TOP Useful Products For Children's Health: Nutritional Features, Vegetarianism

Features of proper nutrition of children

The nutrition of children and adolescents has many differences from the nutrition of an adult. The main difference is that the young organism is actively developing, growing, the endocrine glands produce hormones in an accelerated mode, oxidative processes and food absorption are quickly carried out, which leads to a constant need to compensate for the lack of certain nutrients.

In order to maintain a high metabolism of a child, necessary for its full growth and development, it is very important to adhere to the principles of a healthy diet and enrich the daily menu with fresh healthy foods. Only natural food can help the body of a baby or teenager to fight negative factors from the outside and safely continue their physiological development.

The principles of proper nutrition

After a year, children are already ready to gradually join the "adult table", if the child has a food interest. But the introduction of kids into the world of adult dishes should take place gradually. In children, the function of the digestive system is still not sufficiently developed, it will be ready to fully break down and digest all food components (fats, proteins and carbohydrates) only by 5-6 years. Therefore, in preschool children, the lack of high-quality, complete, proper, balanced nutrition is especially fraught with various chronic diseases.

The health of children directly depends on proper nutrition:

1. Feeding a varied and balanced diet. A growing child's body needs proteins (sources of building materials), carbohydrates (sources of energy) and fats (additional sources of carbohydrates, building material, as well as facilitating the absorption of some important vitamins) and directly vitamins.

   Each product contains a specific set of nutrients: its combinations of proteins, fats and carbohydrates, vitamins, minerals and micro-macroelements. The more diverse the child's diet, the more biologically active substances enter the child's body. At the same time, you can not abuse the same type of product.

   The optimal diet can be called a diet that provides the body with everything necessary, that is, it contains fruits, vegetables, lean meat and fish, dairy and sour-milk products, legumes, cereals, eggs, nuts, seeds, honey. Consumption of sugar and flour products is best minimized. The amount of food entering the body directly depends on the age of the child and is considered in children's fists - 1 serving of vegetables or fruits is equal to the child's fist. For example, the daily norm of the same vegetables and fruits is 5 servings, only the size changes in accordance with the change in age and the increase in the same cams.

    

2. Moderate nutrition within reason allows the body to quickly and fully cope with the "processing" of incoming food. Constant overeating leads to the accumulation of fat mass, reduces the functioning of the immune system, causes fatigue, malfunctions in the functioning of the body and leads to many diseases. Malnutrition leads to exhaustion, health disorders, nervous breakdowns.

3. Compliance with the diet sets the child's body to produce the enzymes necessary for digestion by certain hours, thereby helping the work of the gastrointestinal tract and the pancreas in particular. Systematic nutrition improves the digestion and absorption of nutrients and vitamins.

    

   It is advisable to eat at the time allotted for this, with the possibility of small deviations of 15-30 minutes, or based on circumstances (the child is sick, or there will be sports training on this day; summer time, when the child walks a lot or winter, when children mostly lead sedentary lifestyle).

   Children over three years old eat 4 times a day. However, for children aged 1 to 3 years, a fifth (evening or night) feeding is also allowed.

   An example diet looks like this:

   • 8.30 - breakfast.

   • 12.30 - lunch.

   • 16.00 - afternoon snack.

   • 19.00 - dinner.

   Between breakfast, lunch and dinner, if the child wishes, a small snack of raw fruits or vegetables is possible.

    

4. Preparing food immediately before eating with fresh ingredients. During long-term storage, products deteriorate, the content of valuable substances decreases, and the amount of histamine increases. When we reheat food, useful substances are significantly lost in it and toxic nitrites appear, which can cause poisoning of the child's body. It is ideal to eat cooked food for a maximum of two days, by the way, this applies not only to the children's body, but also to adults.

