Basic principles of healthy and proper nutrition of children. Healthy food for children

Dairy and lactic acid products

Let's look at it with an unbiased eye: which of the mammals uses milk after coming out of infancy? None! It’s very simple: when a baby leaves infancy, the production of those enzymes that are able to 100% break down milk that has entered the gastrointestinal tract dies off, because nature in its evolution is economical and expedient and therefore quite reasonably removed from the body what is in natural conditions after infancy will never be useful to him again. This enzymatic capacity for splitting is subsequently retained only in an insignificant part of the individuals.

We are able to drink milk with pleasure, especially, on occasion, real fresh milk. Why not? Occasionally, not as a system. If such an occupation is regular with us, then we will begin to accumulate in our body a significant amount of internal toxins, which in the form of mucus will gradually begin to envelop our internal organs.

Note: if you still consider it necessary to give your child milk, provided that he tolerates it well and he is not allergic to it, then we recommend that you consider the following:

1. It is best to give your child natural goat's milk, if possible.

2. If you are interested in the best nutrition for your child, then try to ensure that your child receives natural milk, and not something sterile from the package. As a rule, with a strong desire, there is an opportunity to buy milk from pets. Take the time to search, to deliver, do not spare the money - everything will pay off handsomely when the baby grows up.

Natural milk does not need to be boiled! When boiled, milk proteins coagulate and become indigestible. Boiled milk cannot be compared with fresh or even cooled unboiled milk. You cannot provide your baby with natural milk all year round - give him unboiled milk to drink in the summer, in the country.

True, when drinking unboiled milk, there is a certain danger of catching some kind of infection. Therefore, never buy milk in the market, from random people. To minimize this possibility, you must carefully select the animal and its owner. A goat or a cow should be clean, well-groomed, with a clean udder, the hostess should be neat, milk should not smell like a barn. Do not be shy to ask the neighbors, visit the barn, and be present at the milking. Pay attention to whether the pail is clean, whether the hostess washes the udder of the animal before milking, whether she washes her hands, whether she pours milk into clean jars. If you have doubts about its cleanliness, it's better not to risk it - boil milk or buy bags.

But what about the widespread recommendations about a predominantly dairy-vegetable diet? Yes, it's very simple: an analysis of the diet of centenarians proves that a significant part of it is lactic acid products! This is curdled milk, this is kefir, these are cheeses, these are feta cheese (soaked from salt, of course), this is cottage cheese, etc. The one residue in milk that a person is not able to completely break down is completely "overcome" by food fungi, which and prepare us a truly priceless product.

SIMPLE RECIPE

If you have a food processor or mixer at home, it will take you just a minute to make a delicious dish by diluting any lactic acid drink with fruit. For example, acidobifilin with a banana is very tasty, the proportion is about one banana per glass of acidobifilin.

In recent years, there has been a general transition of the population to yoghurts. Yogurt is no longer in honor, although in vain. They are no less useful.

Of course, you buy yogurt for children? Then keep the following in mind. According to international standards, yogurt is a product that contains live bacteria. Therefore, it has a limited shelf life, and in the refrigerator. The manufacturer has no right to call a canned product yogurt. So watch carefully what you buy. Look not at the inscription on the price tag, but at the product packaging itself. If it says something like "yogurter" or "frugurter" or anything other than the clear word "yogurt", it's not yogurt! Don't be fooled! This is something stuffed to the eyeballs with preservatives, so that it can be stored for a long, long time and without problems. Do you need it?

Real yogurt, with fruit, without sugar is not a bad thing. But it can't be cheap. Whether it is worth spending money on it, decide for yourself. But it’s better not to buy surrogates for children. Honest acidobifilin or curdled milk is both better and cheaper.

Yes, yes, yes, children should eat cottage cheese. Again, as natural as possible. And again, unsweetened. If you want to make it tastier - add sour cream. Want sweeter - add raisins, dried apricots. Fill with good yogurt. Add milk and salt a little. In extreme cases, put some jam or honey, although this option is the most extreme case if you have already accustomed your child to sweet curds.

Cheesecakes, casserole? Perhaps, if occasionally and fully aware that by adding flour and sugar to cottage cheese, and then also exposing it to high temperature, you significantly impoverish it. Try cooking with fructose, but also - occasionally, it is now sold everywhere. And it’s better not to have any glazed curds, curd mass, “Miracle” curds and other things like that, sugar-containing, which will not be beneficial.

As for soft curds without sugar in sealed packaging, packaged in 100-200 grams, even with fruit and berry fillers, this is very convenient for the mother and, hopefully, not bad for the child, unless, of course, they contain preservatives, dyes , flavors, etc. But it is hardly worth giving them to a child all the time, let it be better for him to be familiar with cottage cheese of normal consistency.

As a rule, children love cheese. And great! Cheese has a lot of calcium, it is a very useful product. True, the product is concentrated, so you don’t need to eat a lot of it. But a couple of cheese sandwiches, if eaten with raw vegetables and not with sweet tea, but if on bread and not on a roll, are excellent food, extremely healthy and well balanced.

There are many varieties of cheese, you can find for every taste. Your capricious does not like spicy? Buy him a gentle, sweetish "Maasdam" or firm sweet "Camembert". Search and you will definitely find varieties that will suit his taste.

Ice cream

Here's what you don't give your child for as long as possible, so it's ice cream. Up to five years, but longer is better. It is an almost indigestible product. What makes it so is the heavy combination of sugar, fat and milk. And the fact that it is cold is an additional stress for the stomach.

