Kids’ nutrition is based on the same concepts as adults’ nutrition. The same nutrients, such as vitamins, minerals, carbohydrates, protein, and fat, are essential for all. However, children require varying quantities of nutrients at various ages.
So, what is the best recipe for fueling the growth and development of your child? Read online recensioner and check out these nutrition basics for kids at different ages.
Consider these nutrient-dense foods:
- Proteins: Pick fish, lean meat and poultry, eggs, beans, peas, soy products, and nuts and seeds that are unsalted.
- Vegetables: Instead of fruit juice, encourage your child to eat various fresh, canned, frozen, or dried fruits. If your child drinks juice, make sure that it is 100% sugar-free juice and limit his or her servings, you can get some from Look for canned fruit that says it is light, meaning it is low in added sugar or packed in its juice. Bear in mind that a quarter of a dried fruit cup is considered one cup of fruit equal. Dry fruits will add additional calories when eaten in excess.
- Fruits: Serve a selection of vegetables that are fresh, canned, frozen, or dried. Every week, try to supply various vegetables, including dark green, red, orange, beans and peas, starchy, etc. Look for lower-sodium alternatives when buying canned or frozen vegetables.
- Cereals: Choose whole grains, such as bread with whole wheat, oatmeal, popcorn, quinoa, brown or wild rice. Limit the inclusion of processed grains like white bread, pasta, and rice.
- Diary: Encourage your child to eat and drink dairy products that are fat-free or low-fat, such as milk, yoghurt, cheese, or fortified soy drinks.
Aim to restrict calories for your child from:
- Sugar added
Restrict added sugars. Added sugars are not naturally occurring sugars, such as those in fruit and milk. Brown sugar, corn sweetener, corn syrup, honey, and others are examples of added sugar.
- Trans and saturated fats
Limit saturated fats such as red meat, poultry, and full-fat dairy products, fats that mostly come from animal food sources. Look for ways to substitute vegetable and nut oils for saturated fats, including essential fatty acids and vitamin E. In olives, almonds, avocados, and fish, healthy fats are also naturally present. Limit trans fats by avoiding partially hydrogenated oil-containing foods.
Speak to your child’s doctor or a registered dietitian if you have questions about nutrition for children or specific concerns about your child’s diet.
Get more attractive fruits and vegetables
Getting rid of unhealthy sweet and salty snacks is the first step to make fruits and veggies attractive. Your child may want a salty snack, like chips with potatoes. But if the house does not have any, they are more likely to eat carrots with hummus.
Try some of these suggestions after that:
- Make sure to have fresh fruit in store: Keep all the fruit out there so your child can see it. Only a bowl on the kitchen table of apples and bananas serves as a reminder. Plus, an easy snack to
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