Nutrition for children has its own characteristics and difficulties.

Features of baby food

When planning a child’s diet, you need to take into account certain characteristics of the child’s body. We will consider which of them further.

The growth of the child's body

The main difference between baby food is the growth of the child's body. That is, a baby needs more proteins than an adult. Knowing this, many adults make the mistake of focusing on creating a high-protein diet, although even regular protein foods consumed by adults contain more protein than breast milk.

High mobility

Another one feature of baby food- Children are very active, unlike adults. Greater mobility of the child’s body contributes to the normalization of metabolism. If children are forcibly restricted in their movements, this will provoke insufficient secretion of growth hormones, diseases and, as a result, developmental delays.

On the consumption of sweets

Due to the high metabolic rate, children, unlike adults, are able to absorb significantly more sweets without much harm to themselves. However, you should not indulge them in this. Although sweet foods of natural origin are very beneficial for a child.

About cholesterol

In addition, children use cholesterol much more actively than adults. It is extremely important for health and is a major component of the membrane that surrounds the cells of the entire body. And the child grows, and many new cells are formed.

An important nuance is that the fat cells that make up “fat” are mostly formed during the first years of life. Subsequently, they increase in size and size. Consequently, what an adult looks like is largely related to nutrition in childhood.

Perfection of regulatory mechanisms

Lastly, the most important feature of baby food. In the child's body, regulatory mechanisms that control the intake and expenditure of energy function perfectly. His body knows exactly what food and in what quantities it needs. However, if there is an abundance of deliciously prepared (with spices, fried, fatty, etc.) and sweet dishes, the tongue will coordinate the appetite, not the physiological need.

This level of regulation remains until the age of 14-17. In the future, it is maintained provided that the person leads a healthy lifestyle.

1 rule of baby food - diet

Proper child nutrition suggests a lack of strict adherence. What kind of lunch if you need to launch a rocket or put a doll to sleep? Such things are as important for a child as love, interesting work, and relaxation are for an adult. Children are tiny but full-fledged people who still need care.

In addition, when there is no feeling of hunger, that is, the body is not yet ready to eat food, they eat without pleasure, so the food will not be used for future use. When hungry, the baby will ask for it. And there is no problem that the child ate instead of three, two or five times a day. If the food is normal and violence is not used against the child, then there will be neither malnutrition nor overeating.

Rule 2 of baby food - non-violence

In most cases, the child is persuaded to “eat for dad, grandpa, mom, etc.”, or is simply ordered “until you finish, you won’t get up from the table.” And if we imagine how we would feel in such a situation? The baby’s body doesn’t need food at the moment, so he doesn’t want it, that’s all. Appetite may arise after some time, and there is no point in being offended. However, the appetite should be for natural products - porridge, potatoes, apples, milk, and not for sweets and cookies. In some cases, however, there are whims and tricks.

3 rule of baby food - illnesses

It is worth mentioning separately proper nutrition for a child for diseases. The practice of "feeding" sick children is widely practiced. It is believed that this gives the body additional energy to fight the disease.

The paradox is this: the body really needs strength, it mobilizes all resources to restore the shaken balance. And the patient has no appetite precisely because all the energy is aimed at fighting the disease, and there is simply no energy left for the digestion process. The animal instinct works here, which is aimed at survival, and no food simply “does not fit.” For example, sick animals do not touch food, even if it is in front of their nose.

And forced feeding for medicinal purposes causes direct harm to the child. It is preferable to offer him a hot drink - tea with honey, warm fruit juice, etc.

Rule 4 - freedom in everyday nutrition

In terms of everyday nutrition, it is better if children have the opportunity to choose foods. Thus, the problem of a diet balanced in essential nutrients and calories is solved in itself.

Based on many years of observations, it was found that, given freedom of choice, children, at the level of intuition or subconscious, are able to create a menu that will be the best in all respects. The function of adults here is to guide the child regarding the correct combination of products.

Rule 5 - fruits

Children can eat fruits without any restrictions, it is almost impossible to overeat them, and they are very healthy. But if the child refuses, no need to force. If there is a lack of any mineral or vitamin, the child himself will ask for the apple or even greens he needs.

You just need to coordinate the combination of fruits with other foods. These combination rules are objective for both children and adults. If the products are combined correctly, healthy children will have no gas emission, the stool will be odorless with normal consistency, and the tongue will be red and clean.

Rule 6 of baby food - protein foods

Protein foods should be given to the child 1-2 times a day as desired, but do not worry if he prefers rice or potatoes instead of cottage cheese or pea porridge. But excess, like lack of proteins, can lead to unpleasant consequences.

You should not introduce your child to sausage, since it is an unnatural food that deceives the taste organs. When it comes to natural foods, a child should be able to choose from what adults eat.

Rule 7 of baby food - dairy products

Milk, curdled milk, and kefir are excellent foods for children. However, it is not advisable to combine them with starches. A child aged a year and a half should not be fed cereals with milk.