But, let's say your grown-up child asks, demands, extorts ice cream - and dad, grandmother, aunt actively support him. What to do? Peace first. If adults have not yet been convinced, buy ice cream for the chadushka. But! Not soft, it is not known what it is made of, but best of all, our ordinary ice cream. And in his other hand - fruits: an apple, a banana, an orange, any fruit, but more. With fruits, ice cream is somehow assimilated.

Fruits and vegetables

Raw fruits and vegetables are the foundation of your child's healthy diet. Normally, they make up at least 60% of everything a child eats per day.

Lots and lots of carbohydrates (bread, cereals, potatoes)

This is a traditional food for Russian people. "Schi and porridge is our food", "Bread is the head of everything." Everyone loves bread and potatoes. But here's how to use it to bring benefit to the child, and not harm? First of all, give your child carbohydrate food only with raw vegetables and never with fish or meat! Talk about meat and fish below. Dishes such as naval pasta, potatoes with a cutlet, porridge with stew are unsuitable for children. However, for adults too. But if adults have already established taste stereotypes, then in children they are just being formed. So let's get them right!

The famous naturopath Galina Shatalova generally excludes bread from the human diet. Although she admits that for her personally so far, even after many years of "proper species nutrition", a piece of black bread remains the best delicacy. But she can't afford to eat it. Why does she - and not only she - have a negative attitude towards bread? So our, Russian, traditional, beloved ...

Everything is pretty simple. Traditional, Russian, and so on - this is bread made from freshly ground flour (because the flour has not been stored for a long time, it is bitter). Moreover, the whole grain was ground, with a shell and an embryo, where only useful substances are contained. The sourdough was hoppy, or simply the dough stood without sourdough, rising on microorganisms that got into it from the air. So such bread really was "everything's head".

And what do we eat? Flour is made from grain, peeled from shells and germs - so that it does not go rancid. All kinds of preparations are added to it, which contribute to long-term storage, and bleaching agents are also added to white flour, for the beauty of baking. Bread is baked with thermophilic baker's yeast, which destroys beneficial bacteria in the human intestine and causes fermentation. Therefore, our bread is really, to put it mildly, unhealthy.

The most delicious fresh warm bread is especially harmful. Baker's yeast in it is so active that, once in the intestines, they simply begin to rob, destroying the microflora. Bread should be given to the child only dried or at least slightly stale.

In fact, in every home where there are children, you must have a toaster. While you are setting the table, the toaster dries the bread, and even forms a ruddy appetizing crust on it. Spread warm toast with good butter and offer to the child. I assure you, this is an exceptional delicacy, much tastier than cookies and waffles!

Pay attention to the different types of bread on sale. Some bakeries already bake bread without yeast or with hop yeast. There are many varieties of bread made from whole flour, first grade flour. And, of course, rye bread is still out of competition.

Pay attention to different breads. Now on sale there are many different varieties, including whole grains. But it is better not to give a bun to a child. For him, this is an absolutely empty product.

SIMPLE RECIPE

Prepare the healthiest alternative to yeast bread - wheat cakes. Buy wheat. It is sold in supermarkets and on the market. Germinate it for a day and a half in a dark place, until the beginnings of a sprout and roots appear. To do this, wheat grains must be placed in a tray, flat pan or dish and covered with a clean, wet cloth. Then rinse the sprouts under running water and grind them in a food processor or through a meat grinder. You will get a sticky paste. Shape the cakes and bake them, preferably in the oven (20-30 minutes), but you can also in a frying pan without oil, first over high heat to form a crust, then reduce the heat and let it steam under the lid on a small fire. Nothing needs to be added - no salt, no honey, no butter, no eggs. I assure you, after trying this cake, you will not want to look at the bun!

It is even easier to make tortillas without sprouting wheat. True, and they will be a little less useful. We take wheat and grind on a coffee grinder. The resulting flour is diluted with water to such a consistency that it is possible to make cakes. We add a lot of coarsely grated carrots, a little salt, a spoonful of any vegetable oil, the taste of which is not disgusting to the child. And we bake ordinary cakes in the oven.

Sprouted wheat is possible - and necessary! - to give the child daily, little by little, 50-100 grams, the easiest way is just whole sprouted grains. They are tasty. Just be sure to follow two conditions.

First: the sprouts must be white, green ones are considered poisonous. If the sprouts outgrow, put them in the refrigerator where they will stop growing.

And second: so that instead of benefit there is no harm, you need to thoroughly rinse the germinated wheat every day under a strong stream of water in a colander. This will prevent the growth of molds.

And before you give your child raw sprouted grains, rinse them again under running water and quickly pour boiling water over them.

The best cereals are made from whole grains. Brown rice, oatmeal, millet, whole buckwheat - they are all good. General principle: the less the grain is destroyed, the more useful the porridge. Particularly advanced mothers manage to cook porridge from whole grains every morning for breakfast, which, of course, benefits their children.

Crushed cereals are less useful, but since they cook faster, they can always help us out with a lack of time. We are talking about barley and corn grits, wheat.

