Nutrition for a child is not the same as nutrition for an adult. Children are not small adults; their food should be somewhat different from that of adults. What a child eats in childhood affects what his health will be in the future, because the foundations are laid precisely in childhood.
Healthy food for children is not only the absence of chips, crackers, and Coca-Cola, but it is a balanced diet, which contains all the necessary nutritional components.
In a child's body, in contrast to an adult, the processes of formation, development, growth and formation of all systems and organs are actively proceeding, their functions are being improved. The child moves a lot, his intellect is formed, develops nervous system, and much more. But it is precisely from this only source - from food, the child receives energy for life and plastic materials for the structure of his cells.
Moreover, both lack of food and its excess contributes to the development of gastrointestinal diseases, metabolic disorders, or, conversely, to excess weight gain, up to obesity.
Not correct, not healthy eating manifests itself in a child in the form of health problems far from immediately. Only suddenly the child quickly gets tired, is constantly ill, too active, to the point of hysterics and whims, or too lethargic, etc.
Nutrition rules for children
The main components of any person's food are carbohydrates, proteins and fats. In a child's diet, they should be related as follows: for young children - 20% proteins: 20% fats: 60% carbohydrates, at an older age, approximately in a proportion of 1 part of protein to 1 part of fat and 4 parts of carbohydrates. In the table you can see what is the daily requirement of the child's body for these food components, as well as in calories:
Children are very important. With its deficiency, metabolism is disturbed, a child's growth and mental development is delayed, and various diseases are formed.
Fats in children's nutrition are a building material for tissues, they are sources of lecithin and polyunsaturated fatty acids, vitamins D and A, and also help to assimilate these vitamins. Lack of fat - problems with the immune system and cell structure, excess fat - metabolic disorders, digestive problems, impaired protein use.
Carbohydrates in children's nutrition - energy for muscle work. Especially in the healthy nutrition of children, fruits are important, which supply fructose and glucose, milk, which gives lactose. You should also not completely exclude such sources of fast carbohydrates as marshmallows, cookies, sweets, honey. However, here you need to know when to stop, otherwise an excessive amount of such carbohydrates is a big step towards childhood obesity, frequent colds and developmental delay.
In addition, proper nutrition for children requires a sufficient amount of vitamins and. In this table you can find out about daily requirement the child's body in these micronutrients:
Make a menu for the child for four to five meals a day. It should contain both animal and vegetable products (fish, meat, dairy products, vegetables, cereals, fruits, baked goods), and the more varied the diet, the more the child will receive. nutrients.
The only thing that should be avoided in the children's diet is fatty meats and poultry, hot spices, smoked meats, pickles, and of course, chips, soda, Japanese cuisine, fast food. This is the only way you can instill in your child the principles of healthy and proper nutrition.
Content of the article:
What role does healthy eating play for preschool children? Having acquired a certain independence when moving closer to the age of three, each child tirelessly learns the world around him. Probably, many parents have noticed more than once that even after outdoor games in the fresh air during the day, it is quite difficult to calm down children in the evening. They literally burst with energy. At the same time, they grow, the cells of their organisms are actively developing. All this requires balanced nutrition and the correct regimen of food intake, since it is from it that the child receives the elements necessary for full physical and mental development. Starting to attend kindergarten on average at the age of 2-3 years, children get used to the diet adopted in kindergarten and 4 meals a day. But in the morning and evening hours, as well as on weekends and other days, staying at home, children live according to the rules established in the family. In order not to disturb the balance of vitamins and microelements received by the body in kindergarten, educators inform parents about the composition of the menu for every day. Let's figure out how the home regime and the diet of children should be organized so that it contributes to the correct and full development of children.
Healthy eating rules for children
Is a health-promoting food. Preschool education children is not only preparation for acquiring knowledge and skills provided by the school curriculum. Aged from three years in children, a character is laid, certain behavioral habits are developed. Including the habit of eating in accordance with the established regime of adults. The habitual need for those products that are most often found in the diet is also developed. Of course, the most harmful products, such as chips and soda, are flavored with flavor enhancers, which makes the child quite quickly addictive to their taste. But if from the very early age the baby notices that the established rules for the diet are observed in the family, this brings up the same attitude to food in him.