The best option is to give milk and fermented milk products (at room temperature) as a separate meal. A good variation is to combine cottage cheese with tomatoes (carrots) with kefir, yogurt or milk.

Rule 8 of baby food - sweets

If you feed your child sweets, then definitely not after meals. It is best to give half an hour to an hour before the main meal. As a rule, they always give after.

Sweet is really necessary for the children's body. Sweets of natural origin - fruits, honey, dried fruits cover the needs of the child's body.

In case of painful conditions, reduced immunity, a good option would be to offer him soaked dried fruits, fruits, melons, watermelons and hot drinks. And no more dishes and products. Several of these days a month will replenish the resources of the child's body.

Rule 9 of baby food - water

You should give as much water as the child wants. The best one is. It is advisable to gradually teach your child to drink a quarter to half a glass of water after waking up in the morning, 30 minutes before the main meal and before bed in the evening.

10 rule of baby food

There is no need to forbid children to play or run after eating, and especially not to persuade them to lie down. Since children almost never eat for future use, unlike adults, they do not “eat away” their sorrows, boredom and bad mood. And as a result, they don't overeat. Such mobility after eating will not bring any harm to health.

Separately about the relationship between nutrition and intelligence for the proper nutrition of a child

For proper brain function, adequate nutrition is required. It is important that unsaturated fatty acids are supplied in sufficient quantities, a significant amount of which is found in olive, flaxseed, and sunflower oil.

American scientists conducted a study among schoolchildren in Alabama. As a result, we found out which foods help increase IQ and improve reading skills. The “smart” products included cheese, yogurt, milk, fish, wholemeal bread, peas, broccoli, dry beans, mango, papaya, berries and fruits.

When a child starts going to school, the requirements for his nutrition change, because schoolchildren have quite a lot of psychological and mental stress. In addition, many children attend sports clubs. At the same time, the body continues to actively grow, so the nutritional issues of a school-age child should always be given enough attention. Let's find out what products children over 7 years old need, how much a schoolchild should consume them daily, and how best to build a menu for a child of this age.

It is necessary to provide proper nutrition to the schoolchild and accustom him to healthy food

Principles of healthy eating

A child over 7 years old needs a balanced healthy diet no less than younger children.

The main nuances of nutrition for children of this age are:

• During the day, enough calories should be supplied from food to cover the child’s energy expenditure.
• A schoolchild's diet should be balanced in terms of essential and non-essential nutrients. To do this, it is recommended to diversify it as much as possible.
• It is important to take into account the individual characteristics of the child’s body.
• At least 60% of the protein in a schoolchild’s diet should come from animal products.
• The amount of carbohydrates a schoolchild receives from food should be 4 times greater than the amount of protein or fat.
• Fast carbohydrates, presented in the child's menu with sweets, should account for up to 10-20% of all carbohydrates.
• It is important to have a meal schedule so that the child eats regularly.
• The student's diet should include bread, potatoes, cereals. Flour products for a child should be cooked on wholemeal flour.
• The child should eat fish once or twice a week. Also, at least once in a schoolchild’s weekly menu there should be red meat.
• It is recommended that a child of this age eat legumes 1-2 times a week.
• Your child's diet should include five servings of vegetables and fruits every day. One serving is considered an orange, apple, banana or other medium fruit, 10-15 berries or grapes, two small fruits (apricot, plum), 50 g of vegetable salad, a glass of juice (only natural juice is taken into account), a tablespoon of dried fruits, 3 tbsp. l. boiled vegetables.
• Your child should consume dairy products every day. Three servings are recommended, one of which can be 30 g of cheese, a glass of milk, one yogurt.
• Sweets and fatty foods are acceptable in a student's diet if they do not replace wholesome and healthy foods, since there are very few vitamins and minerals in cookies, cakes, waffles, french fries and other similar products.
• It is worth minimizing the intake of synthetic food additives, as well as spices.

Include freshly squeezed juices from vegetables and fruits in your child’s diet.

Needs of a schoolchild

	6-9 years	10-13 years	14-17 years old
Energy requirement (in kcal per 1 kg of weight)	80 (on average 2300 kcal per day)	75 (on average 2500-2700 kcal per day)	65 (on average 2600-3000 kcal per day)
Protein requirement (g per day)
Fat requirement (g per day)
Carbohydrate requirements (g per day)
Milk and dairy products
Sugar and sweets
Bakery products
Of which rye bread
Cereals, pasta and legumes
Potato
Fruits raw
Dried fruits
Butter
Vegetable oil

Diet

The food intake of a child attending school is affected by changes in education. If a child studies in the first shift, then he:

• He has breakfast at home at about 7-8 o'clock.
• He has a snack at school at 10-11 o'clock.
• Lunches at home or at school at 13-14 o'clock.
• Dinner at home around 19 o'clock.