SIMPLE RECIPE

A particularly healthy porridge made from brown rice or oatmeal for breakfast is cooked like this. In the evening, the groats are thoroughly washed in several waters, scalded and soaked, preferably in boiled water. Early in the morning, at five o'clock, my mother cheerfully jumps out of bed and lights gas under the pan, makes a very tiny fire, covers the pan with a lid, leaving a small crack, and goes back to bed. At about seven or half past eight, the porridge is ready. We wake up the child, and while he washes and dresses, quickly mix the porridge, add salt, if desired, throw fillers into it (berries, herbs, sea kale) and clean a couple of carrots and a few cabbage leaves for a snack. All. The child receives a full breakfast. But closer to reality, still soak the buckwheat in the evening, then in the morning it is enough to bring it to a boil under the lid and insist under the same lid for about ten minutes, while the child washes.

Porridge is prepared almost instantly from various cereal flakes, you can simply pour boiling water over them in a plate and cover with another plate for five minutes, and while they are infused, scald raisins for porridge or, for example, wash and cut dates. However, the flakes undergo multiple processing: they are plushed at high temperatures, additionally processed, so please be aware that their use is extremely convenient for the mother, but not entirely beneficial for the child.

Cereals obtained from grains completely devoid of shells and germ, that is, completely “dead”, are completely unsuitable for baby food. It's semolina and white rice.

Naturopaths do not recommend cooking porridge with milk! Groats are incompatible with milk. But it is a mistake to believe that porridge can only be eaten empty: cereals and water.

It is possible and even useful to add butter, butter or vegetable, cream or even sour cream to the plate. Very tasty with sour cream, for example, slightly salted barley porridge. It’s good to add sour cream to millet. Porridge can be cooked with different vegetables, with dried fruits, you can pre-cook dried fruits and use water from cooking to make porridge, it’s also good to add greens to the finished porridge - in a word, there are many options.

SIMPLE RECIPE

Everyone knows about porridge with pumpkin. But few people cook it. But it's so easy and so delicious! Cut the pumpkin into small cubes, cook until almost soft, add washed and scalded millet, salt, cook for another fifteen minutes and insist under the lid for another fifteen to twenty minutes. It is good to cover the top of the lid with a towel, or even a pillow. You can put a little cream in the finished porridge. Try it, your child will love it!

Potatoes

It is impossible to imagine that the potato appeared in Russia only under Peter I. Well, where are we without it, beloved? And it seems that everything is simple with potatoes. Boiled or fried, ate - what are the tricks?

However, there are still a couple of tricks. First, do not forget that potatoes contain so many carbohydrates that they no longer belong to vegetables. Naturopaths rank it in the group of carbohydrates: "bread-cereals-potatoes".

So, there is no need to eat it with meat and fish. Do not create fermentation in the child's stomach.

Fried potatoes are very tasty, but, unfortunately, like any fried food, they are quite harmful due to the formation of carcinogenic compounds during frying. So it's better for the baby to boil the potatoes - and with her salad, with sour cream, with dill! Yes, add stewed vegetables if you want to see something else on the plate. And it will be great, healthy food.

In summer and autumn, it is better not to peel young potatoes, eat directly with the skin. Because it is in the skin that contains enzymes that help digest starch. But after the New Year, and especially closer to spring, advanced, health-conscious people try not to eat potatoes. The fact is that a poisonous substance - solanine - gradually accumulates in it. When there is a lot of it, the potato turns green.

Of course, you will throw away such a green potato. But even if there are no visible signs of the presence of solanine, anyway, the longer the potato lies, the more it accumulates in it. So spring potatoes are a product from which it is better to protect a child.

They say that imported potatoes are irradiated so that they do not germinate and are well stored. It is difficult to say how common this practice is and how irradiation affects potatoes, so it’s better to buy your own Russian one. Away from sin.

SIMPLE RECIPE

Everyone loves baked potatoes. But for some reason they are too lazy to bake it in the oven, although it is quite simple. And if the baby is naughty and does not want to eat, then it is useful. After all, you can turn lunch into a real meal of a great traveler. So, the potatoes are washed, but not peeled. Then they cut it in half, greased the cut with oil, laid it on the skin - and put it in a hot oven for half an hour. Fast and tasty. Air grilled potatoes also have a great taste. And you don’t need to add anything, just salt it. Try it!

Pasta

Ordinary white pasta is the same empty, "dead" product as white bun, semolina, white rice. Of course, you can feed your baby with them, but why, when there are so many really useful things? And if you do give your child white pasta, be sure to also generously feed raw vegetables at the same time. A lot of pasta from different manufacturers from flour of the first grade, from rye flour, with additives of Jerusalem artichoke and other additives, appeared on sale. They are much healthier than whites made from premium flour. Be sure to teach your child to them.

Basic principles of nutrition for preschool children

The most suitable type of heat treatment when preparing dishes intended for children is boiling, then stewing and baking.
To give dishes a taste, you can use salt in a small amount (so that the child does not get used to the excessively salty taste of food), as well as herbs (dill, parsley, thyme, marjoram, etc.)
It is desirable that the child drank at least 1 liter per day. liquids.
The daily calorie intake at this age is 1400-1500 kcal.
Sufficient fiber intake is a good prevention of constipation.
Fish must be included in the child’s menu at least 2-3 times a week, as it contains the necessary omega-3 fatty acids, iodine, fluorine, vitamins A and D.
Do not let your child eat a lot of sweets (maximum 3 sweets per week).
Do not forget about the movement - this is the best prevention of obesity, cardiovascular disease and diabetes.
Try at least once a day (for example, at dinner) to eat together, with the whole family. You need to eat while sitting, slowly, chewing food thoroughly and enjoying it.
Don't force children to eat. This develops in them the habit of overeating, violating their natural ability to eat exactly as much as necessary.
Do not force children to eat healthy foods at any cost. If a child does not like a product, then forcing him will not achieve anything. Better try to interest him in a playful way or replace this product with another useful one that the child likes.

