Child nutrition is a very important aspect to take into account during the growth phase of children. Its importance is due to the fact that food has a direct impact on physical and intellectual growth, so it is essential that the little ones in the house have a healthy and balanced diet. Therefore, next, we are going to see what are the foods that cannot be missing in your diet. Continue reading to find out more and remember that you can specialize with our Master’s Degree in Treatment of Childhood Obesity.
The importance of child nutrition
Eating habits are usually established during childhood. That is why if the little ones begin to have adequate habits in their diet and in their lifestyle, when they grow up, they will maintain them. In addition, this contributes positively to your health, physical and mental performance.
During childhood, children are more vulnerable to any nutritional problem. Therefore, proper infant nutrition will help them create healthy eating patterns, in addition to helping them prevent anemia, overweight, obesity, dental caries or problems during the school years. In addition, it also contributes to the prevention of certain pathologies, in adulthood, such as diabetes and some types of cancer.
Important foods in infant nutrition
As we mentioned before, instilling good eating habits in children prevents childhood overweight and obesity. In addition, it helps them maintain good energy levels that will be useful for learning and for adequate physical activity. Next, we leave you the list of foods that cannot be missing in your diet:
Water
As for adults, it is essential for life. The recommendation is that From the first year to the age of 10, children should drink a liter and a half of water. From the age of 11 onwards, it is advisable to drink 2 liters of water daily.
Fruits
Eating whole fruits will help children get ample amounts of Vitamin C, carotenoids, minerals, fiber, water, and natural sugars. Therefore, it is recommended to consume between three or more pieces a day, preferably fresh fruit.
Vegetables and vegetables
In our country, due to its climate and location, we have a wide variety of vegetables. Both are an important source of vitamins, minerals, fiber and antioxidants. It is advisable to include them daily in one of the dishes, preferably raw or in salads.
milk and eggs
Dairy products are also an important source of protein, lactose, vitamins and calcium, so a minimum consumption of 2 servings of dairy products per day would be ideal depending on the age of the children. Another food that should not be missing from your diet is eggs. With a recommended intake of 3 eggs a week, they will help the little ones to get an adequate protein intake. Also of vitamins and minerals such as phosphorus or selenium.
Meat and fish
Meat contains necessary nutrients such as protein, vitamin B12, and minerals such as iron, potassium, phosphorous, and zinc. Fish, in turn, is an important source of protein, vitamin D and iodine. It is also rich in fatty acids. The consumption of fish is essential in those stages of growth and a minimum consumption of 3 times a week is recommended.
Legumes, cereals and nuts
The recommended amount of legume consumption is 2 to 4 servings per week. Among the cereals we highlight the consumption of rice, pasta and whole grains. On the other hand, nuts have a high energy content and a great contribution of unsaturated fatty acids, fiber, proteins and lipids of vegetable origin. A more than healthy snack for the little ones.