A child whose training takes place on the second shift:

• He has breakfast at home at 8-9 o'clock.
• He has lunch at home before going to school at 12-13 o'clock.
• Snacks at school at 16-17 o'clock.
• He has dinner at home at about 20 o'clock.

Breakfast and lunch should be the most energetically valuable and provide a total of about 60% of the daily calorie content. Your child should have dinner a maximum of two hours before he goes to bed.

A good appetite most often occurs with an established diet and significant physical activity during the day.

What are the best ways to cook food?

Schoolchildren can prepare food in any way, but it is still not recommended to get carried away with frying, especially if the child has low activity or has a tendency to gain subcutaneous fat. The most optimal types of cooking for children are stewing, baking and boiling.

What foods should you limit in your diet?

Try to limit the following foods on your child’s menu:

• Sugar and white bread – when consumed in excess, they cause weight gain.
• Products that contain food additives (dyes, preservatives and others).
• Margarine.
• Out-of-season fruits and vegetables.
• Sweet soda.
• Products with caffeine.
• Mayonnaise, ketchups and other industrial sauces.
• Spicy dishes.
• Fast food.
• Raw smoked sausages.
• Mushrooms.
• Deep-fried dishes.
• Juices in packages.
• Chewing gum and lollipops.

Carbonated drinks and foods with harmful additives should be excluded from the diet as much as possible.

What liquids should I give?

The most optimal drinks for a school-age child are water and milk. The disadvantages of juices are their high sugar content and high acidity, so they should either be given during meals or diluted with water.

The total amount of fluid a schoolchild should drink per day is affected by his activity, diet and weather. If the weather is hot and your baby is more active, give your baby more water or milk.

Carbonated drinks and caffeinated products are not recommended for children of primary school age. It is permissible to give such drinks to older schoolchildren, but not during meals, since caffeine impairs iron absorption.

How to create a menu?

• For breakfast, it is recommended to give 300 g of the main dish, for example, porridge, casseroles, cheesecakes, pasta, muesli. Offer it with 200 ml of a drink - tea, cocoa, chicory.
• For lunch, it is advised to eat a vegetable salad or other snack in an amount up to 100 g, a first course in a volume of up to 300 ml, a second course in an amount of up to 300 g (it includes meat or fish, as well as a side dish) and a drink up to 200 ml.
• An afternoon snack may include baked or fresh fruit, tea, kefir, milk or another drink with cookies or homemade cakes. The recommended amount of drink for an afternoon snack is 200 ml, the amount of fruit is 100 g, pastries are up to 100 g.
• The last meal includes 300 g of the main dish and 200 ml of drink. For dinner, you should prepare your child a light protein dish, for example, cottage cheese. Also, dishes from potatoes and other vegetables, cereals, dishes from eggs or fish are well suited for dinner.
• For each meal, you can add bread in a daily amount of up to 150 g of wheat bread and up to 75 g of rye bread.

First of all, you need to consider what shift the child is studying in, as this affects his meals. In addition, it is recommended to make a diet not for one day, but for the whole week, so that the dishes are not repeated and all the necessary products are present in the weekly menu.

Discuss and make a menu for the whole week together if you are sure that the child will not be capricious. The child’s involvement in the cooking process is also encouraged.

Example of the correct menu for the week

Day of the week	Breakfast	Dinner	Afternoon snack	Dinner
Monday	Cheesecakes with apples and sour cream (300 g) Tea (200 ml) Sandwich (100 g)	Cabbage and carrot salad (100 g) Borsch (300 ml) Rabbit cutlet (100 g) Mashed potatoes (200 g) Compote of dried pears and prunes (200 ml) Bread (75 g)	Kefir (200 ml) Orange (100 g) Cookies (50 g)	Omelette with green peas (200 g) Rosehip infusion (200 ml) Bread (75 g)
	Rice milk porridge with raisins (300 g) Cocoa (200 ml) Sandwich (100 g)	Beet salad (100 g) Broth with egg (300 ml) Beef patties (100 g) Stewed cabbage with zucchini (200 g) Apple juice (200 ml) Bread (75 g)	Milk (200 ml) Bun with cottage cheese (100 g) Fresh apple (100 g)	Potato zrazy with meat (300 g) Tea with honey (200 ml) Bread (75 g)
	Omelette with cheese (200 g) Fish cutlet (100 g) Tea (200 ml) Sandwich (100 g)	Eggplant caviar (100 g) Potato soup with dumplings (300 ml) Stewed liver (100 g) Corn porridge (200 g) Fruit jelly (200 ml) Bread (75 g)	Kefir (200 ml)	Pancakes with cottage cheese and raisins (300 g) Milk (200 ml) Bread (75 g)
	Buckwheat milk porridge (300 g) Chicory (200 ml) Sandwich (100 g)	Salad with radish and eggs (100 g) Homemade rassolnik (300 ml) Chicken cutlet (100 g) Boiled cauliflower (200 g) Pomegranate juice (200 ml) Bread (75 g)	Milk (200 ml) Pie with apples (100 g)	Vermicelli and cottage cheese casserole (300 g) Tea with jam (200 ml) Bread (75 g)
	Cottage cheese pancakes with honey (300 g) Tea with milk (200 ml) Sandwich (100 g)	Apple and carrot salad with sour cream (100 g) Noodle broth (300 ml) Beef Stroganoff with stewed vegetables (300 g) Compote of grapes and apples (200 ml) Bread (75 g)	Fruit jelly (100 g) Yogurt (200 ml) Biscuit (100 g)	Rice pudding with raisins and dried apricots (300 g) Kefir (200 ml) Bread (75 g)
	Omelette with tomatoes (200 g) Chicory with milk (200 ml) Bread (75 g)
Sunday	Millet porridge with pumpkin and carrots (300 g) Tea with honey (200 ml) Sandwich (100 g)	Cucumber and tomato salad (100 g) Vegetable puree soup (300 ml) Squid balls (100 g) Boiled pasta (200 g) Tomato juice (200 ml) Bread (75 g)	Kefir (200 ml) Pear (100 g) Curd cookies (50 g)	Potato cutlets with sour cream (300 g) Milk (200 ml) Bread (75 g)