Products that should be included in the diet of a preschool child:

Bread, cereals, potatoes

Bread and cereals form the basis of our diet, they are a source of energy, vitamins and minerals.
Give preference to whole grain breads and baked goods, products made from wholemeal flour, Graham (Graham) flour. They are much more useful than products made from white flour, in which there is very little useful left.
Cereals are an excellent source of energy and easily digestible carbohydrates. Therefore, they are well suited for breakfast, but can also be an integral part of lunch or dinner.
Potatoes are also a source of carbohydrates.
The number of servings of bread for preschool children is 2-3 per day, and 1 serving is 1 slice of bread, a bagel or a small bun.
Lack of carbohydrates in a child's diet can lead to increased fatigue and lack of attention.

Milk and dairy products

Milk and dairy products are an important source of calcium, which is essential for healthy growth and development of bones, teeth, and the nervous system.
The daily intake of milk is about 250 ml.
If your child doesn't like milk, don't force it. Try to offer him other dairy products: cottage cheese, kefir, sour cream, acidophilus milk, fermented baked milk, cheese, yogurt. It is advisable to cook yogurts at home or buy yogurts that are not long-term storage, without sugar and fruit additives (white). It is better to add a little homemade jam or jam to such yogurt.
In the nutrition of young children, dairy products should be a significant part of the daily diet, children should receive them several times a day. The number of servings is 2-3 per day. One serving is about ½ tbsp. milk, kefir or 20 gr. cheese.
For children in this age group, low-fat dairy products are not suitable, fats are necessary for their growth, energy and brain function.
The fat content of milk, kefir, yoghurts should be from 2 to 5%, and the fat content of cheeses should be up to 45% in dry matter.

A lack of protein in a child's diet can cause:

insufficient growth;
Poor development of bones and teeth;
Excessive susceptibility of teeth to caries;
Decreased immunity.

Meat and fish

Meat is a valuable source of complete proteins, vitamins and minerals that are important for the child's body.
Meat contains essential (which the body cannot create itself) fatty acids - substances that the body needs for normal functioning, growth, and tissue renewal.
Meat is a source of some minerals - for example, iron, phosphorus, zinc, magnesium. Contains vitamins of group B, vitamins A and D.
At least 2-3 times a week, fish should be included in the child's menu.
Smoked meats, canned food, store-bought sausages and pates are not recommended for baby food, as they contain a lot of bad cholesterol, fats, salt, preservatives, flavor enhancers, dyes.
Types of meat suitable for children: poultry, fish, rabbit, beef, veal, lean pork, lamb.
Types of meat and meat products that are not suitable for a child's diet: smoked meats, sausages, canned food, store-bought pates.

Children during this period should not expressly limit the intake of fats, they play an important role in their nutrition, as a source of energy, vitamins and other substances necessary for their development and growth of the body. Children should receive 30-40% of their energy from fats.
In the case of a lack of fat, the child develops the habit of eating more food in order to get the required amount of them. However, along with fats, the child also consumes more carbohydrates and protein, which increases the load on the kidneys.
The daily intake of fats is 20-25% of the total calories consumed, i.e. 2.5 g / kg of the child's weight, with 1/3 animal fats and 2/3 vegetable fats.
Vitamins A, D, E, K are soluble only in fats, that is, they can be absorbed by the body only in the presence of fats.
Fats ensure the normal functioning of the hormonal system and the production of certain hormones, mechanical protection of internal organs, stability of body temperature, etc.
If possible, periodically add to the child's diet (as part of salads and other dishes) various vegetable oils: olive, corn, rapeseed, linseed, pumpkin, sesame.

Lack of fat in a child's diet can cause:

Lack of fat-soluble vitamins;
insufficient growth;
Disorders in the production of certain hormones;
Decreased mental activity.

Attention! Do not forget that fats are also found in meat, cheese, cottage cheese, milk, eggs - we are talking about the so-called hidden fats, which must be taken into account when compiling a child's menu, taking into account the daily intake of energy.

Eggs contain vitamins A and B, minerals (iron, calcium, phosphorus).
Normally, children of this age can consume a maximum of 3-4 eggs per week, including those eggs that were used in cooking: soups (okroshka, beetroot), cutlets, pastries.

Vegetables are a source of vitamins, minerals and fiber.
They have a low energy value.
Vegetables should be included in the diet of a preschool child several times a day, fresh vegetables are best.
Adding vegetable oil or sour cream to vegetables improves the absorption of certain vitamins by the body.

Legumes (peas, beans, lentils, soybeans, beans)

Legumes are a source of quality vegetable proteins, vitamins, minerals and fiber.
Peas, beans, lentils, soybeans or beans should be included in children's meals 2 times a week.
Do not forget that for better absorption by the body, it is advisable to soak some legumes (for example, beans, lentils) in water before cooking.

Fruits and berries

Fruits and berries contain vitamins, minerals, water and carbohydrates.
Fresh fruits contain more nutrients than those that have been stored for a long time.
Dried fruits (raisins, dried apricots, prunes, etc.) can be replaced with sweets and other sweets, as well as various salted nuts, crackers, and crackers.
Most vitamin C is found in black currants, strawberries, citrus fruits.
Fruits, vegetables and red berries have an important role in cancer prevention.
Attention! Fruit and berry preserves and jams contain a large amount of sugar, so they can be given to children only in small quantities for children who are not prone to overweight.

