It’s very important for your child to grow and develop well and be healthy. and make him comfortable in his own body. Healthy food habits combined with regular physical exercise is crucial during this period of their lives. You should not the aspect of positive education, through which the child develops a positive attitude to life. positive self-image and helps to build a positive relationship between your child and you.
It’s not easy sometimes. Does your child eat well? Or is he eating too much? Should cookies and candy be banned? What if my child doesn’t finish his meal? How can my child get more exercise? A lot of questions come to mind when it comes to your child’s education and health and you are right because our behavior as a child is the basis of evolution to become a healthy adult.
Healthy food for optimal growth
Until the age of 18, children go through a phase of growth and development. In this context, a diet balanced, providing sufficient energy and nutrients, is crucial. Habits that we adopt to a young person age are the basis of our habits as an adult. What you learn in the cradle lasts to the grave!
Age, gender, weight, growth rate and physical activity determine a child’s energy needs. They are not the same every day. Especially among young children, the needs can vary widely from one day to day. So they will eat more one day and less the next day. Let your child decide for himself how much food to eat that he eats, because he is the one who has the best control his feeling of satiety.
It is essential to maintain a good level of hydration. This is why water occupies a special place at the top of the pyramid food. Children must drink enough water every day. In case of effort important or in hot weather, they must drink more. Decorate the water with mint, orange, lemon, or cucumber for a change.
The food pyramid is divided into three areas. The colors of the different parts correspond to the effects of food on your health.
These are foods of plant origin, with a positive effect on health.
Try as much as possible to opt for the version little or not transformed.
Vegetables and fruit are full of fibre, vitamins and minerals, and are therefore essential in our daily diet. It is important to vary them because they are not substitutable because of the wide variety of nutrients.
Fruits and vegetables must occupy the main place in the daily menu of your child. Get him/her to eat vegetables at least twice a day; at mealtimes hot, on toast, as a snack or as a healthy dessert.
Legumes, such as chickpeas, lentils, soybeans, white and red beans, are rich in protein and are a good alternative to meat. Since vegetable-based meat substitutes do not contain any vitamin B12 and little iron, your child must eat other rich foods protein, such as dairy products and eggs. Legumes can be eaten with a hot meal or in a sandwich.
Bread, whole grain products and potatoes contain carbohydrates, fiber, vitamins and minerals. Choose the complete varieties.
They provide a faster feeling of satiety and contain more fiber and vitamins.
Choose to prepare the potatoes low-fat manners: cooked with water, steam, or prepared puree with milk and spices. Limit the fries and the kibbles, given their high-fat content.
Educate your child on healthy nutrition
Nuts and seeds contain good unsaturated fats, protein, fiber, various vitamins and minerals. Give your child nuts and/or seeds to eat every day, as a snack or as a topping on pasta or salad. Alternate between different types. Choose plain and unprocessed nuts. It is best to avoid hazelnut paste or peanut butter with added sugar and fat, nuts for appetizers and chocolate-coated nuts.
Choose vegetable oils and fats rich in unsaturated fatty acids.
Choose olive, corn, sunflower and rapeseed oil or soft, liquid margarines. You can use fat, but do not exaggerate on the quantity.
Meat, fish and eggs are an important source of protein, but the recommended daily intake is rather limited.
Preferably reduce the consumption of meat at one meal a day, garnished on a sandwich or a hot meal. According to the type of meat and the quantity, the meat has an effect on your health. Prefer meat white (chicken and other poultry) to the red meat and choose it fresh. Choose leaner meats as well.
Also replace it from time to time meat by fish, eggs or vegetable substitutes for meat. Fish fat (such as salmon and herring) and the lean fish (cod and perch from the Nile) are part of a healthy diet.
Dairy products and cheese can have a positive and negative effect on your Cheers. Their effect depends on the type (milk, cheese, yogurt, etc.). The positive is that they are an important source of protein, vitamin D, vitamin B12, and calcium.
There are also vegetable variants, soy products. Soy milk enriched with plain calcium is an alternative perfectly good with semi-skimmed milk.
It’s important to moderate the portions of cheese and how often your child eats them. Prefer cheeses Lean and semi-fat products (such as lean spreadable cheese, ricotta cheese, fresh goat’s cheese spread) to limit the intake of saturated fats.