First of all, you should try to eat at the same hours. This contributes to the proper functioning of the digestive tract system. During the day, children aged 3-4 years should have at least 4 meals. Five is allowed, but it is desirable that the dinner be light and no later than an hour and a half before bedtime. There should be no snacks between meals. Small snacks can be lunch and afternoon tea. The normal daily calorie intake for 4-year-olds is about 1700 kcal, and for six-year-olds - about 2200 kcal. It is advisable to observe the following distribution of calories during the day: breakfast and dinner - 25% of the daily norm, 40% - at lunch and only 10% for an afternoon snack.
The main secrets, perhaps, lie in the skillful distribution of the diet and the preparation of the daily and weekly menu. To do this, you need to know which substances and in what quantities are missing. children's body preschool and school age. Since already at the age of 6 many children go to the first grade, we will also touch on the nutritional issues of school-age children.
Normal growth, physical and mental development of a growing organism depends on the amount of proteins, fats and carbohydrates in baby food. General rules the distribution of these substances per kilogram of the child's weight:
- proteins - 3-3.5 g;
- fat - 3 g;
- carbohydrates - 15 g.
Correct assimilation of all nutrients by the body is ensured by their uniform combination in food. An approximate formula for calculating a harmonious combination is as follows: 1 g of fat and 4 g of carbohydrates should fall on 1 g of protein. We will provide daily rate substances in grams for preschool and early school children:
In the diet of children preschool age there should be no hot seasonings (mustard, horseradish, vinegar) and pepper.
Correct use of mineral salts in food contributes to a harmonious metabolism, in particular water, in the child's body. Vitamins do not serve building material for the cells of the body, but their content in the daily diet is very important. Vitamins are responsible for the regulation of most processes in the body and therefore affect the work of all its organs and systems.
The state of health of any organism, and even more so for children, depends on the amount of water consumed. It is considered normal to calculate the amount of drink based on 60 ml of liquid per 1 kg of the child's weight. That is, on average, children aged 4-6 years should drink about 1.5 liters of liquid per day. This means not only water (preferably boiled), but also juices, compotes, teas, milk and fermented milk drinks. It is better to try to completely exclude the sweet soda, so beloved by children, from the diet of preschoolers.
Healthy food recipes
Let us first deal with some rules for the distribution of the volume and content of food according to the amount of its use in the diet during the day.
Breakfast. Main dishes can be porridge, cottage cheese, scrambled eggs, and a buttered sandwich. Quantity - 250 g. Drink - 200 ml of tea or compote.
Dinner. Vegetable salad (50 g), the first course (200-250 g), for the second - a side dish (120-150 g) with fish or meat (50-100 g). Drink - 150 ml. Bread - up to 90 g.
Afternoon snack. A drink in a volume of 200 ml and fruits or pastries in an amount up to 60 g.
Dinner. Milk porridge (200 g) and drink (150 ml). You can add 40 g of bread.
One of the main rules for making a menu is to try not to repeat the same dishes more than once every three days.
Of course, each housewife has her own recipes and her own secrets, but since the best recommendation is a ready-made example, here are some recipes for healthy meals for preschool children.
Curd casserole with carrots
Lightly fry 200 g of grated carrots in 10 g of butter, add semolina (10 g) and stir until tender. Cool and beat with 1 egg, add cottage cheese (80 g) and 2 tsp. Sahara. To stir thoroughly. Put in a baking dish, brush with sour cream on top (10-15 g). Bake in a preheated oven until tender.
Pancakes with vegetable filling
Make the pancake dough according to the usual recipe. For the filling, chop 150 g of cabbage (white cabbage), 30 g onions and 120 g of carrots. Simmer vegetables in vegetable oil and lightly salt. Put the finished filling with a tablespoon on each pancake and wrap it in an envelope. You can lightly fry in vegetable oil before serving.
