Healthy eating for children: tips for creating a balanced diet

Healthy eating habits will help a child protect against numerous diseases, as well as promote their development and energy. Eating fast food and junk food, on the other hand, provokes the development of gastrointestinal diseases and abnormal eating behavior in adulthood.

Healthy eating tips for children

At an early age, it is important to create normal conditions to ensure the growth and development of the body, as well as to prepare for intensive development. At this time, children begin to study in kindergartens and schools, and accordingly, nutrition should provide the necessary energy.

In particular, gastroenterologists advise during this period:
 

• monitor the balance of proteins, fats and carbohydrates in the diet;
• take into account the child's individual characteristics such as lactose allergy or gluten intolerance;
• minimize possible allergens: citrus fruits, chocolate;
• exclude sausages, smoked meats, and fast food.
• exclude fast food.

Under the age of 3, the required energy capacity is 1300 calories, from 4 to 5 - 1500 kilocalories, and for schoolchildren around 1800 calories.

A child should not eat the same portions as their parents or older siblings.

Vitamins and minerals for children

• Sources of fat: butter, milk, cream, meat and fish.
• Sources of carbohydrates: sweets, fruits, and vegetables.
• Protein sources: meat, fish, dairy products, eggs, legumes, and bread.
• Important micronutrients: calcium, iodine, B vitamins, A vitamins, vitamin D, and E vitamins.

At the same time, it is important to ensure that food is properly cooked and that the diet is balanced in terms of trace elements.

Healthy snacks for children

Snacks are a separate problem in nutrition. After all, most of what you can give your child with you is not very healthy: sandwiches, yogurts with dressings, quick breakfasts, energy bars, etc. Such food does not satiate the body, so it is better to take care of healthy counterparts:
 

• fruits
• natural sweets
• homemade snacks
• lunches at school

Of course, it is impossible to provide healthy snacks 100% of the time.  The child can be treated by other students, he or she can buy various sweets for pocket money, and sometimes such snacks are provided at schools.

The task of parents is to do everything possible to ensure that the child's diet is healthy and balanced. After all, this will shape the food culture in the future.  Therefore, you do not need to count every calorie and be afraid that your child will eat Snickers, but instead we advise you to show more healthy alternatives.