Food Allies In The Growth Of Your Child
Healthy eating for school-age children is a year-round theme. At this time of the holidays, although it is advisable to flex the dietary guidelines a little so that they enjoy the sweets and traditional hypercaloric foods of Christmas, we must be careful that the work of months to instill good eating habits is not lost. In this way it will be possible to include allied foods in growth.
After children reach the first year they switch to solid foods, an ideal time to experiment with different ways of cooking food and a variety of nutrients. Let him try what he likes, especially vegetables, fruits, and proteins so that the child can adapt to the tastes and smells; and expand your range of favorite foods.
The faster you immerse children in the world of flavors and allow them to discover what they like and what they don’t, you will prevent them from maintaining a boring, monocaloric, repetitive and excessive fat and poor diet in their school age or adolescence in nutrients.
These are the foods that cannot be missing in your children’s diet
Dairy to promote growth
Milk and its derivatives are an indispensable source in children’s nutrition. Its consumption allows optimal bone development, as stated in an article published in Nutrients. Cheeses, serums, dairy desserts are recommended in the school diet. The daily intake of two glasses of milk allows the absorption of 300 milligrams daily.
Dairy products contain potassium and vitamin D which facilitate their absorption. Those who consume calcium throughout their development are less likely to suffer from diseases associated with calcium deficiency such as osteoporosis.
Calcium intake is so important for people’s growth that, given lactose intolerance, it is recommended to consume alternative foods such as legumes or tofu.
Meats for your children’s diet
Rich in essential amino acids, meat is one of the essentials in our children’s diet. White meat is more recommended on the menu than red meat.
Its consumption is only substitutable by other vegetable proteins that, however, do not reach the level of nutrients that meats have. Privilege, then, the consumption of white meats such as chicken and turkey. Specialists recommend the consumption of two servings a day. That is, 200-300 grams daily.
Vegetables cannot be missing from your children’s diet
The essentials. While children love neither the look nor the generally bland taste of vegetables, it is up to adults to make these desirable in the eyes of children, either with the fun presentation of the dishes or the seasoning of the vegetables. the same.
Vegetables are allies of health. Rich in vitamins and minerals, they prevent children from being sickly and weak. They also have antioxidants in their composition that have been shown to be effective in preventing complex diseases.
We present you the most beneficial:
- Broccoli.
- Asparagus.
- Beets or beets.
- Peppers.
- Watercress and spinach.
Fruits for a growth full of vitality
Fruits are best eaten in their fresh state. Also in salads or drinks. In addition to refreshing, they provide iron, zinc and other vitamins necessary for a healthy development of children.
These foods also prevent anemia and lack of energy in children, help concentration processes and their daily intake fights diseases associated with age such as the flu.
The most notable for their nutrient content are:
- Carrots
- Apples
- Citrus: orange, lemons.
- Mangoes
- Pineapples.
- Strawberries.
Grains and cereals as growth-promoting foods
As the basis of diet, they are present even in vegetarian diets. They are necessary to fill children with energy, give the feeling of being full and facilitate digestion.
Cereals accompanied with dairy (milk or yogurt) is a food that children like a lot and that facilitate the consumption of vitamins. However, the diet should not be based only on these. A healthy eating habit is teaching children to eat grains. In this way, your digestive system will not cause problems such as constipation.
It is advisable to eat them during breakfast or lunch, as an accompaniment to salads or garnishes. Grains and cereals are rich in fiber and carbohydrates.
The most common are:
- Rice
- Wheat.
- Corn.
- Red and black beans.
- Quinoa.
- Oatmeal.
Good eating habits
- Eat at the stipulated hours and as a family.
- Healthy parents with good habits will facilitate the task. The example is always the best preaching.
- Avoid giving the child incentives related to junk food.
- Prepare varied, healthy and colorful dishes. This will avoid creating a priori rejection of food in children.
Take care of the diet to improve your child’s growth
Instilling good eating habits early in life will improve the quality of the diet in future times, which will have a positive impact on children’s health.