Healthy eating for school-age children will be characterized by the gradual addition of "grown-up" meals. However, many adults should reconsider their diet, and possibly acquire new “healthy” eating habits. The child's lifestyle is absorbed by the child like a sponge, including the habit of snacking between meals or eating chicken, fried to a crisp, and even without peeling the skin. It is in family traditions that children are either born or perish. We hope that some recipes will help solve the problem of quick and healthy food preparation. Very often, parents give their children sandwiches to go to school. The basic rules for this: do not use buns and do not grease them with mayonnaise, ketchup and other sauces. Here are some recipes for example.
Meat canapes on skewers
Take a crouton or a slice of bread lightly fried in butter (made from coarse flour), string a slice of fresh pepper or cucumber (in winter it can be a pickled cucumber), then a slice of boiled pork (you can take boiled chicken meat), a slice of hard cheese ... In the summer, you can decorate it with herbs (parsley, dill), in the winter - with olives.
Ham rolls with cheese
The name speaks for itself. Wrap a piece of hard cheese in thinly sliced pieces of ham and pierce with a skewer so that the structure does not fall apart.
Nobody likes to be forced to do something. The secrets of adult behavior in communicating with children lie in observations and soft prompts for action. Try to pay attention to your child while cooking in the kitchen. Already from the age of 4, it can be introduced to cooking. Food, prepared by himself, will be eaten instantly and with pleasure.
In the kitchen, children can do very simple work: wash vegetables and fruits, put greens on salad or sandwiches, put curd filling on pancakes. And such dishes will immediately fall into the category of favorites and will be willingly eaten without any whims. At the same time, children will learn to do housework and adopt family traditions in nutrition, which will play a positive role in their student years.
Enjoy and delicious joint culinary experiments!
The most important concern for parents is to strengthen and maintain the health of their child. And the main condition for achieving this goal is the healthy nutrition of the baby. Almost all food products are already available for a one-year-old child: both meat and fruits and vegetables. By the age of two, the child is already consuming products from the "adult" diet.
However, do not forget that the body of a two-year-old child is still underdeveloped, the digestive system is also still weak. Therefore, the products that end up on the child's table must be carefully checked by the parents.
So let's figure it out how, what and when to feed a child between the ages of one and three?
Milk products
Milk is undoubtedly the leader of the children's table. The body easily assimilates any dairy products and has a high nutritional value. In general, sheer benefit.
Milk and dairy products contain basic set of vitamins necessary for a child... Also, these products include calcium, potassium, magnesium, phosphorus and useful trace elements. In addition, whole milk contains immune bodies that help fight viruses and harmful bacteria.
Nevertheless, milk should not be consumed by a child earlier than a year - for such a young organism, this is too heavy a product. Cook porridge in milk - this will be enough.
It is also very beneficial to feed the baby. cottage cheese, since it contains a large amount of the protein needed by the child and such minerals as iron and phosphorus.
For a child from one to three years old, it is important to choose the right fat content of cottage cheese - 5-10%. So that the child does not get bored with cottage cheese - diversify the menu with cottage cheese mousses and casseroles - and tasty and healthy.
Next, we will focus on kefir... This product is a rich source of protein, calcium, phosphorus and vitamin B. Choose kefir made only using kefir ferment (this should be indicated on the package), any other kefir is a kefir drink and is much less beneficial.
Another must-have dairy product in the child's menu is yogurt... Its peculiarity is that it does not undergo thermal processing during manufacture. Thus, the microorganisms that make up the product remain alive. It is these microorganisms that help the digestive system cope with food and fight various intestinal infections. Therefore, when choosing yoghurt, pay attention to the shelf life of the product - real bioyoghurts are stored for an extremely short time due to living microorganisms. If the product of your choice can be stored for a month or more, it is better not to buy such yogurt.