   Recommended

   "Psyllium - A Valuable Supplement for Health and Weight Loss: Features, Useful Tips and Recipes" Read More

   To preserve minerals and vitamins in your food, try to steam your meals, or at least boil them in water, stew or bake them. Moreover, the shorter the heat treatment of fruits and vegetables, the better. You can not give children fried foods, spices and spices that irritate the gastric mucosa and are poorly absorbed, which leads to colic, gastritis, ulcers, liver and kidney diseases.

   Now we are offered to use a large number of refined products, i. specially processed to increase their attractiveness (white flour, odorless transparent vegetable oil, polished rice).

   During the refining process, foods lose vitamins and minerals, as well as auxiliary substances that help them digest and assimilate. As a result of thoughtless refining of food - products become inferior, because. cannot be fully absorbed by the body. For example, if you take the process of making bread, then 80-90% of B vitamins are lost on the way from whole grains to finished bread on the store shelf. And this happens with a huge number of products.

    

5. Changes in diet according to the season. The best time to buy fruits and vegetables is when they ripen in your area. It will be both cheaper and more useful. Products from other countries subject to long-term transportation are treated with special substances and lose most of their useful properties.

    

   In summer and autumn, it is necessary to increase the amount of plant foods, using all seasonal fruits, berries, vegetables and herbs in their natural form. In winter, add more foods rich in proteins and fats to your diet. In winter, you can use frozen products rich in vitamins and nutrients. This is a great option, since most berries, fruits and vegetables retain all their beneficial properties when frozen, so we have the opportunity to consume them during the winter period. In the spring, early greenhouse vegetables should not be given, which, as a rule, contain significantly increased doses of nitrates and nitrites.

1. Provide the child with the pleasure of eating - you can not force the child if he categorically refuses to eat. Invite the child to the table later, when he is really hungry.

   • You can try to gently persuade the child and attract him to food:

   • before eating, give the baby a piece of an apple, which will help stimulate appetite;

   • appetite improves walks in the fresh air, sports, outdoor games;

   • beautifully set the table, appetizingly decorate plates with food;

   • put some food on the child’s plate so that he can cope with the meal, and most importantly, see the result - an empty plate;

   • do not use too cold or hot dishes, food should be warm;

   • invite the whole family to the table;

   • ask to save the kitten, which is hidden at the bottom of the plate (drawn on the plate);

   • do not turn on the TV while eating, turning the meal into entertainment.

    

2. Compliance with the drinking regime. Water is not a food product, but it is a very important part of our diet. In children, due to their high mobility, the loss of water is very noticeable. Therefore, they should drink as much as they want. The main thing is that these are not only sweet compotes or purchased juices that depress the appetite. It is better to give plain water to drink, “mineral water” without gas, dried fruit compotes without sugar, fruit drinks, children's teas based on medicinal herbs and berries.

   Recommended

   "Metabolism: Foods to Boost Your Metabolism and Lose Weight" Read More

   During and immediately after a meal, you should not drink, especially a lot (a larger glass)! The fact is that the drunk liquid dilutes saliva and gastric juice, reduces the concentration of digestive enzymes, which makes digestion difficult. It is recommended to drink half an hour before meals or one hour after meals. But if the child eats dry food, swallows it with difficulty, then you can drink a little water.

   In order to teach a child to drink water, there are several options - you can get a separate motivating bottle for your child, which he will be pleased to hold. In this case, the child forms positive connections in the brain in connection with the process of drinking clean water. If the children are older, they can play games with them, where water is one of the components of the game.

    

Features of nutrition of children of different ages

The body of children and adolescents has a number of significant features and differences from an adult. The body tissues of children are 25% proteins, fats, carbohydrates, mineral salts and 75% water. The main metabolism in children proceeds 1.5-2 times faster than in an adult. In the body of children and adolescents, due to their growth and development, the process of assimilation (anabolism) prevails over dissimilation (catabolism). Due to increased muscle activity, they have increased overall energy costs.

The average energy consumption per day (kcal) per 1 kg of body weight of children of different ages and an adult is:

• up to 1 year - 100.

• up to 1 to 3 years - 100-90.

• 4-6 years - 90-80.

