass. The inclusion of other calcium-rich foods such as cereals and green leafy vegetables increases the intake of important minerals needed for a child's development.
However, be careful, as sometimes milk and dairy products cause allergies. Therefore, first give the baby a small amount of milk and observe how it will affect him. If an allergic reaction is suspected, consult a pediatrician immediately. Due to the lactose it contains, milk can cause digestive disorders.
In such cases, yogurt is the better option. Fermented dairy products contain good bacteria that strengthen the digestive system of children and facilitate the absorption of calcium. Yogurt with chopped pieces of fresh fruit is a great breakfast for any child.
5. Meat, fish, eggs, nuts, legumes
Foods in this group are sources of protein, B vitamins, vitamin E, zinc, iron and magnesium. It is good to keep in mind that red meats (eg pork, beef, lamb, etc.) are rich in saturated fatty acids and their presence in the children's menu should be in moderation. Fish is a good substitute because it is a healthy source of easily digestible protein. It is also rich in omega-3 fatty acids - extremely important for the development and functioning of the brain.
Experts advise older children to also eat legumes, seeds and nuts, with which they get extra protein and healthy fats. Natural seeds and nuts, even peeled ones, are not recommended for young children as they run the risk of choking. Therefore, it is better to grind. Nuts can also be potentially strong allergens and for this reason (like milk) their inclusion in children's menu it should be done at a later stage and with caution.
Iron in foods of animal origin is easily absorbed and processed by the body, unlike in foods of plant origin.
6. Fat
The emphasis here is on unsaturated fats such as olive and linseed oil. And although saturated fat intake is reduced, the child's diet should generally contain enough fat. They are especially important for the development of the brain and other organs. They also increase the absorption of fat-soluble nutrients, such as vitamins and phytonutrients.
Basic principles of a complete diet
1. Eat a variety of balanced meals that contain foods from all groups;
2. Choose natural cereals instead of processed ones;
3. Offer children fruits and vegetables 5 times a day - in salads and side dishes to the main or as snacks;
4. Include fish in the children's menu at least once a week;
5. Choose foods rich in protein and with less fat and processed sugar;
6. Bet on fresh seasonal products;
7. Make sure you get enough fluids - about 600-800 ml per day, depending on the age of the child.
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