Learn expert tips on how to feed a child in a healthy and effective way. Establish healthy eating routines, offer a variety of foods, and make mealtime enjoyable for the whole family.
When advertising everywhere talks about the “useful” bacteria for immunity in sweet yoghurts, and chocolates in beautiful wrappers stand in the most prominent places in supermarkets, it is difficult to convince a child that the benefits of a product are more important than its attractiveness and popularity. Choosing healthy products is the task of parents, but in the era of a developed consumer society, it is not so easy to protect children from what is beautiful, bright and sweet.
Our eating habits are formed from childhood and in most cases are determined by the gastronomic preferences and lifestyle of the whole family. If we consider the nutrition of babies from birth, then, of course, the most physiological and optimal for the first six months is breast milk. It is balanced, contains all the necessary macro- and micronutrients and provides immunological protection. Breastfeeding is recommended for up to a year, and if there is an opportunity and desire, then longer.
Additionally, from birth, the child needs vitamin D. According to the recommendations of the Russian Society of Pediatricians, this is 1000 IU/day. Another very important vitamin is B12. It is found in animal food. And if the mother is a vegetarian, then you need to discuss with the pediatrician the possibility of its additional intake. If there are problems with breastfeeding, you should also contact a specialist to select the right mixture. The child is growing and for full development he needs additional feeding.
By 6 months, taste habits begin to form. It is time to introduce the baby to food of different consistencies to develop swallowing and chewing skills, as well as to a variety of food tastes. For the normal development of taste buds, it is not recommended to salt and sweeten food. Also, according to modern nutritional recommendations, children should be introduced to potential allergens: peanuts, eggs, fish, soy and others, from an early age, trying them gradually. The earlier the product is introduced into the diet, the less likely it is that an allergy will develop in the future.
After weaning, the baby is offered a variety of purees, and then complementary foods with small pieces. By the age of two, you can switch to the family table. Early age is extremely important for the formation of eating behavior. It is necessary to teach children to choose healthy products and limit fast food and snacks as early as possible. Parents should control the process of eating, while making it varied. But, unfortunately, in many countries the number of children with excess weight and obesity is growing, and most children do not eat enough vegetables and fruits. But the menu contains a lot of simple carbohydrates, added sugar, for example, sweet carbonated drinks, excessive amounts of salt and saturated fats – chips, mayonnaise, sausages, French fries, dumplings. Such an imbalance in nutrition leads to a deficiency of iron, calcium, iodine, zinc and a number of important vitamins.
Preschool and school-age children need to eat 5 meals a day. It is necessary to adhere to the regimen of developing the food reflex and timely production of enzymes. Try to prevent the child from snacking on buns and drinking sweet juices between meals. This leads to a decrease in appetite and, as a consequence, to a deficiency of vitamins and microelements. The optimal daily calorie intake is distributed as follows: 25% – breakfast, 30-35% – lunch, 20% – dinner, 10% – for snacks.
Baby food should include the main food groups:
Colorful vegetables and fruits
There should be green, yellow, red, orange. It is recommended to include dried fruits without added sugar in the diet. But it is better to limit the consumption of candied fruits, which most often also contain sugar, not of natural origin.
Dairy
Milk, kefir, yogurt, cottage cheese, cheese are sources of calcium, phosphorus, milk protein and fat. Fermented milk products have a positive effect on intestinal motility and microbiocenosis.
Seafood and fish
A source of easily digestible protein and fat, polyunsaturated fatty acids, omega 3, B vitamins. The children’s menu should include fish of varying fat content to get the full range of nutrients. When composing a diet for children under three years old, it is worth excluding smoked and salted fish, as well as caviar, from the food basket.
Carbohydrates
Cereals are the main suppliers of carbohydrates – the main source of energy. Nowadays, in stores, in addition to the usual buckwheat and white rice, there is a large selection of cereals. Cook from them not only porridge for breakfast (dairy-free or with milk), but also side dishes. Offer your child to try dishes from bulgur, millet, couscous, as well as from different types of rice.
Squirrels
Building material for cells and the whole organism. Proteins are found in meat, poultry, eggs, chickpeas, soy. In addition, meat, especially tongue, is a storehouse of easily digestible heme iron. Legumes – peas, chickpeas, lentils – can also be included in this group. This is an excellent source of dietary fiber, organic acids, minerals and vitamins. Lack of protein leads to slow growth, disorders of neuropsychic development, hematopoiesis and other unpleasant consequences. But there is nothing good in excess of protein either. Obesity, arterial hypertension, diabetes can develop. Some meat products, such as sausages and hot dogs, are not recommended for children under three years old, and then their consumption should be limited.
Fats
Needed for cell building. Both animal and plant are equally useful.
If we want our children to be healthy, find a tasty replacement for sweets and snacks. It’s not that difficult. Instead of sweet cereals – without added sugar, instead of fruit pastries – fresh fruit, replace French fries with baked or other healthy vegetables. Fruit and vegetable sticks will be a great alternative to snacks, cutlets and sausages can be made at home from lean meat, and sweet juices can easily be replaced with homemade compote, in which you determine the required amount of sugar yourself.