2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
For harmonious and correct development it is known that children should receive proteins, vitamins, microelements and other useful substances. Properly constructed rational nutrition from the first days of life is of great importance for the normal physical and neuromuscular development of the child.
Many eating habits are established at the age of 6 to 12 years. A balanced diet is best for feeding children as young as 12 years old.
In adolescents, the main bias should be built on protein-rich foods. The daily calorie requirement for children aged 8-12 years is 2400-2800 kcal, 13-16 years - up to 3000 kcal.
The first thing you can do is set a good example healthy eating. Be persistent! During the time the children are at school, students should take into account the time spent there. Students from the first shift at school should receive a warm two-three-course lunch, and the second shift - afternoon breakfast and fruit, representing 20% of the daily caloric content, ie. 500 kcal for the younger ones and 700 kcal for the older ones.
Snacks and between meals should be part of healthy nutrition of the childconsisting of healthy foods: nuts, fruits, vegetables, natural yogurt, seeds, homemade snacks, etc.
Examples of daily food intake for children over 12 years:
Option 1:
Photo: Albena Assenova
Breakfast: buckwheat porridge, rye or wheat bread sandwich with butter and tomato or cucumber, fruit juice or tea;
Lunch: cabbage salad with carrots, baked potatoes with beef, a piece of rye bread, fresh fruit;
Snack: fresh fruit, rye bread, low-fat yogurt;
Dinner: oatmeal with prunes or raisins or omelet with vegetables.
Option 2:
Photo: VILI-Violeta Mateva
Breakfast: Cottage cheese pancakes with honey or cheese, sandwich, milk with cocoa;
Lunch: Tomato and cucumber salad, stewed or baked sea fish with vegetables, sour or fruit cream;
Snack: Milk jelly, biscuits, pear;
Dinner: breaded zucchini with tomato sauce, yogurt, bread.
Recommended:
Healthy Eating For Children From 7 To 12 Years
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.
Everything About Healthy Eating For Children In One Place
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.
Nutrition Guide For Children: Healthy Eating For Children
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.
Healthy Eating For Children From 1 To 3 Years
Nutrition in children in the age range 1-3 years is very important, because the child's body needs the intake of various vitamins and minerals, and formula or breast milk are insufficient to perform the necessary functions of the body. Due to the high probability of anemia, experts recommend reducing milk intake and focusing on foods rich in iron.
Healthy Eating For Children From 3 To 7 Years
The only important care for a parent is his children and their proper development and upbringing. The age limit of 3-7 years is very important for building their character, as well as for building proper eating habits in children. It is very important during this age range to teach your children to eat healthy foods, and the main thing is to limit the intake of sweets and pastries to a minimum.