So let's sum up the outcome: a child from one year old must enter at least 400 ml of any dairy products into the menu. Every day he should consume kefir, yogurt, milk. Cottage cheese, sour cream and cheese can be given to a child every two to three days.
Meat
Meat is also one of the most important foods in the children's diet. The developing child's body constantly needs "nourishment". Meat provides the child with the proteins, fats, iron and other elements necessary for growth. Why not replace meat with milk, because it also contains proteins? but milk protein differs from meat in its composition. The protein found in meat contains a specific amino acid - taurine... This substance is not only better absorbed by the child's body, but also contributes to the development of the child's brain.
The fats that the child assimilates by eating meat give the child the necessary energy charge. The age of 1-3 years is very active and requires a lot of strength from the child: the body is constantly changing, growing and getting stronger, the child himself strives to learn as much as possible. That is why he really needs energy. Parents should remember that only varieties should be on the child's menu lean meat, since too much fat in the body impairs the functioning of the digestive system and leads to the deposition of fat in the tissues.
Until a few years ago, a child's meat menu was rather limited. They advised to use only beef, veal and poultry... To date, research in pediatrics has expanded the choice. The menu includes meat turkey, rabbit, pork... It should also be noted that goose and duck meat is not recommended for children under three years old.
During the period from one to three years, the meat diet should be gradually changed. The daily portion of meat changes from 40 grams every two days to 60 grams 5-6 times a week. For one or two days, it will be beneficial for the child to go on a vegetarian diet.
A fish
Why is it necessary to introduce fish into the child's diet? Firstly, fish also contains protein, and this protein is absorbed by the child's body even better than the protein contained in meat. Secondly, by eating fish, the child receives a large amount of B-group vitamins, as well as iodine, magnesium, phosphorus and other minerals important for children's health. Another advantage of this product is its delicate structure - it is much easier for a child to digest fish.
Do not forget to prepare fish fillets - carefully remove even the smallest bones, as they can injure the esophagus.
A portion of fish in a child's diet should be approximately 75 gram... It is advisable to feed your child with fish a couple of times a week.
Eggs
V egg yolk contained not only proteins and fats, but also vitamins of group B, A,Dand E... They also provide the body with minerals.
The chicken egg is strong allergen for the child's body. If you notice an allergic reaction in a child due to chicken eggs, they can be replaced with quail eggs. Never give your baby an egg raw - it may contain salmonella. Be sure to boil or fry this product.
The child can be given one egg maximum 3 times a week.
Fats
In order for the child to receive the fats he needs, use vegetable oils and butter... It is highly undesirable to give margarine to a child under three years old.
Vegetable oil will provide the child not only with fat, but also with vitamin E. This product promotes good liver function, rapid tissue regeneration. All vegetable oils have their own characteristics, so diversify your table with different types of oils. You can find varieties such as sunflower, soybean, corn and olive.
Sunflower oil, like corn oil, is very easily absorbed by the body because of the oleic and linoleic acids it contains.
Soybean oil is a rich source of vitamin E and phosphatides, and olive oil has a choleretic effect due to its high amount of oleic acid.
The diet of a child aged 1 to 3 years should contain, respectively, from 12 to 17 grams of vegetable and from 3 to 6 grams of butter.
Bread and cereals
Bread must be included in the child's menu due to the content in it fiber that promotes good digestion. Bread also contains dietary fiber that promotes the development of beneficial intestinal bacteria.
As we know, bread is black and white. The type of bread depends not only on the type of grain, but also on the quality of flour processing: its “subtlety”, purity, and so on.
Although it is the most high-calorie, it is also the easiest to be absorbed by the body, and it is too early to take care of calories for such a baby. Gradually introduce varieties of bread made from coarser flour into the menu - by the age of two, the child can already eat black bread. By the age of three, it will be great if the child's menu includes whole grain bread - the healthiest variety made from wholemeal flour.
A child from one year old should be given about 80 grams of bread per day: 20 g of black and 60 g of white.