Several useful recipes

Fish zrazy with cottage cheese

Beat pieces of fish fillet (250 g) a little and add salt. Mix cottage cheese (25 g) with herbs and salt. Place a little cottage cheese on each piece of fish fillet, roll it up and roll it in flour and then in beaten egg. Fry a little in a frying pan, and then put the zrazy in the oven to finish cooking.

Rassolnik

Peel, chop and then saute one carrot and one onion until they turn yellow. Add tomato paste (2 tsp), cook for another 2-3 minutes, then remove from heat. Peel three potatoes, cut into slices and boil until half cooked. Add sauteed vegetables to the potatoes, one pickled cucumber cut into small cubes and a pinch of salt. Cook the soup over low heat until tender, and before serving, add a teaspoon of sour cream to each plate, sprinkle with chopped herbs.

Jellied meat balls

Take half a kilo of meat with bones and cook by adding a quarter of celery root and a quarter of parsley root to the water. Pour the broth into a separate container, and grind the meat in a meat grinder along with the onion fried in oil. Add sour cream (2 tbsp), pounded butter (3 tbsp), pepper and salt to the resulting minced meat. Make small balls. Add pre-prepared gelatin (10 g) to the broth. Pour the broth over the balls and leave to harden. You can add chopped boiled carrots and boiled chicken eggs to the balls.

Feed your schoolchild from the common table and show by example how to eat

Possible problems

There may be various problems in the nutrition of a school-age child, which parents must be able to cope with in a timely manner.

What to do if a child does not eat the foods he needs?

A child over seven years old has already developed tastes, so he may refuse certain foods, and you should not insist that he eat them, despite disgust and rejection. This can make your eating behavior even worse. Parents should try cooking unloved foods in different ways, perhaps the child will like one of them.

Otherwise, there is no need to insist on eating any food if the child’s diet can be called varied - if his diet includes at least 1 type of dairy products, 1 type of vegetables, 1 type of meat or fish, 1 type of fruit and any dish from cereals. These food groups must be on the children's menu.

Quick snacks in the school canteen

For younger schoolchildren, educational institutions usually provide breakfast and sometimes a hot lunch. If a student buys baked goods in the cafeteria, parents should make sure that breakfast before school and lunch immediately after returning home are nutritious and made from healthy products. Also provide your child with a healthy alternative to school buns, such as fruit, yoghurt or homemade cakes.

Lack of appetite due to stress

Many schoolchildren experience serious psychological stress during their studies, which affects their appetite. Parents should carefully monitor their child and respond in time to a situation where stress has caused a decrease in appetite.

It is important to consider the child’s rest after returning home and on weekends, giving him the opportunity to switch his attention and do what he loves. Hobbies help relieve stress, especially those related to physical activity, for example, hiking, rollerblading, cycling, and various sports clubs.

Lack of appetite is often caused by stress. Support your child and have heart-to-heart conversations with him more often

How do you understand that lack of appetite is a symptom of illness?

The following factors will indicate that decreased appetite may be a sign of illness:

• The child is losing weight, he is inactive and lethargic.
• He started having problems with bowel movements.
• The child is pale, his skin is very dry, the condition of his hair and nails has worsened.
• The child complains of periodic abdominal pain.
• Rashes appeared on the skin.

Binge eating

Excessive food consumption leads to obesity in children, the cause of which is most often heredity and lifestyle. For an obese child, the doctor will recommend changing the diet, but parents may encounter difficulties. For example, in order not to tempt a child with sweets, the whole family will have to give them up. In addition, the child will believe that the prohibitions are unfair, and may enjoy forbidden foods in secret.