• 7-10 years - 80-70.

• 11-13 years old - 70-65.

• 14-17 years old - 65-46.

• adults - 45.

For the normal physical and mental development of children and adolescents, a complete balanced diet is necessary to ensure the plastic processes and energy costs of the body, taking into account its age. The energy value of the daily diet of children and adolescents should be 10% higher than their energy costs, since part of the nutrients is necessary to ensure the processes of growth and development of the body. The ratio of proteins, fats, carbohydrates in the diet of children over 1 year old and adolescents should be 1:1:4. The daily physiological norms of nutrition for children of different ages are shown in the table:

The need for nutrients in children is inversely proportional to their age (the smaller the child, the greater the need), since the child grows especially intensively in the first years of life.

With a balance of essential amino acids, milk and dairy products are considered the best food in childhood. For children under 3 years of age, at least 600 ml of milk should be provided in the diet daily, and at least 50 ml of school age. In addition, the diet of children and adolescents should include meat, fish, eggs, cereals - foods containing complete proteins with a rich amino acid composition.

Fats play an important role in the development of the child. They act as a plastic, energy material, supply the body with vitamins A, D, E, phosphatides, polyunsaturated fatty acids necessary for the development of a growing organism. Especially recommend cream, butter, vegetable oil (5-10% of the total). The daily requirement for fats is the same as for protein. The energy value of fats in the daily diet should be at least 30%. With insufficient fat intake in children, resistance to disease decreases, growth slows down.

TOP of the most useful products for children

1. Fatty fish and caviar - children need animal protein, but it is better to get it not from meat, but from fatty fish, because such fish (salmon, salmon, sardine) are rich in Omega 3, which are extremely important for improving brain function and strengthening immunity. Nutritionists believe that the healthiest breakfast for a student is a wholemeal bread sandwich with a little butter and fish caviar.

2. Oatmeal - oats are considered one of the most useful cereals: it stimulates blood circulation (including in the brain). Do not forget about B vitamins, which are abundant in oats, as in all cereals (this group of vitamins is needed for both adults and children, because it is considered a storehouse of energy that all cells of the body need, and, above all, brain).

3. Blueberries - The composition of blueberries, rich in antioxidants and vitamins, makes them especially beneficial for improving brain function. This berry helps to think well, to absorb and remember the knowledge gained at any age. By the way, it also helps to strengthen the retina.

    

4. Apples are one of the richest fruits in vitamins and microelements, which help to strengthen the body and improve immunity. At the same time, the phosphorus contained in apples helps to strengthen the nervous system and stimulates brain activity. In addition, natural apple juice is an excellent antioxidant.

   It is very convenient to give apples to a student with him so that he can have a snack at a break. A child can eat at least one apple per day, which will already have a positive effect on the child's learning, memory and brain function.

5. Carrots - in addition to a positive effect on vision, carrots are useful in that they facilitate learning by heart, as they actively stimulate the metabolism throughout the body, including the brain. Therefore, if your child is supposed to memorize large amounts of information for the exam, offer him grated carrots with vegetable or, better, linseed oil before that.

1. Kiwi - just one kiwi contains a daily requirement of vitamin C, which is a source of antioxidants that protect the brain from free radicals. Free radicals, in turn, impair memory and negatively affect the ability to make decisions.

2. Butter - it has been scientifically proven that in no case should saturated fats and "correct" cholesterol be excluded from the diet of children under 2 years old - they play an important role in the development of the child's brain and nervous system. Give preference to organic oil and, in consultation with the pediatrician, introduce it into the diet, adding a small amount to baby food.

   Our mothers and grandmothers were carriers of valuable information about butter on an intuitive level. There is, perhaps, not a single schoolboy of past years who would not eat sandwiches with butter in the morning. And this makes sense. Fats help to maintain a feeling of satiety for a long time and better absorb fat-soluble vitamins.