Nuts contain many healthy fats - unsaturated fatty acids necessary for the heart and blood vessels.
, so the number of nuts eaten should not be large.
Salted nuts (salted peanuts) are not suitable for children.

Attention! Nuts are a strong allergen.

It is undesirable to give mushrooms to children under 10 years old.

Sugar, sweets

The sugar necessary for growth, the child receives from bread and other pastries, potatoes, pasta, vegetables and fruits.
A large amount of sugar and sweets consumed leads to the appearance, to weight gain and obesity, to an increase in the level of fat in the blood; leads to a lack of appetite, which can lead to severe weight loss.
Brown sugar, contrary to popular belief, is no healthier than white sugar.
Artificial sweeteners are not suitable for baby food.
Sweets have a high glycemic index - this is the value that shows how long a given product is able to saturate us. The higher the glycemic index, the less time we feel full. Therefore, after eating sweets, a person soon feels hungry again.
Honey is more suitable for children than sugar, but it should be remembered that it contains 80-90% sugar and is a strong allergen, so you should not abuse it either.
You should not completely exclude sweets, since sugar is needed for brain function, however, the amount of sweets in the diet of preschool children should be limited. the site recommends giving preference to high-quality chocolate with a high percentage of cocoa, nuts and fruits, dried fruits (not candied fruits!), desserts with fruits and berries, jelly and kissels.

Salt and pickles, spices

Sodium and chlorine contained in salt are needed by our body.
Sodium prevents the body from losing fluid, plays an important role in the recovery of nerves and muscles after injuries, and activates many enzymes.
Chlorine is a component of gastric juice and maintains a balance between the acidic and alkaline environment in our body.
Food intended for children should not be seasoned with spices.

Attention! Too much salt in your diet leads to high blood pressure, fluid buildup in your body (edema), and kidney problems. Children should not receive more than 3 grams of salt. per day (as part of meals), with age, this amount can be increased to 5-6 grams. per day, which is the maximum for adults.

You should be careful with vegetables and fruits that are sold on store shelves all year round. So, for example, cucumbers, tomatoes, watermelons and melons, sold at the very beginning of the season, often become a source of poisoning in children.

The most safe to use and useful are cereals. They contain a lot of well-digestible vegetable protein, carbohydrates, vitamins and trace elements.

Diet during the day

meal schedule:
7.00 - breakfast
9.30-10.00 - second breakfast
12.00-12.30 - lunch
15.30 - afternoon snack
18.00 - dinner
19.00-20.00 - second dinner

Sample daily menu for preschool children

Breakfast.
250 ml. milk or cocoa, a slice of bread, a bagel or bun with butter, a slice of cheese or quality ham (unsmoked, low salt, no preservatives), vegetables, or cereal with butter. Or cottage cheese with sour cream, a bun, tea. The calorie content of breakfast should be about 20% of the daily requirement.

Lunch.
The basis of the second breakfast should be fruits or vegetables, you can add bread or a horn (preferably whole grains or from wholemeal flour). For example, bread or a cone with butter, a piece of ham or boiled meat, or with a slice of cheese. Or cottage cheese and tea. Or an apple. Or grated carrots with sugar. Or vegetable salad and bread and butter. Or a homemade bun (patty, not fried) and tea. The calorie content of the second breakfast should be up to 15% of the daily norm.

Dinner.
Sample menu: soup, borscht or other first course; vegetable stew or salad; boiled or stewed meat (or poultry, fish), meatballs; tea or compote. The calorie content of lunch should be up to 30-35% of the daily norm.

afternoon tea.
Tea and a bun or cheesecakes, pancakes or pancakes (with jam or sour cream). Or cottage cheese with sour cream. Or pudding, milk jelly, casserole. The calorie content of an afternoon snack should be 10% of the daily norm.

Dinner.
As with an afternoon snack, the amount of food should be sufficient, but the food should be less high-calorie. When choosing a menu for dinner, you need to take into account what the child ate during the day, and supplement with those necessary products that were absent in his diet. Sample menu for dinner: a small amount of unsweetened porridge or pasta, boiled meat or fish, poultry, whole vegetables (cucumber, tomato, carrot) or salad. Tea. The calorie content of dinner should be 15-20% of the daily norm.

Second dinner.
If your child is active from morning to evening, plays sports and spends a lot of energy, and he is hungry after dinner, you can give him a second dinner. Sample menu for the second dinner: a glass of kefir, or a glass of unsweetened white yogurt, fermented baked milk, biscuits. Or an apple (pear, orange), or whole vegetables (cucumber, carrot, tomato).

Also make sure your child drinks enough throughout the day. The most suitable drink for a child is pure water.

Simple but sensible nutrition will only benefit your preschool child.

Good afternoon dear parents. Today we will consider the basic principles of healthy nutrition for children, because eating right is very important - this is the basis of the health of any person. And for a child, eating right is especially important.

Food should give the body not only vital activity, but also growth, development, and lay a qualitative foundation for health. Nowadays, there are a lot of varieties of products that can provide a child with everything necessary.

And for food to be beneficial, parents must adhere to some rules and principles of healthy nutrition for children.