Now let's talk about cereals... This product is included in the diet of a child from a very young age. Oatmeal, buckwheat, pearl barley porridge are very useful for children's health and digestion. From the age of three, the child can already be given rice and semolina. You can add milk, vegetables or fruits to cereals.
Vegetables 
Vegetables are necessary for a child, as a source of vitamins, carbohydrates, trace elements and fiber... Also, vegetables help fight microbes thanks to pectins and phytoncides and other trace elements and substances that they contain.
Vegetables can add variety to your little one's menu. You can make vegetable puddings, stews, meatballs, and casseroles.
In addition to cooked vegetables, don't forget about raw ones. Various salads should appear in the baby's diet from one year old. To begin with, rub the vegetables on a fine grater, gradually moving to a coarse one.
Now let's talk about the most common vegetables on our tables and their use in baby food.
Undoubtedly, the leader of all vegetables in popularity is potato... This root vegetable contains a huge amount of various vitamins, calcium, phosphorus and iron. Of course, carefully choose potatoes for children's dishes - there should not be rotten or greenish areas, too large "eyes".
It will also be beneficial for the child to use cabbage, since the content of vitamin C in it exceeds that in citrus fruits. With the consumption of cabbage, the child receives a huge amount nutrients and trace elements, minerals and vitamins that have a beneficial effect on the children's digestive system. Cauliflower is especially beneficial for a child. It is not only very rich in iron, but is also absorbed by the child's body much easier.
The most important source of carotene is, of course, carrot... In addition to carotene, carrots contain potassium, iron and various vitamins. Parents should be very careful when introducing carrots into their children's diet, since beta-carotene in its composition is a powerful allergen. Parents need to be very careful when they begin to introduce this product into the children's diet.
Use beets has a beneficial effect on the state of blood vessels, strengthens them and makes them more elastic, and also increases the efficiency of the liver. In addition, beets contain a lot of vitamins and minerals that will improve your baby's health.
To obtain vitamin A, which is so necessary for the active growth and normal development of your child, introduce into his diet pumpkin... Remember that, just like carrots, pumpkin can cause allergies, so be very careful. It is best to use light varieties of this product for the first use of pumpkin, with a lower beta-carotene content.
The source of pure water with a large amount of dissolved minerals and salts is cucumber... Cucumbers also help to better assimilate animal proteins. Therefore, it is very useful for your baby to eat meat with cucumber salad.
Zucchini and squash contain less water, but they contain more minerals and salts than cucumbers.
Eat tomatoes children can be eaten raw and as part of any dish, for example, they can be added to soups, sauces and casseroles. Tomatoes are a rich source of potassium and iron. They also contain fiber and pectins.
Red bell pepper- the richest storehouse of vitamin C. Starting from one and a half years, this product can be introduced into the children's menu.
If your child has a poor appetite, give him chopped radish or turnip... These vegetables are great for stimulating the appetite and are also very healthy due to their high fiber and mineral content.
With the use Luke it is better not to rush, despite its great benefits for the child's body. You can use onions in salads.
Lettuce, spinach, dill and parsley not only perfectly complement salads, but also perfectly consumed fresh. High content of potassium, phosphorus, essential oils and vitamin C make these foods very important for the baby's diet.
Fruits and berries
Absolutely all fruits are primarily a source of vitamins C and A. These substances strengthen the child's immunity and contribute to the rapid recovery of the skin and mucous membranes.
Pectins, which are also found in fruits and berries and are contained in them in a large number, help the body get rid of harmful substances, and fiber helps to digest food.
Fruits are very effective in awakening the appetite, have antibacterial properties, and, importantly, are very tasty.
A child 1-3 years old needs to consume from 100 to 200 grams of fresh fruit daily.
And in detail about the rules of use berries in the children's diet, you can read.
Sweets
Sugar- a necessary product for a children's menu, since it is he who ensures the rapid assimilation of nutrients and is a source of energy for the child's body.