3. Beans and lentils - legumes are an important source of vitamins. Particular attention in the preparation of a child's diet should be paid to beans and lentils. They contain many vitamins and minerals - iron, zinc, manganese - and other useful substances, such as folic acid.

   In terms of protein content, beans and lentils are very close to meat products. If you want to add variety to your diet while still maintaining its nutritional value, legumes are a good alternative.

   To make beans and lentils easier and faster to cook and to get rid of phytic acid, soak them in water overnight. In the morning, beans should be strained and boiled until soft. If you're cooking red lentils, you don't need to soak them, as they cook fairly quickly. Legumes can become both an independent side dish and an integral ingredient in various soups and vegetable stews.

4. Herbs and spices - childhood is not a reason to refuse herbs and spices. Add them to the meals you cook for your children. They will help make the dish tastier and more interesting, bring variety to the usual menu and saturate the food with additional vitamins and minerals. Herbs are a valuable source of vitamin E and strengthen the immune system, while spices improve the functioning of the digestive system and have a positive effect on the overall tone of the body.

    

   Popular and healthy combinations: fruit purees with cinnamon, cauliflower with nutmeg, meat sauce with cumin or oregano, vegetables or chicken with thyme, avocado with cilantro, fish with parsley and lemon.

    

5. Natural yogurt is not only tasty, but also healthy. All children are not indifferent to this product and gobble it up with great pleasure. And parents are only happy, because yogurt contains a large amount of vitamins, calcium, and other useful substances that help the child grow up healthy and smart. However, it is important to clarify here that yogurts, which are presented in great abundance on supermarket shelves, are not a very healthy product for your child.

   Recommended

   "Fats in Nuts: Top 10 Healthiest Nuts and Their Effects on Weight Loss" Read More

   Jars of dyes and flavors contain too much sugar in their composition. Choose natural yoghurts for your child without additives. You can sweeten them with natural delicacies - for example, berries and fruits, honey, syrups. It is also very important to consider that dairy products are one of the most popular allergens, especially for children, so if your child has an allergy or intolerance to dairy products, you should either eliminate or limit their consumption.

6. Red meat - iron and zinc, which are found in large quantities in red meat, are perfectly absorbed by the child's body. Red meat is a unique source of complete protein, which is essential for normal human growth and development.

   B vitamins strengthen the immune system, improve eyesight and have a positive effect on digestion. Preference should be given to beef - it contains the optimal combination of nutrients. Red meat also includes pork, lamb, horse meat, rabbit meat.

   To make the vitamins and minerals contained in red meat even better absorbed by the baby's body, combine it with vegetables and fruits rich in vitamin C or greens. These are, for example, tomatoes, bell peppers, citrus fruits - tasty, nutritious and healthy. Do not forget that in children, the acidity of gastric juice is physiologically reduced, so the preferred cooking option will be in the form of minced meat (cutlets, meatballs, etc.) for better absorption.

Prohibited Foods for Children

From the correct nutrition of the child in the first years of life depends on his subsequent health and the possibility of self-realization in adulthood. Therefore, it is important to lay the foundation for proper nutrition from an early age in order to avoid health problems in the future.

Most pediatricians have come to the conclusion that breastfed babies should not receive whole cow's and goat's milk in any form. If a child is deprived of the opportunity to receive mother's milk, then such children are recommended adapted milk formulas for breast milk. Cow's milk is considered heavy food for a baby. It contains a large amount of proteins, fats, mineral salts. The kidneys of the child begin to work with great effort, which leads to their overload. The liquid is excreted in a larger amount than necessary according to the physiological norm, which leads to the baby's thirst.

In addition, babies under two years of age have not yet formed enzymes that can break down the nutritional components of cow's milk. As a rule, cow's milk is not completely absorbed by the child's body.

Now consider children under the age of 3 and what restrictions may be at this age.

Salt and sugar should not be given to children, at least as long as they can be dispensed with. And it is best not to give these products until the age of three. Since the addition of salt and sugar is considered traditional in cooking, the baby will sooner or later get acquainted with the taste of salted and sweet food in kindergarten or school.