It is best if an obese child talks to a nutritionist alone, then he will more easily accept the doctor’s advice and feel more responsible. According to experts, overeating is often a sign of psychological distress, such as loneliness. Therefore, it makes sense to go with the child to a psychologist.

Poor nutrition and stress are the most common causes of increased child weight.

• Eating together with parents will help to introduce the student to the principles of healthy eating, provided that the whole family eats properly. Teach your child more about the healthfulness of foods and the importance of nutrition in maintaining health.
• If your child takes food with him to school, offer sandwiches with cheese, baked meat, pie, bun with cottage cheese, bagel, casserole, fruit, cheesecakes, yoghurt. Consider how the food will be packaged and how your child will be able to eat it. To do this, you should buy special containers, and also wrap the sandwiches in film.
• Do not give children completely fat-free foods, but choose low-fat dairy products.

In schoolchildren aged 6-10 years, the need for obtaining nutrients from food increases significantly. The growth spurt begins as early as 10-11 years of age, so nutrient and energy requirements may become even higher than adults in relation to their weight. Baby foods should include a variety of foods to meet their nutritional needs.

Children should be encouraged to:

• eat a variety of nutritious foods
• eat a lot of vegetables, legumes and fruits (different colors)
• preferred foods (such as cereals, bread, rice, pasta, and noodles)
• eat lean meats, fish, poultry and/or alternatives such as nuts or legumes
• eat yoghurts, cheeses
• water should be the main source of fluid intake

What to pay attention to:

• limit your intake of saturated fat and eat moderate amounts of fatty foods
• give preference to foods low in salt
• consume only moderate amounts of sweets

Breakfast for a schoolchild

So, let's look at why breakfast is very important for a school-age child and what products are best to use to prepare it.

Why breakfast is important for your child

The first meal at the beginning of the day is very important for school-age children and should not be missed. Research has repeatedly shown that children who eat breakfast have a much higher intake of vitamins, minerals and fiber and eat better, which helps them focus on their studies and have better academic performance. Meals for school-age children must necessarily begin with breakfast.

What is the best breakfast for a schoolchild?

The best breakfasts for schoolchildren are cereals, cereals, oatmeal, nuts and fruits - they allow a slow release of energy for a longer time, unlike unhealthy foods. School-age children are mature enough to handle the whole version of these carbohydrate-rich foods. It's best to opt for unsweetened, plain, whole grain, or oatmeal, which you can sweeten with fruit instead of sugar.

Lunch for a schoolchild

So, let's look at why lunch is very important for a school-age child and what products are best used to prepare it.

Why lunch is important for your child

The nutrition of children of primary school age must necessarily include a full meal. Whether it's a packed lunch or a hot meal at the school cafeteria, lunch is an essential part of the day. The school day is long and energy requirements are high, as the child experiences both physical and mental stress - often at lunchtime there is an exacerbation of hunger, a deterioration in mood and the ability to concentrate. What should our children eat at lunchtime so that it can provide their bodies with a significant amount of energy until the evening?

Eating too many meals at lunchtime or eating foods high in fat or sugar can make children sleepy or cause stomach discomfort and pain. Avoid these symptoms by choosing foods for your child's lunch box that nourish and support their body well enough to keep them going for several hours without being hungry. However, you should not give your child food that is too heavy for his stomach, which will make him lethargic.

What is the best lunch for your child

Proper nutrition for schoolchildren should include foods from each food group:

• fats and carbohydrates to replenish energy reserves
• protein for muscle strength and growth
• vitamins, minerals and to maintain strong immunity and optimal health

Traditionally, parents put sandwiches and pastries in lunch boxes. If you give your child a sandwich at school, try giving him oatcakes or rye crackers with a little hummus (a chickpea snack) or pâté (which your child likes) added. You can also prepare pita bread for your child for school with cheese, beans or chicken, with the addition of lettuce. You could also try giving him soup at school in a special food thermos.

Monitor your child's salt intake as it is added in large quantities to processed foods he may buy at school or on the go. Too much salt is harmful to everyone's health. This also causes children to become very thirsty at school, which can be a problem. Make sure your child drinks enough water, as a dehydrated child is much more likely to be tired and grumpy. About 2-6 glasses of water per day (depending on age and weight) is a good goal for your child. Carbonated drinks should be reserved for special occasions as they act as a source of "empty calories" and can lead to tooth decay.

How to deal with your child's fatigue

If you notice that your child is tired all the time, you need to solve this problem. Make sure he gets plenty of exercise throughout the day, as lack of fresh air and constant sitting at a desk can make him feel tired. Physical activity promotes the production of endorphins, which lift your mood and increase your metabolism, improving sleep.

Lack of sleep is an obvious cause of tiredness, so try to make sure your child goes to bed on time.

Anemia (lack of hemoglobin, which carries oxygen in the blood) makes children constantly tired, pale, and possibly headaches. If you suspect your child has iron deficiency anemia, see your doctor, who can diagnose it with a blood test.

