Children’s healthy nutrition is essential for their proper development and physical and spiritual development. Healthy foods play a major role in building the body, strengthen the immune system and increase the strength of the spirit and concentration. It also represents the provision of nutrients needed for children as a basis for health and luxury, and affects their ability to enjoy an active and lively life. Nowadays, where manufactured foods are multiple and the challenges of preserving a healthy diet are increasing, the basics of healthy nutrition for children are needed for parents. Providing healthy nutrition for children needs a balance between protein, vitamins, minerals, carbohydrates and fats, which contribute to the construction of strong bodies and increasing natural growth. In this context, families should be trained on the right food options and the need to include a variety of foods in the diet for their children. By encouraging children to eat colored fruits and vegetables, choosing good protein sources and using them full of dairy products and grains, they can be aimed at a healthy diet that supports their growth and increases their health in general. Let’s discover the basics of healthy nutrition for children and everything around it. What foods are needed to maintain the proper nutrition for children? Children’s healthy nutritional systems contain a diversity and balance between the different essential nutrients, namely: Protein: Choose seafood and meat -free meat, poultry, eggs, beans, peas, soy products, nuts and unsalted seeds. Fruits: Encourage your child to eat a variety of fresh, canned, frozen or dried fruit. And search for canned fruits containing a small percentage of added sugar. Keep in mind that a quarter cup of dried fruit is equal to one serving of fruit. Vegetables: Make sure that your child serves a variety of fresh, canned, frozen or dried vegetables daily. If you choose canned or frozen vegetables, you should look at those that contain small relationships sodium. Legumes: Choose whole grains, such as whole wheat bread, pasta, oatmeal, popcorn, quinoa or brown rice. Dairy: Encourage your child to eat fat and drink -free or low -fat dairy products, such as milk, yogurt and cheese. Soy drink is also supported by dairy products. What food should children avoid? Some foods are not needed in children’s healthy nutritional systems, and they are called ‘optional foods’, and generally contain high percentage of calories, saturated fats, added sugars or added salt. It is possible to eat small amounts of these optional foods sometimes as part of a balanced diet, but you should reduce these foods in your child’s daily diet. Eating large quantities of these foods can lead to weight gain in children or have diseases later. Examples of foods to be reduced: cookies, ice cream cake, chocolate and other sweets processed meats such as burger sausage, pizza, potato chips, fried foods purchased from the store, potato chips and other sebace sauce, spacious salt and butter, juices with sugar and soft drinks. Butter, vegetables, jewel or palm oil, with vegetable oils and fats that can be applied, such as peanut butter and avocado. Read the stickers and buy low -ive options. Reduce the amount of salt added to food during cooking or on the table. Provide water instead of soft drinks, energy drinks or sports drinks. Healthy Nutrition Schedule for Children between 2 and 4 years: Girls Calories: From 1000 to 1400 Depending on growth and the level of protein activity: 2 to 4 ounces of fruit: 1 to 1.5 cup of vegetables: 1 to 1.5 cups of grains: 3 to 5 ounces of dairy: 2 to 2.5 cups from 2 to 4 years: 2 to 1600 to 1600 depends on the level of protein: 1.5 cup of vegetables: 1 to 2 cups of grains: 3 to 5 ounces of dairy: 2 to 2.5 cups ages from 5 to 8 years: Girls Calories: from 1200 to 1800 depending on the growth and level of protein activity: 3 to 5 discharges of the fruit: 1 to 1.5 cups: 1.5 to 2.5 cups from the heads: 4 to 6 dollars. Dairy: 2.5 cups of 5 to 8 years: Child calories: from 1200 to 2000 Calories, depending on the growth and level of protein activity: 3 to 5.5 ounces of fruit: 1 to 2 cups of vegetables: 1.5 to 2.5 cups of grains: 4 to 6 grams dairy: 2.5 cups from growing levels from 9 to 13 years: to 2200 to 2200 to 13 years: from 1400 to 2200 to 2200 to 2200 to 13 years: from 1400 to 2200 to 2200 to 22 years: from 1400 to 2200 to 2200. Protein activity: 4 to 6 fruits ounce: 1.5 to 2 cup of vegetables: 1.5 to 3 cups of grain: 5 to 7 our dairy: 3 cups ages from 9 to 13 1600 to 2600 Depending on 14 to 18 years: Girls Calories: from 1800 to 2400, depending on the growth and level of protein activity: 5 to 6.5 grandmother of fro: 1.5 to 2 to 2,5 to 6.5 grandparents of fro: 1 to 2 to 2,5 to 6,5 grandmothers of fro: 1. Dairy: 3 cups ages from 14 to 18 years: Boys Calories: From 2000 to 3200 Depending on the growth and level of activity protein: 5.5 to 7 ounces of fruit: 2: 2 to 2.5 cup vegetables: 2.5 to 4 cups of grain: 6 to 10 dairy ounce: 3 caps, how to include your kids? By teaching your child healthy nutritional habits for children we mentioned, he helps to make healthy eating options in the future! Here are some tips to improve healthy eating habits with your children: to put together during eating times without the presence of TV or cell phones. For example, if you offer healthy food in pleasant ways, you can cut fruit or sandwiches in beautiful shapes to attract their attention. Providing different foods from seasonal fruits and vegetables to stimulate their curiosity and experience new foods. Participate in the cultivation of different foods, which helps to raise awareness of the food source and its value. Help choose food when shopping and even preparing meals. These experiences increase their participation and interest in healthy foods. The experience of new foods and recipes regularly to stimulate their senses and make the cooking experience more interesting. Reducing the presence of fast food at home and choosing healthy options. Keep a bowl of chopped fruit on hand to be a healthy choice for snacks. By following these tips, you can improve the interaction of children with healthy food and encourage them to develop healthy eating that continues through their lives with them. In a world full of modern nutritional challenges, parents understand the basics of healthy nutrition for children a decisive role in developing healthy and sustainable eating in young people. By directing them to eat good protein, eating a variety of fruits and vegetables and foods treated with healthy food options, parents can build strong foundations for their children’s health, ensuring an active and lively life.
Children’s healthy nutrition: How to encourage good eating habits