What are the laws and principles of good nutrition?

It is necessary to focus on natural products, put them in. The diet should not include substances that can harm the body. Now the store shelves are full of products containing various chemicals, so it is quite difficult to comply with this.

Natural natural products are processed with those harmful additives so that they can be immediately consumed in finished form, and for home cooking.

To do this, you need to maximize the shelf life of the resulting products, and so that they look natural and fresh.

But this cannot be achieved without the use of preservatives, flavors and various dyes. And everyone, no doubt, knows that all this is not good for the body.

So why not give ready-made industrial ones to children at all?

Natural products should, of course, be a priority, but there are exceptions when you can keep a few jars of ready-made canned puree and baby cereals in packs of instant food in reserve. These products can be used by the mother, for example, when cooking is catastrophic, or in case the child is unwell, when it is difficult to chew and swallow other food. But you should not get carried away with such products, and you need to use them as little as possible.

Another principle of a healthy diet is its diversity. An organism that is actively growing needs proteins and fats, simple and complex carbohydrates, as well as trace elements, vitamins and mineral compounds every day. How can a mother try to make sure that all this diversity is included in the daily diet of a child?

Every mother tries to feed her child with everything and more, guided by the fact that the body itself will accept what it needs, and remove the unnecessary in a natural way. But this is not correct at all. All excess is very harmful, as the body needs a lot of time and energy to digest all excess food.

Only a variety of dishes and products can provide the baby's body with everything necessary. For example, today for breakfast cottage cheese, tomorrow - scrambled eggs, the day after tomorrow porridge, it would be nice if the porridge was different every day, they need to be alternated.

For lunch or dinner, you need to add sweet red pepper every day. It has a lot of vitamins, especially vitamin C and beta-carotene.

Offer your child fresh vegetable salads every day. Let it be a few slices of tomato, grated carrot with an apple and walnuts. For dinner, always put boiled or steamed vegetables on the table: chopped carrots, broccoli inflorescences, cauliflower and young bean pods. But cucumbers, tomatoes, avocados need to be put raw.

If Mom herself will willingly take these vegetables from the plate and eat, then the baby, looking at you, will also willingly eat them, and this will become a habit for him. What can you do if your child does not like these vegetables separately and is not used to them yet?

They need to be hidden in various puddings, casseroles, stuffed dishes such as peppers, cabbage rolls, tomatoes.

In meat dishes, you also need to strive for diversity. They need to be prepared every day. After the age of three, there is no need to limit yourself to chopped dishes. You can cook beef stroganoff, liver, which can be stewed in sour cream, boil the tongue, you can cook a chop from the tenderloin, which must be carefully fried. Side dishes are better to choose vegetable.

It is useful to add variety to the first courses. Include pickle in the menu, and occasionally barley soup with vegetables and mashed garlic. Barley and garlic will help strengthen the child's immunity. Brussels sprouts will also help strengthen immunity, which should be added to all vegetable soups, cabbage soup and borscht all year round. It contains a lot of vitamins.

The basic principles of healthy nutrition for children - all dishes are only freshly prepared.

Within an hour or two, after cooking borscht, the amount of nutrients contained in beets, carrots and other components decreases. In buckwheat, oatmeal, wheat porridge, there are much more vitamins if it has just been removed from the stove, but in warmed up, even on the same day, it is already much less.

Perhaps nothing devalues homemade food as much as preparing food for several days, followed by reheating.

Even after half an hour, after turning off the fire on the stove, some of the vitamins are lost, but after three hours we will miss about forty percent of the nutrients. There are dishes that take several minutes to cook, and their subsequent heat treatment in a double boiler or oven does not require constant attention. These include fish fillets with vegetables, baked eggplant and pumpkin.

Spinach soup seasoned with lemon juice, dill, hard boiled egg, sour cream is very useful. It contains a lot of folic acid. Beetroot is also good, already boiled in uniform with beets and other vegetables. The use of the latest products, in different versions, saves time and preserves all the useful substances.

And meat broth can be prepared for the future. Pour a set of "spring soup" or "ratatouille" into the boiled broth, plus any cabbage, and in just a few minutes the soup - the first dish is ready.

It is very convenient to keep a freezer at home, which maintains the temperature no higher than minus eighteen degrees. In it you can store vegetables and berries from your beds, thus you can provide your child with useful substances all winter.

These foods should be frozen immediately after you have plucked them by putting them in plastic bags. Thus, you can freeze ready-made buckwheat porridge, and dumplings, and pizza. If necessary, such dishes in just a few minutes can be on your table.

The basic principles of healthy nutrition for children are adherence to a clear regimen. Only with the help of it you will be able to organize the life of the family in order to have time to do everything without haste. But most importantly, the regimen is necessary for the child for proper digestion.

If your baby receives food at certain hours, then at these very hours gastric juice begins to be produced in him and an appetite appears, the whole necessary process starts.

By the age of one and a half, four meals a day are usually already established: breakfast, lunch, afternoon tea and dinner. It’s good if such a regimen is already familiar by the age of three, when the child goes to kindergarten. After waking up, the baby can be given a fermented milk drink with fruit or cereal fillers.

If after returning home the child immediately wants to have a snack, then this should not be prevented. A light snack will not hurt your baby to have a hearty dinner a couple of hours before bedtime. Thus, between the main meals, you can allow two or three snacks.

If at least in general terms you try to observe all these four, then the baby will grow up healthy and develop correctly!