The development of anemia is usually associated with a lack of iron intake from food. Red meat is the best source of iron and is also a good source of protein and. Other meats, such as chicken and fish, also contain iron, as do legumes, fortified breakfast cereals and breads. Iron from these sources is not as well absorbed as iron found in meat, but you can use iron to increase absorption. Simply add fruits or others (such as tomatoes or peppers) to your meals - this will increase the amount of iron absorbed. On the contrary, tea, coffee and unprocessed ones can suppress iron absorption, so avoid offering them with food.

Why fruit and fiber are important for your baby

A healthy diet for school-age children must include fruits and others. Sometimes, when children have a difficult time at school (for example, during exams), their body may experience bowel problems. They may complain of stomach pain or worry about going to the toilet.

Many children experience constipation, and dehydration can be one of the most common causes, as well as lack of fiber. Fiber needs a lot of water, due to which it swells in the gastrointestinal tract, making stool more loose and improving intestinal motility. So make sure your baby consumes enough fiber and water, otherwise it may make constipation worse. Give your child (cereals, breads, baked goods, bars) oatmeal, quinoa, plenty of fruits and vegetables, and beans.

Which fruits contain more fiber?

All fruits are great for kids, but dried fruits are really high in fiber. You can buy small snacks from , and . Dried fruit is a great sweetener for cakes, and dried fruit purees make a great addition to pancakes, toast, and ice cream.

Don't forget that dried fruits are a concentrated source of sugars. So offer your child a small portion (about 30g or the amount that fits in the palm of their hand). Combining dried fruits with nuts and seeds helps mitigate the effects of fruit sugars and regulates energy levels.

Why calcium is important for your baby

The diet of children of primary school age should supply the student’s body with a sufficient amount of calcium. Calcium is important for the development and maintenance of bones and teeth, nerve function, muscle contraction, and heart function. Getting enough calcium (as well as nutrients like calcium) and exercise during childhood and adolescence are important for increasing bone mass to prevent osteoporosis in adulthood.

What foods are high in calcium

The schoolchild's menu should include a sufficient amount of calcium-rich foods. Dairy products, such as whole milk and milk, are the main sources of calcium in the modern human diet. Dairy products also provide the body with valuable protein and vitamins A, B1, B2 and B3. School-aged children may prefer low-fat or reduced-fat dairy products. They contain almost the same amount of protein, calcium and vitamins as whole milk.

Children who do not like dairy products will need to get calcium from non-dairy sources. Foods that contain significant amounts of calcium include.

At 3 years old, a child grows quickly, changes physically, and his mental abilities develop. The load on the body increases. For normal development and the formation of new cells, the body requires many useful substances. The food must contain a sufficient amount of fats, proteins, carbohydrates, vitamins, and minerals. Proper nutrition will prevent the occurrence of many diseases of the stomach, liver and other organs, and instill in the child a taste for healthy food.

1. The child must receive enough calories from food. He needs energy for physical activity and perception of new information.
2. The presence in food of a variety of nutritional elements to maintain a balance of nutrients, without which normal cell formation is impossible.
3. We need to teach him to eat healthy food and follow a diet.
4. If a child is intolerant to any substances (for example, lactose), then products containing them are replaced with others of a similar purpose.
5. Cooking food for children requires the use of particularly careful processing of products, cooking technology, as well as compliance with the conditions and periods of food storage.

Useful food elements and their sources

For normal development of the body, it is necessary to maintain a certain ratio between the amount of proteins, fats and carbohydrates. The normal ratio for a child 3-5 years old is 1:1:4.

Squirrels

Proteins are the building blocks of body cells. They are broken down into individual amino acids, from which new tissue cells are created. The so-called essential amino acids are not found in the human body; they can only be obtained from the outside.

If there is not enough protein in a child’s body, then he cannot grow and develop normally and will be susceptible to infections and colds. In order for a 3-5 year old child’s body to have enough protein, he must eat meat, fish, vegetables, cereals, and eggs. A lot of vegetable protein is found in peas, beans and other legumes.

Fats

Fats are a store of nutrients and energy in the body. The fat layer protects the organs from damage. Fats are part of the cell membrane and play an important role in the formation of hormones and ensuring the body's immune defense.

They are necessary for the accumulation of fat-soluble vitamins in the body:
A- accelerates the process of formation of new cells;
E- promotes the development of the blood vessel system and the creation of nerve cells;
D- without it, normal bone formation and teeth growth are impossible;
K- promotes the development of bone and muscle tissue, the functioning of the digestive system.

Sources of fat for a child are meat, fish, butter and vegetable oil, milk and dairy products. The digestive system of children of these years is not adapted to digest heavy foods (fatty pork, goose). You need to add butter to your food, and also give them full-fat milk. Low-fat yogurt and kefir not only will not save you from obesity, but can have the opposite effect, as they contain a lot of calories due to sugar. Natural dairy products that do not contain food additives or dyes are much healthier.

