Nutrition Guide For Children: Healthy Eating For Children

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

Food index for children

The nutrients required for a child are the same as those for adults, the only difference is the amount. In the years of their growth, children have a greater appetite. They need a lot of energy because they are involved in many physical activities. The required nutrients and their sources are as follows:

Carbohydrates:

They provide the energy required by our body to perform any physical activity. Raw materials such as cereals and grains, and starchy vegetables such as corn, potatoes, beans, pasta and sugars contain large amounts of carbohydrates. They should be included in our menu daily, as our body is in constant need of energy.

Proteins

Proteins build and repair body tissues and regulate bodily processes. They form hormones and enzymes. They are known as the building blocks of our body. Because they are vital, everyone should eat protein-rich foods including milk, cheese, tofu, poultry, meat, beans, lentils, peanut butter, nuts and seeds.

Vitamins

Different types of vitamins (vitamins A, B, B12, C, D, E, K, etc.) have different functions. Deficiency of any of them can cause serious disorders, which is why it is imperative to eat vitamin-rich foods. Spinach, carrots, broccoli, peaches and apricots are rich in vitamin A. Vitamin B can be found in whole grains, breads, cereals, poultry, meat and eggs. Citrus fruits, dark green vegetables and mangoes contain vitamin C. Milk, eggs, fish, margarine and sunlight are rich in vitamin D. Vegetable oils, butter, egg yolks and milk contain vitamin E, and green leafy vegetables and milk contain vitamin K.

Minerals

Calcium is the most important mineral required by our body for growth, vital functions and development. Along with it, but in smaller quantities, potassium, iron, magnesium and sodium are also needed. Most minerals can be found in milk, vegetables and poultry.

The food pyramid

The concept of the food pyramid is recommended by most nutritionists. It gives us a look at the amount of different foods that should be consumed for our healthy life. The pyramid is divided into four horizontal parts. Cereals and grains are placed on the lowest (largest) part, which means that they must be consumed in large quantities. The second part consists of vegetables and fruits, which should be taken in equal amounts. The third part is dairy products and proteins, and the fourth (smallest) are foods containing fats, oils and sugars.

Healthy eating for children

Parents should plan family meals at a specific time. This will help their children avoid small and fast meals. As shown above, since fruits, vegetables, grains and milk contain approximately all the required nutrients, they should be included in the daily diet.

Parents need to provide a variety of different health options so that children have a choice. They should encourage children to try new foods. Do not provide sweets, popcorn or chips between meals.

The complaint that children do not crave vegetables or fruits is universal. Parents should give an attractive look to these dishes and put more vegetables in sandwiches or prepare vegetable soups. They should involve children in food planning and preparation activities. Children should also be involved in shopping for products, as this will make them feel empathetic.

The most important thing that parents must observe is not to force children to eat. Coercion will make their children dislike any food. Instead, help them understand the nutritional value of certain products. Let the children know for themselves when they have eaten and do not stop them completely from the sweet things. Order salads and soups in restaurants and avoid offering ready meals.

Make feeding time a conflict-free and non-stressful area! So children will look forward to healthy foods and this will save you worries.