Healthy nutrition is very important for a child. Thanks to complete and proper food, the body grows and develops properly. The brain functions normally, the nervous, vascular, respiratory, cardiac and musculoskeletal systems are strengthened and respond adequately to the environment. The basis of a healthy child's nutrition includes the right carbohydrates, vitamins, proteins and fats, fiber, micro and macro elements. Do not forget about the quality of products, their naturalness. Only the best, because children are our continuation and future.

You always want to please your child with something tasty and sweet, but this is a slippery slope. Overfeeding a child leads to a variety of diseases, from damaged teeth to obesity. Remember, calorie intake and expenditure should be the same. That is, if the baby loves chocolate and cakes, while abusing sweets containing fast carbohydrates, sports should be present in his life!

It is important to distinguish between daily meals into 5-6 parts. Make sure your child drinks enough water per day.

Principles of healthy nutrition for children

The obligatory use of slow healthy carbohydrates - energy, that is, a variety of cereals, should be unconditional. Teach the kids to oatmeal and buckwheat, rice and semolina porridge. Preferably for breakfast.

Add protein foods, which must go along with fiber, so that the digestive tract works properly. These are meat and fish (fish, by the way, is filled with the necessary elements for the growth and development of the child's body), cottage cheese, kefir and milk, home-made yoghurts and fermented baked milk. Also nuts and seeds.

Fiber - vegetables, the most diverse, they are saturated with such a complex of vitamins that not a single pharmacy can replenish their amount. In addition, eating raw herbs and vegetables. The basis of a healthy diet should include fruits, preferably in the morning, as well as diluted fresh juices and natural fruit and vegetable purees. Do not forget about bread and butter, as fats are an essential part of a child's diet.

From sweets, it is better to use marmalade and marshmallows, jelly and chocolate, in moderation. An excellent solution would be homemade bars, with honey and dried fruits, cereals and cereals. Pamper the kids with cocoa with milk, do not forget to praise after eating a plate of broccoli or zucchini.

Immediately dot all the "i". What is the most important thing in child nutrition? Products must be of high quality. It doesn't mean expensive. This means - as natural as possible. Most of us live in cities, but even in the city you can try to bring your child's nutrition closer to nature. For example, look for natural milk, eggs, use vegetables and fruits from the dacha more often.

I won't eat your...!
Everything is clear what should happen with these quality products. They should be eaten by your child with pleasure and gratitude. And if he doesn’t want to eat, if you heard: “I don’t want to!”, what should I do? Yes, don't eat. Thank God, the war ended sixty years ago, and there is no need to eat at least something in reserve. Of course, there are families where there is so little money that even now the issue of physical survival is very acute. But if your family has the opportunity to eat not only tea with a bun and pasta, then everything is in order. A child will not die of hunger.

At the medal with the name "I do not want!" there is another side. The child's body, if its taste stereotypes are not completely distorted yet, intuitively knows what it needs now and what it doesn't. And then there is the question of family position. If you think: the child should eat what he is given, this is your choice. But still, without being led by his demands, take a closer look at what exactly he does not want. Adjust to the needs of his body. Maybe the son ate a kilogram of apples before dinner and was ready to continue, but the trouble is that the apples are over. And stewed zucchini is now "not in the subject" for his body. But Mom thinks, and with good reason, that he's not in the restaurant. A need is a need, and a family is a family. Then give him these unfortunate marrows, give him a little, just a drop. Out of principle. And by the afternoon, buy another kilogram of apples, let him eat.

Of course, this principle applies only to simple food. Common sense will tell you that the body cannot have a need for daily absorption of only sausages, muffins and cola. But vegetables, fruits, simple boiled meat or fish, cooked without any frills, simple unsweetened porridge eaten in large quantities - this is exactly the need of the body. When the child's need is satisfied, he may even forget that in the world there is buckwheat porridge or carrots that he so adores today. Until then, let him eat. Or let him not eat, or eat purely symbolically.

After all, has it ever occurred to you that any adult has an inalienable right never to eat, for example, fried onions or kiwi fruit? So why are we trying to deprive a child of the right not to like certain foods?

Compatible-Incompatible
There are many different schools of thought in modern dietetics. Let everyone adhere to the nutrition system that is closer and dearer to him or simply more convenient. But in addition to rights, parents have responsibilities, and their main responsibility is to raise their children healthy.

In the field of healthy nutrition, in our opinion, naturopaths hold the bar above all and for the longest time. Their system has been in use for over a hundred years. Without going into details that can be read in the books of Shelton, Bragg, Litvina, Shatalova and other well-known authors (these books are now freely on the shelves), let's focus on the main thing. And the main thing in their system is the following: proteins and carbohydrates are digested in different parts of the gastrointestinal tract, and therefore they must enter the body separately, with an interval of several hours.

Carbohydrate food is digested in the intestine, in its alkaline environment. And protein is in the stomach, where it is broken down by acid, that is, gastric juice. If you give the baby potatoes with meat, then neither one nor the other will really assimilate. Result: we spent energy, time, money, love to feed the child better, and he has undigested food in his body. Instead of benefit, harm! But how easy it is to avoid! Give the baby this very potato with vegetables for lunch, and cook a piece of meat for dinner, and also with vegetables, and now everything is learned, the product went for the future. The same applies to bread and sausage, pasta with meat sauce, duck with porridge, chicken and potatoes, fish and mashed potatoes... The list goes on. Naturopaths have proven that just eating proteins and carbohydrates separately, with an interval of several hours, can even cure diseases.