Note: Parents who want to save their children from cholesterol should know that an excess of this substance is harmful to an elderly body, but for a 3-year-old child it is simply necessary, since it is part of the cell membranes of various tissues.

Carbohydrates

When carbohydrates are broken down in the body, energy is released. Since carbohydrates are broken down faster than other nutritional components, they are the main source of energy necessary for metabolism and other processes in the body. In order for a 3-year-old child to be active and mobile, he needs to be given foods containing a lot of carbohydrates: fruits and vegetables, bread, cereals, pasta, confectionery.

Vitamins

Vitamins accelerate all biochemical processes in the body, without them it is impossible to carry out digestion and assimilation of useful substances, as well as nourish the cells of the brain, heart, blood vessels, and bones. In addition to fat-soluble vitamins, there are also water-soluble vitamins that are easily excreted and require constant replenishment in the body. With a lack of vitamins, a child often gets sick, is susceptible to infectious diseases, grows poorly, develops mentally, has poor memory, and cannot concentrate. Sources of water-soluble vitamins are plants, so you need to eat more fruits and vegetables. Vitamins are contained in cereal plants, so it is useful to eat porridge.

Recommendation: To ensure that your child’s diet is varied, it is convenient to create a menu in advance. Dishes should be lightly salted. Salt is necessary to maintain metabolism and improve the taste of foods. Spices, spicy seasonings are excluded from the children's diet.

Essential minerals and their sources

For the normal development and functioning of various organs, the diet of a 3-5 year old child should include foods containing various micro- and macroelements:

1. Calcium (for the normal formation of the skeleton, teeth). Its sources are milk, cheese, as well as rice, peas, nuts.
2. Phosphorus (for the formation of teeth, the formation of enzymes, and fat metabolism). Found in fish, meat, eggs, nuts.
3. Magnesium (necessary for heart function). It is found in nuts, cereals, cocoa, bananas, plums, dried apricots, and salmon fish.
4. Iron (the level of hemoglobin in the blood and the supply of oxygen to the body’s tissues depend on it). The main suppliers to the body are meat (especially liver), as well as fish.
5. Zinc (part of enzymes, involved in the formation of gene structures). Contained in fish and seafood, unrefined cereals, eggs.
6. Iodine (without it, the formation of thyroid hormones, on which the mental state and physical development of the child depends, is impossible). The main source is fish and seafood.
7. Selenium (part of hormones and antioxidants). The main sources are fish, corn, tomatoes, garlic.
8. Potassium (necessary for the functioning of the brain, nervous system, muscle function). Contained in green vegetables, citrus fruits, potatoes, dried apricots, and nuts.
9. Sodium (maintains normal fluid levels in the body). It enters the body through consumption of table salt, meat, carrots, and beets.

Video: The importance of a varied diet for children

Menu for a child 3-4 years old for a week

Monday

Breakfast:
Egg - 1 pc.
Oatmeal cooked with milk – 100 g
Brown bread, can be spread with butter – 1-2 pieces
glass of cocoa

Dinner:
Borscht boiled in meat broth - 150 g
Vegetable salad (cucumbers and tomatoes, for example) - 80 g
Steam cutlets – 2 pcs.
A piece of black bread
A glass of compote or fruit drink

Afternoon snack:
Cottage cheese with cream and raisins without sugar (you can prepare it yourself) – 80 g
Bun
Glass of sweet tea

Dinner:
A glass of kefir
Children's cookies – 2 pcs.

Tuesday

Breakfast:
Rice porridge boiled in milk - 100 g
Pancake (with cottage cheese or jam)
Glass of cocoa with milk

Dinner:
Pasta soup with chicken - 150 g
Apple-carrot salad - 60 g
Milk pudding – 70 g
Slice of bread
Glass of tea

Afternoon snack:
Stewed vegetables with minced meat - 100 g
Vareniki with potatoes - 3 pcs.
Compote or tea

Dinner:
Yogurt (you can add fresh berries or pieces of fruit) - 100 g
Crackers or cookies

Wednesday

Breakfast:
Buckwheat porridge with added milk – 100 g
Pancakes with apples – 2 pcs.
Glass of tea

Dinner:
Vegetable soup (with pumpkin, carrots and broccoli) – 150 g
Boiled or stewed fish – 100 g
Bread
Dried fruit compote, fruit juice or tea

Afternoon snack:
Fruit salad dressed with cream – 150 g
A piece of white bread, you can spread it with butter and add cheese
Glass of sweet tea

Dinner:
Kefir or yogurt – 100 g
Pancake with jam

Thursday

Breakfast:
Dumplings with cottage cheese (with butter or sour cream) – 3 pcs.
Steamed chicken cutlet – 1 pc.
Slice of black bread
A glass of cocoa, you can add milk

Dinner:
Vinaigrette - 80 g
Pea soup with meat (it’s better not to add smoked meats) - 150 g
Bread
Freshly squeezed juice with pulp