However, you should not run to stores for ready-made sweets containing various dyes and preservatives. The best meals for a child are those prepared by mom's hands.
For example, you can make a semolina mousse, or treat your toddler to a fruit salad with yogurt dressing. Use cottage cheese, fruits, in general, all natural and healthy for the preparation of desserts.
WITH dough need to wait. The child's body will be able to cope with yeast buns and pies only by the age of two. All sweets containing margarine should not be on the children's menu at all. Until three years old, you should also not give your baby ice cream, chocolate and cakes with heavy creams.
Every day, a child should receive 35 to 50 grams of sugar, depending on his age.
Water and drinks
As already mentioned, for the harmonious development of a child, the body needs a lot of strength and energy. In addition to energy, the body loses a lot every day water, which must be restored. The child should receive as much liquid as he asks for - he cannot be limited in this, but he must be protected from harmful soda, coffee and cocoa. 
The best drink for a child is boiled water cooled to an acceptable temperature... You can also give your child weakly brewed tea, jelly, still mineral water. When brewing tea, you can use a variety of herbs (chamomile, mint, fennel). These herbal teas will not only quench your thirst, but also promote good digestion.
Fruit juices it is also better not to buy in stores, but to do it yourself. Freshly squeezed juices are healthier, and store juices always contain preservatives unnecessary for a child.
How else you can quench the thirst of little fidgets with benefits for their health, you can find out in.
Text: Evgeniya Bagma
Healthy nutrition for children lays the foundation for their full life, ensures their growth, physical and mental development. Therefore, it is imperative that it is balanced and meets all the needs of the child, taking into account his age and needs.
The main ingredients of a healthy diet for children
Healthy food for children plays significant. role in their development. It differs in many respects from the nutrition of adults, since the child has a much higher need for natural products and nutrients, especially those involved in its growth and development. In addition, the child's metabolism is 1.5-2 times higher than that of adults, therefore the energy value his daily ration should be 10 percent higher than his energy expenditure - in order for it to continue to grow, develop, build muscle mass, etc.
Healthy diets for children should be balanced so that they include foods containing the following substances:
- Protein: is a building block for body tissues and cells. Protein is found in sufficient quantities in meat, dairy products, legumes, whole grains, nuts, seeds, etc.
- Carbohydrates: Provides energy to the body. The choice should be stopped at slow carbohydrates found in raw vegetables and fruits, whole grains. Supersaturation with fast carbohydrates (confectionery, sweets, boiled potatoes and corn, white bread) leads to obesity, decreased immunity, and increased fatigue.
- Fats: supply the child's body with essential fatty acids, are a source of fat-soluble vitamins A, E and D, are responsible for the immunity and growth of the child. Contained in cream, butter, vegetable oil, fish.
- Fiber: not digested by the body, but actively participates in the digestion process. Contained in raw vegetables and fruits, bran, pearl barley and oatmeal.
- Calcium: affects bone growth, forms tooth enamel, normalizes heart rate, ensures blood clotting, etc. Found in dairy, meat, fish, eggs, legumes, fortified foods like breakfast cereals, soy products, broccoli, sunflower seeds, almonds, and more.
- Iron: Plays an important role in mental development and blood formation. Found in meat and seafood. Other sources of iron include spinach, legumes, dried fruits, green leafy vegetables, beets, Walnut and hazelnuts, seeds, etc.
It is not necessary to calculate the amount of nutrients in grams. It is enough to adhere to the ratio of proteins to carbohydrates and fats in a ratio of 1: 1: 4 and make sure that meat, dairy products, eggs, whole grains, vegetables, fruits and fats are always present in the child's diet.
Healthy eating for children - childhood habits
Healthy eating for children is not only about balance, but also certain habits that are instilled from childhood:
- Enter a fractional diet. We recommend 4-5 meals a day in small portions - 3 main and 2 additional. A child, however, like an adult, is harmful to high-calorie and plentiful meals, consisting of several full meals.
