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What diet is he althy for a child? Many parents believe that a child who is capricious at the table or sometimes refuses to eat at all will become ill, will not grow or develop worse. Before we start worrying about the child's diet, it is worth checking whether our child is gaining weight, is eager to play, is in a good mood and sleeps well. If this is the case, and a lack of appetite happens from time to time, then there's nothing to crush on.

How should a he althy diet of a child be structured ? Nothing bad will happen if one day our child will only want to drink juice, for example. This behavior is dictated by the body, which instinctively chooses the ingredients it needs and rejects others. We ourselves do not always feel like a hearty lunch or dinner. A common reason why children do not want to eat is also the monotony of nutrition. The diet of the average Polish child has the same disadvantages as the diet of adults - it is low in fruit and vegetables, and rich in meat, meats, fats and sugars. We serve meals haphazardly, we do not pay attention to their appearance and surroundings, and this does not encourage eating. Adults eat without protest because they are used to it. Children are curious, they don't like uniformity - also on a plate.

Forcing your baby to eat - a parental mistake

Parents often compare their child's portions to their own meals. And children eat less than adults, and this is no wonder. The biggest mistake is forcing you to eat. A meal cannot be associated with compulsion, yelling or - which is quite common - forcing food into the mouth or scaring ("if you do not eat the soup, the grandfather will take you"). When a child is very capricious and does not want to eat at fixed times, in an ill-conceived concern for his he alth, we offer him other treats: cookies, chocolates, sweet rolls. We are making a mistake. If you counted how much your child ate in this way between breakfast and dinner, it would turn out that he has the right not to want a plate of soup anymore.

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Important

After a meal, glucose and fat from the food travel through the blood to the fat cells. There they turn into reserve fat. The body uses this energy reserve as needed. But if we eat more than the body needs, fat cells store fat instead of releasing fatit and swell. Fat cells gain weight up to a point and then divide. The new ones also swell and divide again, etc. And once created, they do not disappear. That is why it is so important not to overfeed the child, because he will be a stout or obese adult.

The child's diet should be varied

Food should cover the body's daily requirement for energy substances. It depends on age, development and mobility. The younger the child, the more calories he needs, because he develops faster and grows constantly. A properly composed menu should include proteins, fats and carbohydrates - in the right proportions.

  • Proteinsare essential for growth and must cover 15-20% of the daily energy requirement. The proteins of animal origin contain all the essential amino acids that ensure the proper growth and development of individual organs. Proteins derived from plants (vegetables, bread and other grain products) do not contain them, so children and adolescents should not be on a vegetarian diet. The wholesome proteins are those from eggs, meat, fish, and milk and its products in the form of cheese, cottage cheese, yoghurt or kefir.
  • Fatsmust not cover more than 30% of the daily caloric requirement. This is especially true of animal fat, i.e. the one that increases blood cholesterol. Children should be given lean meat, poultry without skin, little egg yolks. Fried foods are best prepared in olive oil or oil. Serve more cooked and stewed dishes.
  • Carbohydratesis not more than 50-55% of the daily calorie intake. Ideally, they should be complex sugars from vegetables, fruits, and coarse-grain bread, rather than simple sugars found in cookies and candies.

A child's diet should be very varied. Fast food and crisps should be avoided. Their excess may cause gastrointestinal discomfort, lead to a deficiency of vitamins and minerals, and most of all to obesity, hypertension and early atherosclerosis.

Vitamins and minerals necessary for a proper diet of a child

Although nutritionists and doctors are calling for a change in eating habits, it is difficult for us. We are still more likely to reach for fried meat and chips than fish with vegetables. And we teach our children the same. Due to lack of time, we use highly processed food, poor in vitamins and minerals. And their deficiency or lack of them can inhibit growth, damage the immune system, affect the ability to learn, determine the development of posture defects, eye and tooth diseases. The defects that arise as a result of a deficiency of vitamins and minerals are classified by doctorsto the effects of the so-called hidden hunger. Therefore, if we are not sure that we nourish the child properly, we should give him the appropriate vitamin preparations.

You must do it
  • Meals should be colorful, served aesthetically and at fixed times.
  • Let your child eat on their own if they can do it, even if it is slow or dirty.
  • Do not force your child to eat foods that he clearly avoids or dislikes. Rather, watch his reactions to certain foods, such as milk, because the reluctance to eat them may be related to food allergies or intolerances. If you suspect that this may be the case, see a doctor immediately.
  • Do not give sweet snacks between meals. If your toddler wants a bite of something, give him an apple or a banana, preferably a small sandwich, e.g. dark bread with white or cheese.
  • Never apply pen alties or rewards for eating. The meal should be a pleasant meeting together, not a pain.
  • Don't convince yourself that you have to eat something because it's he althy. Find an argument that will go to your child.
  • Encourage, even in the form of fun, to try new dishes. Children are curious and willing to participate in experiments.
  • Convince a fussy eater to prepare a meal with you. Then he will gladly eat it.
  • If you have a lack of appetite, do not give your appetite-enhancing agents without consulting your doctor.

When to worry about a child's lack of appetite?

Without worrying about your baby's he alth, you can agree to a three-day fast, but never a longer one. If the lack of appetite persists or the child begins to lose weight quickly - you need to seek help from a pediatrician. Refraining from eating or losing weight rapidly, especially in adolescents, can be the first sign of a serious illness - bulimia or anorexia, and even some types of cancer. Long-lasting lack of appetite can also signal a stomach malfunction (acid deficiency, gastritis), pancreatic insufficiency, and the onset of an infection that spreads throughout the body.

How many calories does the child need

Child's age

kcal / kg body weight

0-3 months

110-120

4-6 months

100-110

7-9 months

90-100

10-12 months

80-90

Child's age

kcal / day

1-3 years

1300

4-6 years

1700

7-10 years

2400

11-14 years

2200-2700 (in girls less)

15-18 years old

2100-2800

"Zdrowie" monthly

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Category:

Diets