Afternoon snack:
Beef cutlets – 2 pcs.
Black bread
Cottage cheese (you can add sour cream and fruit) – 80 g
A glass of milk

Dinner:
Milk jelly
Baby cookies or cereal

Friday

Breakfast:
sweet bun
Cottage cheese with sour cream - 80 g
Egg
Cocoa or milk tea

Dinner:
Vegetable salad - 80 g
Fish soup - 150 g
Pilaf with beef - 100 g
A glass of compote or fruit drink

Afternoon snack:
Pancakes with meat - 2 pcs.
Fruit pudding - 80 g
A glass of tea with honey (honey can be served separately)

Dinner:
Curd casserole - 100 g
Kefir (you can add a little fruit syrup) – 200 g

Saturday

Breakfast:
Millet porridge cooked in milk -100 g
A piece of white bread, which you can spread with butter or add a piece of sausage
glass of cocoa

Dinner:
Pasta soup with beef
Meatballs – 2 pcs.
Mashed potatoes - 80 g
Green peas – 30 g
A glass of fresh fruit compote

Afternoon snack:
Stewed vegetables with rice - 100 g
fruit jelly
baby biscuits

Dinner:
Kefir or yogurt
Potato cutlets – 2 pcs.

Sunday

Breakfast:
Cheesecakes - 2 pcs.
baked apple
baby biscuits
glass of cocoa

Dinner:
Salad of boiled beets, grated with carrots – 70 g
Rice soup with meat - 150 g
Cabbage stewed with meat – 100 g
A glass of compote or fruit drink

Afternoon snack:
Fruit pie
A glass of milk

Dinner:
Chicken cutlet
Piece of white bread
Yogurt – 100 g

Advice: If a child refuses any product, there is no need to force him to eat. To prevent your baby from going hungry, you can replace this product with another product that is similar in its content of nutrients.

Video: Fermented milk products in a child's diet

What you need to consider when compiling a diet for a child of 3 years

During the day, a 3-year-old child eats approximately 1500 g of food, and 500 g should be milk and dairy products. Sour cream and cream are put in salads, eaten with dumplings. Cheese is very useful for children, especially processed cheese. Products are given boiled or stewed.

Canned, smoked, fried foods are harmful to children. It is not recommended to spoil them with sweets.

How to feed so as not to overfeed? What dishes to prepare? Is proper nutrition for school-age children different from that for adults? Let's figure it out.

Proper nutrition for children

Many mothers naively believe that proper nutrition is the prerogative of exclusively young children. However, the diet is no less important in youth, not to mention adulthood. Having taught their child to eat properly, parents can be absolutely calm: their child will not have problems with excess weight, and the risk of cardiovascular and other diseases will decrease. Knowing how to choose the right products and prepare the right dishes from them, a person’s life becomes much easier. Each of you probably reproaches yourself from time to time because, following family traditions, you ate a lot of fried and fatty foods for a long time. Let your child not reproach himself for this in the future - refuse such dishes now.

Proper nutrition for school-age children

The essence of proper nutrition for babies, school-age children and adults can be summarized in one sentence: replacing bad fats and carbohydrates with good ones. If you take this truth as a rule, then neither you nor your child will ever experience problems due to an incorrect diet.

• eating 5-6 times a day (including snacks),
• limited consumption of sweets and baked goods,
• limited sugar consumption,
• more vegetables and fruits in the diet (preferably fresh, not canned),
• mandatory presence of dairy and fermented milk products in the daily menu,
• eating foods rich in calcium and iron.

Delicious and healthy dishes for children

Often and densely healthy food prepared by mothers for their children is disgusting for the latter. And not because the mother cooked it tasteless, but because the child does not want to try it in principle. Well, he doesn't like broccoli. And he doesn't like eggplants. And he doesn’t want to drink milk. And the liver can't stand it. In this case, you can use simple parental tricks that will help feed your child what he does not want to eat.

Never force your child to eat. If you're not hungry, go for a walk. Feed your children on demand.

Your baby will never eat delicious and healthy dishes prepared from a cookbook for children if these dishes look unattractive on the plate. Try decorating your food artistically. Make a kiwi and banana palm right on your plate. Make a jam erupting volcano out of porridge.

Another simple and effective trick is replacement. If the baby does not eat an iron-rich liver, offer him buckwheat. Does not like milk - replace it with a milkshake. Everything is very simple, you just need to use your imagination. And then there will simply be no dishes left that your child does not eat.

Food pyramid for children

The food pyramid for children contains foods, each of which is important in its own way for the health and proper development of the child. Variety is the main condition. Nutrition should not be monotonous; there should be a lot of food in the diet of a representative of the younger generation. Another question is what there is more of, and what should be slowed down.

Vegetables, fruits, vegetable oils (especially olive) are what should be present in your child’s diet every day. When choosing milk, give preference to fatty milk. When choosing kefir and yoghurt, choose calcium-rich products without additives.