- The food should look attractive. Experiment with the design and solution of dishes, use bright and healthy ingredients, and involve children in the cooking process.
- Eat with your children. The best example is your own. Often we are similar to our parents in physique, not because we have "such a constitution", but because certain food habits are instilled in our family from childhood. If you eat the right and healthy food, then, most likely, your children will "follow in your footsteps."
- Avoid fast food. As much as you would not like to eat hamburgers or fries on weekends or on vacation, try not to tempt yourself or your children. In any home-cooked restaurant, food will be tastier, and a children's menu is present in most establishments today.
- Don't force kids to eat things they don't like. By forcibly forcing a son or daughter to eat healthy foods that seem tasteless to them, you involuntarily create an association in their minds - everything that is useful is tasteless. In most cases, the value of one product can be substituted for another.
- Prepare food for school. School food is rarely useful and varied - numerous baked goods, sugary juices and pastries are especially harmful to the child. They can always be replaced with home-made chicken and vegetable sandwiches, nuts, dried fruits, fresh vegetables and fruits.
Remember that by providing healthy food for children, you ensure their full-fledged all-round development, strengthen immunity, protect against disease and generally improve their quality of life.
In schoolchildren 6-10 years old, the need for obtaining nutrients from food increases significantly. The growth spurt begins as early as 10-11 years old, so the needs for nutrients and energy can be even higher than in adults in relation to their weight. Baby foods should include a variety of foods to meet their nutritional needs.
Children should be encouraged to:
- eat a variety of nutritious foods
- there are a lot of vegetables, legumes and fruits (different colors)
- eat preferably (such as cereals, bread, rice, pasta and noodles)
- eating lean meats, fish, poultry and / or alternatives such as nuts or legumes
- eat, yoghurts, cheeses
- water should be the main source of fluid intake
What you should pay attention to:
- limit your intake of saturated fat and consume moderate amounts of fatty foods
- prefer foods that are low in salt
- consume only moderate amounts of sweets
Breakfast for the student
So let's take a look at why breakfast is very important for a school-age child and what foods are best to use to prepare it.
Why breakfast is important for your child
The first meal at the beginning of the day is very important for school-age children and should not be missed. Research has repeatedly shown that children who eat breakfast have much higher intake of vitamins, minerals and fiber and have better nutritional intake, which helps them focus on their studies and perform better. Meals for school-age children must start with breakfast.
What is the best breakfast for a student
Grain breads, cereals, oatmeal, nuts and fruits are considered the best breakfasts for schoolchildren - they allow you to release energy slowly over a longer time, unlike unhealthy foods. School-aged kids are mature enough to handle whole versions of these carbohydrate-rich foods. Your best bet is to go for a savory, plain, whole grain or oatmeal porridge that you can sweeten with fruit rather than sugar.
Lunch for a student
So let's take a look at why lunch is so important for a school-age child and what foods are best for preparing it.
Why lunch is important to your child
Meals for primary school children must include a full meal. Whether it's a packed lunch or a hot meal in the school cafeteria, lunch is an essential part of the day. The school day is long, and the energy needs are high, as the child experiences both physical and mental stress - often at lunchtime, there is an exacerbation of hunger, mood and concentration. What should our children eat at lunchtime so that it can provide their bodies with a significant amount of energy until the evening?
Eating too much food at lunchtime or eating foods high in fat or sugar can make children sleepy or cause abdominal discomfort and pain. Avoid these symptoms by choosing foods for your child's lunch box that nourish and support his body well enough to keep him from hungry for a few more hours. However, you should not give your child with you food that is too heavy for his stomach, which will make him sluggish.
What's the best lunch for your child
Proper nutrition for schoolchildren should include foods from each food group:
- fats and carbohydrates to replenish energy stores
- protein for muscle strength and growth
- vitamins, minerals and to maintain strong immunity and optimal health
Traditionally, parents put sandwiches and pastries in lunch boxes. If you are giving your child a sandwich to school, try giving him oat cakes or rye crackers with a little hummus (a chickpea snack) or natural pate (your child loves). You can also prepare your child for school pita bread with cheese, beans or chicken, with the addition of lettuce leaves. You could also try giving him soup for school in a special thermos for food.