Proteins are any meat, fish, poultry. Carbohydrates are cereals, potatoes, pasta, bread. They are incompatible with each other. But both of them are perfectly compatible with raw vegetables, which should begin and accompany every meal, making up at least 60% of the daily diet. Remember, this is what classical dietology says. Simple, tasty, healthy and not burdensome for a delicate children's body!

broth for the sick
Typical situation: the child is ill. He lies, unhappy, and looks plaintively. I so want to console him, please him, give him something delicious! And then the grandmother arrived in time: “How, still not fed?! He doesn’t have the strength to fight the disease! The body needs strength! More broth!”

So: everything should actually be exactly the opposite. Let's make a reservation: we are not talking about protracted, complex diseases. Discussed something like a standard acute respiratory disease, influenza, tonsillitis. Remember: in the acute phase of the disease, the child does not need to be fed! If he lies with a temperature, or without a temperature, but is very unwell, simply do not offer him food. That's when he asks for food, then another matter. Then go ahead, mom!

Squeeze the juice, the way he likes. Cut a peeled apple into slices, cut a sweet orange into slices. If summer, offer any fruits and berries. Make cranberry or currant juice with honey. But - in moderation! Yes, he himself does not eat much, does not drink. He doesn't want more - he doesn't need to. Ask for more - give more. Usually, the first day or two during illness, children are limited to fruits. It happens even longer.

The basic principle: while sick, you should not, if possible, give food that is difficult and long to digest, best of all, vegetables, lactic acid products, later - porridge. On such a diet, the child will recover much faster.

By the way, notorious broths, of course, belong to hard-to-digest food. Some nutritionists believe that broths are very unhealthy even for healthy people, because they are an extract of all the most harmful that is in meat. It is much better to give a child, when he is seriously hungry, a piece of well-cooked meat, moreover, boiled in several successively drained waters. The meat can be ground to make it easier to chew if the baby is still weak.

Of course, let's be reasonable. When a sick baby, sobbing, asks for a chocolate bar or cutlet, only an evil stepmother will refuse. But keep a sober look at things, such food is only a concession to his grief, and not at all something useful that promotes recovery.

Dairy and lactic acid products
Let's look at it with an unbiased eye: which of the mammals uses milk after coming out of infancy? None! It’s very simple: when a baby leaves infancy, the production of those enzymes that are able to 100% break down milk that has entered the gastrointestinal tract dies off, because nature in its evolution is economical and expedient and therefore quite reasonably removed from the body what is in natural conditions after infancy will never be useful to him again. This enzymatic capacity for splitting is subsequently retained only in an insignificant part of the individuals.

Note: if you still consider it necessary to give your child milk, provided that he tolerates it well and he is not allergic to it, then we recommend that you consider the following:

1. It is best to give your child natural goat's milk, if possible.

2. If you are interested in the best nutrition for your baby, then make sure that your baby gets natural milk, not something sterile from a package. As a rule, with a strong desire, there is an opportunity to buy milk from pets. Take the time to search, to deliver, do not spare the money - everything will pay off handsomely when the baby grows up.

SIMPLE RECIPE

Yogurt
In recent years, there has been a general transition of the population to yoghurts. Yogurt is no longer in honor, although in vain. They are no less useful.

Cottage cheese
Yes, yes, yes, children should eat cottage cheese. Again, as natural as possible. And again, unsweetened. If you want to make it tastier - add sour cream. Want sweeter - add raisins, dried apricots. Fill with good yogurt. Add milk and salt a little. In extreme cases, put some jam or honey, although this option is the most extreme case if you have already accustomed your child to sweet curds.

Cheese
As a rule, children love cheese. And great! Cheese has a lot of calcium, it is a very useful product. True, the product is concentrated, so you don’t need to eat a lot of it. But a couple of cheese sandwiches, if eaten with raw vegetables and not with sweet tea, but if on bread and not on a roll, are excellent food, extremely healthy and well balanced.

Ice cream

Fruits and vegetables

Raw fruits and vegetables are the foundation of your child's healthy diet. Normally, they make up at least 60% of everything a child eats per day.

Lots and lots of carbohydrates (bread, cereals, potatoes)

Bread

Pay attention to different breads. Now on sale there are many different varieties, including whole grains. But it is better not to give a bun to a child. For him, this is an absolutely empty product.

SIMPLE RECIPE

First: the sprouts must be white, green ones are considered poisonous. If the sprouts outgrow, put them in the refrigerator where they will stop growing.

And before you give your child raw sprouted grains, rinse them again under running water and quickly pour boiling water over them.

Kashi

Crushed cereals are less useful, but since they cook faster, they can always help us out with a lack of time. We are talking about barley and corn grits, wheat.

SIMPLE RECIPE

Cereals obtained from grains completely devoid of shells and germ, that is, completely “dead”, are completely unsuitable for baby food. It's semolina and white rice.

Naturopaths do not recommend cooking porridge with milk! Groats are incompatible with milk. But it is a mistake to believe that porridge can only be eaten empty: cereals and water.

SIMPLE RECIPE

Potatoes

So, there is no need to eat it with meat and fish. Do not create fermentation in the child's stomach.

SIMPLE RECIPE

Pasta

Basic principles of healthy and proper nutrition of children. Healthy food for children

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Principles of healthy nutrition for children