Semolina gluten can cause allergic manifestations in a child in the form of red itchy spots. Excessive feeding of semolina often leads to overweight children, which is difficult to get rid of later.

Babies at the age of 4-5 years, parents often transfer to adult food. But even at this age it is recommended to observe some restrictions.

Sausages and sausage products are allowed to be given to children after the age of three, prepared according to a special technology for baby food. Labels on such products are usually provided with inscriptions from what age this product can be consumed. There will be no great harm to the health of the child if he eats baby sausages no more than once every two weeks. Roskontrol does not recommend giving young children sausage products intended for adult nutrition. These products contain many ingredients that are harmful to the child's body: preservatives, flavor enhancers, phosphates, nitrites and other harmful substances.

Chocolate is a treat that should not be given to babies for a number of reasons:

• chocolate contains sugar;

• cocoa powder can provoke allergies;

• cocoa butter is hard to digest in the gastrointestinal tract of the child.

In the industrial production of baby food, there is a list of products that are unacceptable for children:

• vinegar;

• ethyl alcohol with a concentration of more than 0.2%;

• apricot kernels;

• sweeteners (except for special ones for dietary and baby food);

• artificial flavors;

• benzoic and sorbic acids (they are used as preservatives);

• hot and hot spices: pepper, mustard, horseradish;

• red meat, fish and poultry after re-freezing;

• trans fats and hydrogenated oils;

• diffusion concentrates for juices;

• food additives (various E additives not allowed in Russia for the production of baby food).

Vegetarianism: is it suitable for children?

From a health point of view, any dietary restrictions are a risk factor. There is no single food that fully satisfies our nutritional needs. That is why the official recommendations regarding the diet of children are talking about a varied diet, which, among other things, includes lean meat.

However, there is evidence that a well-planned vegan and vegetarian diet is suitable even for breastfeeding mothers and young children. True, not all pediatricians share this opinion, because it is quite difficult to develop a complete children's diet with food restrictions, partly because the need for nutrients is highly dependent on age.

Consider some of the problems that parents may face when they decide to transfer their child to a vegetarian type of food.

Vegetarianism and the impact of this style of eating on the health of children began to be studied 30 years ago. In 1988, British researchers observed the growth and development of children (from one to five years old) who followed a vegan diet for several years. Most vegan children grew normally but tended to be smaller and weigh less than their peers. The intake of calcium and vitamin D in these children was below the recommended norm. Despite the fact that the diet of the study participants was generally adequate and well-planned, some of them still received little vitamins B2 and B12.

The main source of protein and nutrients for babies under six months is breast milk, and for vegan babies, soy formula. According to the recommendations of American doctors, children who are exclusively breastfed and whose mothers (vegetarians) do not take nutritional supplements should receive additional vitamin B12. And infants and infants who get less than one liter of soy formula should get extra vitamin D.

Recommendations for the introduction of solid foods into the diet for vegetarian and non-vegetarian children do not differ. Children over six months of age should receive iron from fortified foods. Tofu puree, cottage cheese, milk or soy yogurt, bean puree, peas, chickpeas or lentils are suitable as a source of protein for vegetarian children older than six months.

As a rule, adult vegetarians tend to eat low-fat and low-calorie foods, which at the same time take up a lot of space in the stomach. Such food allows you to feel full and not overeat. The volume of the stomach of a child 1-3 years old is about 200-300 ml. On a vegetarian diet, children fill their stomach too quickly and stop feeling hungry long before they get all the necessary nutrients.

In summary, we can say that a vegetarian diet for schoolchildren and adolescents has advantages and disadvantages. In general, most researchers believe that the younger the child and the stricter his diet, the higher the risk that he will not have enough vitamins and complete protein. However, this does not mean that a teenager's vegetarian diet should be planned less carefully than an infant's menu: despite the fact that a teenager has less need for some nutritional components, getting enough of them is still very important.