Keep an eye on the amount of salt your child eats, as it is added in large quantities to factory foods that he may buy at school or on the road. Too much salt is bad for everyone's health. It also leads to high thirst for children at school, which can be a problem. Make sure your child is drinking enough water, as a dehydrated child is much more likely to be tired and grumpy. About 2-6 glasses of water a day (depending on age and weight) is a good goal for your child. Carbonated drinks should be for special occasions as they act as a source of "empty calories" and can lead to tooth decay.
How to deal with your child's fatigue
If you notice that your child gets tired all the time, this problem needs to be addressed. Make sure he gets enough movement throughout the day, as lack of fresh air and constant sitting at a desk can make him feel tired. Physical activity promotes the production of endorphins, which lift your mood and increase your metabolism to improve sleep.
Lack of sleep is an obvious cause of fatigue, so try to get your child to go to bed on time.
Anemia (lack of hemoglobin, which carries oxygen in the blood) makes children constantly tired, pale, and possibly headaches. If you suspect that your child has Iron-deficiency anemia see a doctor who can diagnose it with a blood test.
The development of anemia is usually associated with a lack of iron from food. Red meat is the best source of iron as well as a good source of protein and. Other meats, such as chicken and fish, also contain iron, as well as legumes, fortified breakfast cereals, and breads. Iron from these sources is not as well absorbed as the iron found in meat, but you can use it to increase absorption. Simply adding fruits or others (like tomatoes or peppers) to your meals will increase the amount of iron you absorb. In contrast, tea, coffee, and unprocessed coffee can inhibit iron absorption, so avoid offering them with food.
Why fruit and fiber are important for your child
Healthy food for school-age children must include fruits and others. Sometimes, when children are going through a difficult time at school (for example, during exams), their body may experience a disorder in the work of the intestines. They may complain of stomach pain or worry about going to the toilet.
Many children experience constipation, and dehydration can be one of the most common causes, as well as a lack of fiber. Fiber needs a lot of water, due to which it swells in the digestive tract, making the feces looser and improving intestinal motility. Therefore, make sure your child is consuming enough fiber and water, otherwise this can only worsen constipation. Give your child (cereals, breads, baked goods, bars) oatmeal, quinoa, lots of fruits and vegetables, and beans.
Which fruits contain more fiber
All fruits are great for kids, but dried fruits are really packed with fiber. You can buy small snacks from, and. Dried fruit is a great cake sweetener, and dried fruit puree is a great addition to pancakes, toast and ice cream.
Remember, dried fruit is a concentrated source of sugars. Therefore, offer your child a small serving (about 30 g or an amount that fits in the palm of his hand). The combination of dried fruit with nuts and seeds helps mitigate the effects of fruit sugars and regulates energy levels.
Why Calcium Is Important For Your Baby
The nutrition of primary school children should provide the student with a sufficient amount of calcium. Calcium is important for the development and maintenance of bones and teeth, nerve function, muscle contractions, and heart function. Getting enough calcium (as well as nutrients such as vitamin D) and physical exercise in childhood and adolescence, are important for increasing bone mass to prevent osteoporosis in adulthood.
Which foods contain a lot of calcium
The student's menu should include a sufficient amount of calcium-rich foods. Dairy products, such as whole milk, and are the main sources of calcium in the modern diet. Dairy products also provide the body with valuable protein and vitamins A, B1, B2 and B3. School-aged children may have a preference for dairy products that are low or low in fat. They contain almost as much protein, calcium and vitamins as whole milk.
Children who don't like dairy products will need to get their calcium from non-dairy sources. Foods that contain significant amounts of calcium include:
- jellied meat or bone broth;
- leafy green vegetables;
- whole grains and breads;
- canned fish (eaten with bones);
- legumes (e.g. beans,