Deficiency of nutrients at this stage of maximum growth can have deplorable consequences: low growth, low bone mass, late onset of puberty. The main nutrients in childhood are proteins, iron, calcium, vitamin C and zinc. For mental and social reasons, children deny family traditions and habits acquired in childhood. They prepare their own food, eat more often outside the house, often their food regime gets bogged down, and it becomes unbalanced. What should be the correct and balanced diet in childhood, learn in the article on "Healthy and proper nutrition of children."
Nutrition recommendations
It is very difficult to give standard recommendations suitable for all children at once, because they are all different. Below are suggested general tips to promote a healthy lifestyle.
- Carbohydrates. They should be 50% of the daily amount of calories consumed.
- Proteins. Approximately 15-20% of the daily amount of calories, in the first place we are talking about plant sources of protein.
- Fats. Should be about 30-35% of the total daily amount of calories, they should include saturated, monounsaturated and polyunsaturated fatty acids. Do not forget that with proper intake of fats, the body receives all the essential amino acids necessary for the production of various metabolites, and fat-soluble vitamins.
- Minerals. The organism needs in the first place calcium (1200 mg per day), iron (2 mg per day for boys and 5 mg per day for girls after the menstrual cycle) and zinc (12 mg per day for boys and 15 mg per day for girls ).
- Vitamins. It is important to meet the needs of children in vitamins A, D, folic acid, B12, B6, riboflavin, niacin and thiamine. The main sources of all these vitamins are fruits and vegetables.
Secrets of proper nutrition for children
Products useful for the musculoskeletal system are rich in proteins and form 2 of the 7 main product groups - milk and dairy products, as well as meat, fish, eggs. Milk and milk products: 650-850 ml in addition to a portion of cheese (150-200 g) at least once a day. Meat or fish: a serving weighing 150-200 grams once a day. Eggs: once a day, 4 times a week. If eggs replace meat or fish, they should be eaten 2 times a day. Energy sources. These include cereals, flour, flour products - bread, pasta, pastries, rice, sugar. All of them are rich in carbohydrates. This group includes many products that are subject to intensive processing (bread, pasta, pastry, etc.), made of white flour, usually wheat. Sugar and other sweeteners in this group do not belong to the basic and necessary products: these are so-called empty calories. It is important to eat at least 2 times a day, do not overeat, consume sugar and carbohydrates (potatoes, rice, pasta, bread, etc.), especially for breakfast. Products regulating the work of the body include sources of vitamins and minerals - they contain a lot of fiber, as well as water. It is very important to eat fruits and vegetables - both raw and exposed to heat treatment. It is recommended to eat 1 serving of salad per day and about 3-4 fruits. Consumption of water should be sufficient, about 2 liters per day, and consumption of sweet drinks - very moderate. It is important to explain to the child how harmful his body is to alcoholic beverages.
Daily intake of products of various groups, recommended for children
- 3-4 servings of milk and dairy products;
- 2 portions of meat, or fish, or eggs;
- 6-8 servings of cereals and legumes;
- 2-4 servings of fruit;
- 3-5 servings of vegetables;
- Moderate consumption of vegetable and animal fats, sugar and sweets. Now we know what should be the healthy and proper nutrition of children.