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The child’s body is still being formed, therefore good nutrition is an important component of their harmonious development. And it’s not worth saving on the child’s menu. Quality ingredients, variety of dishes – not cheap, but worth it.
Quality products
The quality of absolutely all purchased products for children must be high. Freshness, price, information on the label – these are the criteria to rely on. Study the composition, prefer products with a higher price policy.
Protein
If your child does not eat meat, cottage cheese and eggs, look for alternatives that are often more expensive. Meat, poultry and fish must also be of high quality and fresh, purchased from trusted suppliers. Protein is involved in the construction of cells, increases the body’s defenses, normalizes metabolic processes, and improves the functioning of the digestive system.
Diversity
The child’s nutrition should be varied and balanced. Children should get protein, carbohydrates, healthy fats, fiber and sugars every day. Try to cook interesting dishes to make up for the lack of nutrients in the child’s body.
Vegetables and fruits
Vegetables and fruits are sources of vitamins and minerals that play an important role for a child’s body. Ideally, the daily intake is about 2-4 fruits, 150-200 grams, and 3-5 vegetables, 200 grams per day. Mask, make smoothies and fruit and vegetable desserts, experiment with baked goods.
Quality sweets
Sweets are different. Some really spoil teeth and digestion. But without sweets, all the child’s life support systems work worse. It is a source of energy and food for the mind, but healthy sweets are more expensive: honey, dried fruits, nuts, muesli, smoothies, high-quality bitter chocolate.
Complete diet
The child should receive the required amount of food per day. No diets or weight loss restrictions, only regulation of ingredients if such a problem arises. The correct diet is breakfast, lunch, dinner and 2-3 snacks during the day.
The required amount of nutrients
You need to strive to consume the right amount of all products per day.
- At least 350 grams of vegetables
- 150-300 grams of fruit,
- 30-35 grams of butter,
- 10 grams of sour cream,
- 80-120 grams of rye-wheat bread,
- 300 grams of milk
- 50 grams of cottage cheese,
- 80 grams of fish
- 80 grams of poultry meat,
- 1 the egg.
Alternate food sets every 2-3 days.
Recall that earlier we told you what dishes are ideal for a children’s afternoon snack, as well as how to establish independent nutrition for a child.