Children need extra care during their first years of growth, especially after the second year of life, when they start eating different types of food like the rest of the family, and here it becomes important to feed them with the right food, because nutrition is necessary for the child to grow healthy and healthy.
From the second year, their diet should include 3 healthy meals a day, plus one or two snacks during the day. It can seem difficult to give children healthy and nutritious foods, especially since they eat almost anything they can get their hands on. So, they should be instilled in them the habit of eating healthy foods early on, as these foods help children learn the necessary skills. for their growth, preserve memories and strengthen the immune system they have.
Tips for healthy eating habits for your child
Below, the “healthychildren” site presents some Tips to help you Help your little one develop healthy, safe eating habits and get the nutrition their body needs:
Try not to focus on the amounts of food he eats, what matters is the type, not the amount. Avoid making meals a battle, as this is a mistake many mothers make. And don’t forget to practice healthy eating habits, including sitting down with your family at mealtimes. And focus on healthy food choices for the family, so it becomes a routine in the child’s life.
Choking hazard
By the age of two, your child should be able to use a spoon, drink from a cup with one hand, and feed on a variety of finger foods. However, children at this age are still learning to chew and swallow effectively and can swallow eat quickly when they are in. They rush to keep playing, and for this reason the risk of choking increases at this age, according to the previous source.
Avoid these foods, which can be swallowed whole and clog the trachea:
hot dogs (unless cut into small, easy-to-eat wedges for your child), nuts, especially peanuts, cherries with pits, round hard candies, whole grapes, marshmallows, carrots, celery, green beans, popcorn, and large pieces of any food such as meat, potatoes or raw vegetables and fruit in general.
Other foods should be avoided
Among these foods are ready meals and ready meals such as hot chips, hamburgers of all kinds, ready-made pizzas, but also cakes, chocolates, lollipops, cookies and pastries.
And because these foods are high in salt, saturated fat and sugar, and are also low in fiber, eating them regularly can lead to an increased risk of serious health problems, such as childhood obesity and type 2 diabetes. , according to what she said. Platform Raising children recently.
The best foods for children
include list The best foods For children, according to the “Parents” site, the following:
- Foods high in protein
Protein helps a child’s body build cells, convert food into energy, fight infection and carry oxygen. according to at the Cleveland Clinic (health.clevelandclinic), children ages 4 to 9 need about 19 grams of protein per day. Among the most important protein sources: meat, seafood, poultry, eggs, seeds and soy.
Carbohydrates are the most important source of energy, and they help a child’s body use fat and protein to build and repair tissue, recommends Carbs US Department of Health and Human Services (health.gov) that children over the age of two consume about 130 grams of carbohydrates per day, and the main sources of carbohydrates: bread, oatmeal, cereal, rice, pasta and potatoes.
- healthy fats
Fat is an excellent source of energy for children because it is easily stored in the body and allows good use of other important nutrients. In this context, she advises American Heart Association (heart.org) recommends “keeping total fat intake between 30% and 35% of calories for children ages 2-3.” Most healthy fats come from polyunsaturated and monounsaturated fatty acid sources, such as fish and peanuts, and vegetables. oils.
Especially vitamin C and D, because the former boosts the immune system, fights colds, connects body cells, strengthens blood vessel walls, heals wounds, and strengthens bones and teeth. Among the foods that contain high levels of vitamin C: citrus fruits, strawberries, tomatoes, potatoes, peppers, broccoli, cauliflower and cantaloupe.
As for vitamin D, it not only aids in the absorption of calcium, but also contributes to the formation of strong bones and teeth, and is necessary for “many bodily processes, such as the regulation of blood pressure, the production of hormones and the strengthening of the immune system and the nervous system”, according to US Food and Drug Administration According to the FDA, children between the ages of 1 and 3 should consume about 15 micrograms of vitamin D per day.
Foods that contain vitamin D include fortified dairy products (such as milk and yogurt), fortified cereals, fish oil, eggs, orange juice and mushrooms.
It’s normal for young children to choose what they want to eat from a limited number of foods, refuse certain types of foods, and then change their preferences over time. The important rule here is: never force your child to eat something he doesn’t eat. The best approach is to let him choose. Choose between 2-3 healthy choices and keep introducing new foods as their tastes change over time.
Offering a variety of foods and giving your child choices will eventually allow them to eat a balanced diet on their own. eat.
5 essential foods for your child’s development
In the following we present a list of 5 types of foods that are very necessary for the healthy and correct development of your child, depending on what you have mentioned Platform Food.ndtv recently.
Eggs are an excellent source of protein
Prepare eggs According to the Momjunctione website, it is an excellent source of protein, and children need protein to achieve maximum growth, and it makes children more active and helps build cells. Eggs are also rich in protein which prevent children from feeling tired and having bone pain It builds a strong immune system in their body to fight disease and infection.
Milk helps treat obesity in children
Milk It’s very high in vitamin D and calcium, and it’s an important food that every child should eat because it helps build healthy bones and teeth, and it also helps maintain blood pressure. In addition, calcium helps treat obesity in children, which has become a very common problem. As milk is a rich source of vitamin D, it protects children from disease. Due to the strong immunity it imparts to the child, according to the Momjunkishin website.
Spinach helps brain development and fights germs
spinach An important source of essential nutrients such as vitamins C, A and K. It also contains an amount of calcium, potassium and iron necessary for children during their growing years and contributes to brain development. It also increases hemoglobin levels in the blood, and the antimicrobial properties of spinach help fight infections and also maintain liver health, according to BeingtheParent.
Carrots promote cell growth and prevent infections and constipation
Carrots are a rich source of vitamin A and very healthy for children, according to Momjunkischen. It helps carrots It improves eye health and promotes cell growth in other organs. This delicious vegetable is also effective in forming good teeth in children. Plus, carrots’ high fiber content works wonders for preventing stomach infections or constipation.
Orange helps build a strong immune system
Citrus fruits in general andorange In particular, according to the same source, it is very important for children, since it is rich in vitamin C. It helps to strengthen the immune system of children and prevents frequent coughs and colds. It also contains other essential nutrients, such as folic acid and potassium. It helps increase the absorption of iron in the body, which is an important factor in building hemoglobin levels. Children’s vision improves also significantly with oranges, as they contain a high percentage of phytonutrients.
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