Choose nutritious foods for children according to each age

Healthy foods are fresh foods from major groups such as: fruits, vegetables, whole grains, lean meats, fish, poultry and dairy products. Each food group provides different types of nutrients. That is why we need to eat plenty of foods from all food groups.

Nourishing foods for children

Fruits and vegetables

Fruits and vegetables help protect baby's body against all diseases because fruits and vegetables provide energy, vitamins, antioxidants, fiber and water.

Children 4 - 8 years old need to eat at least 1½ piece of fruit and 4½ servings of vegetables per day.
Instead of giving your baby a single vegetable, you can offer him a variety of small vegetables.

For example, you can give your child 120 grams of green vegetables; 60 grams of broccoli, carrots or peas; ½ medium potato and 1 medium tomato.

Eating fruits and vegetables of different colors is a great way to provide all kinds of wonderful nutrients for your child.

Starchy foods and whole grains

Starchy foods and whole grains provide children with the energy they need to grow, develop and learn. These foods include cereals, breads, rice, pasta and pasta. You should give your child all of these foods at every meal.

Low-glyceamic starchy foods, like pasta and whole grain breads, will provide lasting energy for your baby.

Lean meat, fish, poultry, and meat substitutes

Lean meats, fish, chicken and meat substitutes such as eggs, beans (legumes), tofu and nuts provide children with iron, zinc, vitamin B12, omega-3 fatty acids and protein for muscle growth and development.

Iron and omega-3 fatty acids are especially important for brain development and learning.

Milk and dairy products

Milk, cheese and yogurt are rich in protein and calcium, which help keep bones and teeth strong. Breast milk or formula is the best source until your baby is 12 months old. After that, your baby can start drinking whole milk before switching to low-fat milk when he turns two years old.

To get adequate amounts of calcium, children from:

2 - 3 years old need 1½ part cow's milk per day.

4 - 8 years old need 1½ - 2 servings of cow's milk a day.

9 - 13 years old need 2½-3½ servings of cow's milk per day.

Over 13 years old need 3½ servings of cow's milk per day.

A serving of milk can be one cup of milk, two slices (40 g) of cheese or a 200 g yogurt bottle.

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Water is the best drink for your baby. Drinking soft drinks - including fruit juices, tonic alcohol, sports drinks, flavored drinks, soft drinks and flavored milk - can provide a lot of sugar for your baby. This can lead to children not wanting to eat meals.

Drinking soda can also cause weight gain, obesity and tooth decay. Children can develop a lifelong habit of drinking these types of fluids if they drink them at a very young age.

Foods you should not feed your baby often

These include french fries, chocolates, candies, cakes, pies, soft drinks, juices and take-away foods - these foods are essentially high in sugar, salt and / or fat and less nutrition.

Children can eat a lot of these foods. You need to make sure your baby is eating well. If you do decide to offer these foods, make sure your baby eats small amounts only occasionally.

Healthy food choices for children under one year old

Switching from breastfeeding or formula to family meals is a time-consuming process, and weaning is the first step in it.

Many parents begin to feed their child some rice cereal around six months of age or longer. From here, you can switch to mashed veggies, fruits and meats, and toast. By about eight months, many babies are ready to eat some kind of cheese or yogurt. By 12 months, your baby can try most of the healthy foods your family is eating.

Develop a diet for children according to each age

Regardless of age, young body always needs a rich source of nutrients for physical and intellectual development. However, children of different ages will have different nutritional and energy needs. So how should mothers feed their babies to help their child's body develop comprehensively?

Children from 1 to 3 years old

Many parents believe that children from 1-3 years old are very picky eaters. This can make meals atmosphere stressful, especially if you're worried your baby isn't eating enough.

Your child may eat less than when he was a child, because he or she is growing more slowly. But they still need regular meals and snacks - three meals and a few snacks a day. If your child does not eat, you must remember that you are the one deciding what to eat and the child who decides how much to eat.

You can choose from many main food groups, but try to limit unhealthy foods to as little as possible.

Kinder Garten

Your child needs a lot of energy to learn and play. A full breakfast is very important to give your baby a good start to his daily nutritional needs.

Children can still be picky eaters at this age. If your baby is not interested in trying new foods, you can ask him to help you choose and prepare healthy meals for the family. When they are able to contribute to their food preparation, they can find an interest in eating.

School-age children

At this age, your child may become busier, have their own money to spend and buy their favorite foods on their own. Children will also be influenced by their friends and trends, so this is the right time to reinforce the message about healthy foods.

For example, you can explain to your child that a healthy breakfast can keep them focused on their studies and have plenty of energy throughout the day.

Lunch boxes for kids going to school need to be diverse. You can include vegetables, fruit, dairy, meat or eggs, starchy foods (bread, rolls, flat bread or flat bread) and water.

Teenager

Teenagers will explore their growing independence through their own food choices. Children will also experience a lot of new pressures in life. All of this makes healthy family meals and your regulatory role so important.

Rules for all ages

You play an important role in helping your child make nutritious food choices of all ages and all stages. Some ways to establish and reinforce healthy eating habits include the following:

Involve your child in meal planning and preparation;

Eat together as often as possible. The family reunion dinner every night is always an opportunity to bond family members together;

Try having a long bowl of fruit or vegetable on hand for a snack;

Increase diversity whenever possible and continue to provide foods that are good for your child;

Stock up on a variety of healthy and nutritious foods in the kitchen and refrigerator and don't buy unhealthy foods.