Naturally, starting from child nutrition up until the age of eighteen is a prerequisite for proper development in the neuro-psychological aspect and in the physical aspect.
To have a proper diet, you need several basic components – carbohydrates, fats, fruits and vegetables, minerals, vitamins and water, of course.
The required amount of carbohydrates is somewhere between 50 and 60 percent of the calories for the day. They are added through rice, potatoes, legumes. In addition – sweet fruits and possibly sweet vegetables.
The amount of carbohydrates needed is different as a percentage of the nutrients that your child receives at different ages. In addition, carbohydrates are contained in fiber – fiber is a substance of plant origin. They are insoluble and soluble, and insoluble fiber helps digestion – in children with constipation they are very useful and very important for consumption.
Soluble fiber, on the other hand, absorbs water and actually forms a gel-like substance that reduces the body’s absorption of fat and glucose.
Fruits and vegetables, which are an integral part of our food, should be the same for your child nutrition.
In principle, they supply the body with vitamins, minerals, fiber, and are very good antioxidants, which antioxidants are good for your human immune system.
It is recommended to consume fruits and vegetables daily not only by the youngest but also by adolescents, teenagers and young people from 20 to 30 years. My impression is that in recent years, fruits and vegetables are becoming taboo for the younger people.
They simply do not want to consume them in any form. That is why building habits is very important from an early age. Fruits and vegetables should be on your child’s menu after the fourth, fifth, sixth month – depending on when the baby is fed.
But not in the form of juices, but the whole fruit. And it must be raw fruit – not the jar or something you have to reheat. This habit will remain for your child in adolescence and when he becomes an adult. Of course, they can also be in the form of salads, vegetable broths, appetizers, desserts, but in any case, they should be consumed.
Meats, eggs and dairy?
They are an integral part of our body, they contain a lot of proteins, they build the cell, they build our muscles. And when a child in early childhood and a little older – as a teenager – does not eat meat, it does not develop properly.
Let’s leave the problem of anemia, which very often occurs, unfortunately, recently. Children lag behind when they do not eat meat, dairy products and eggs.
So – I understand some parents who are of the opinion to be vegan, but the child, while growing up, should be served meat and he should consume it in any form. Of course, it should not be fried or seasoned with any spices. The human body itself is structured in this way – it needs these products to develop properly.
Fats – a really important component of nutrition
We must deal with them with caution. We shouldn’t try to offer a lot of animal fats to our children, but more of vegetable origin.
Of course, they should be balanced – this does not mean that no animal fats should be offered. Fats can be saturated or unsaturated.
Unsaturated ones work great for brain development – they contain omega 3 fatty acids. And saturated – they are contained in meat, butter, cream, cheese, egg yolk – if you overdo it with them, you get elevated cholesterol levels.
Unfortunately, already high cholesterol is not just a problem for the elderly. It also turns out to be a problem for young people who do not eat properly.
And so, unfortunately, we often have obesity, we have very young children with high blood pressure, with diabetes – all because of poor nutrition and stress.
Quick tips when preparing food for your child
Olive oil and vegetable oil in general should be used. In addition, it is not desirable to fry food. Everything must be baked or boiled.
Liquid food should always be present in the menu – soup. There should be desserts that are not very sweet, it is even preferable to use fruits and vegetables the form of salads rather than candy bars and chocolate.
Don’t flavor the food too much – do not try to use salt and sugar. Other spices are also not recommended because they irritate the digestive tract. Something that is also very neglected is – don’t give children too hot or too cold food. It’s very sensitive for their teeth.