A healthy child’s diet

A healthy child’s diet is crucial for proper development, growth and general health of the child. Quality nutrition helps in building a strong immune system, cognitive development and creating healthy eating habits for life.

A healthy diet for children is based on balanced meals, moderation in sugar and salt, adequate hydration and involving the child in food preparation. This establishes good eating habits that will accompany the child throughout his life.

Important:

1. Balanced diet

Children’s diet should be varied and balanced, it should include different food groups:

• Fruits and vegetables: Fresh, frozen, dry or in juice form (no added sugar). It is recommended that children consume at least five servings of fruit and vegetables daily.
• Whole grain foods: Bread, pasta, rice and cereals made from whole grain flour, which are rich in fiber and help with good digestion.
• Protein: Lean meat, fish, eggs, legumes (beans, lentils) and dairy products are important for muscle growth and development.
• Dairy products: Milk, yogurt and cheese are rich in calcium, which is vital for strong bones and teeth.
• Healthy fats: Olive oil, avocados, nuts and seeds are great sources of healthy fats that support the brain and cells.

2. Adequate hydration

• Water: Encourage your child to drink water instead of sugary drinks. Water is the best choice for hydration and helps with body temperature regulation and digestion.
• Natural fruit juices: Although natural fruit juices are a source of vitamins, they should be limited to one glass per day because of the natural sugars.

3. Moderation in sugar and salt

• Limiting sugar: Eating too much sugar can lead to weight problems, dental problems and other health problems. Avoid added sugar in snacks, drinks and sweets.
• Salt restriction: Excessive salt intake is linked to blood pressure problems. Prepare food with less salt and encourage the child not to add salt to the plate.

4. Regular meals and snacks

• Breakfast: Provide a healthy breakfast that will give the child energy to start the day. This can be cereal with milk, wholemeal bread with an egg, or a fruit smoothie.
• Lunch and dinner: Should include protein, vegetables and whole grains. A balanced meal should consist of different food groups.
• Healthy snacks: Instead of snacks that are full of sugar and salt, offer your child fruit, yogurt, nuts or whole grain snacks.

5. Involvement of the child in food preparation

Children who participate in the selection and preparation of food are more inclined to eat healthy foods. It also teaches them skills that will benefit them throughout their lives.

6. Example of parents

Children often look up to their parents. If parents eat healthy food and have regular meals, children are more likely to follow suit.

7. Adapting needs to age groups

• Babies and toddlers: Need frequent feedings and meals with high nutrient content. The emphasis is on porridges, purees and the introduction of a variety of foods.
• Children aged 4-8: In this age group, it is important to learn to eat a variety of foods, including vegetables and proteins.
• Older children (9 years and older): The need for calories and nutrients increases due to growth and physical activity. It is important to balance caloric intake with physical activity.

8. Limiting processed foods

• Avoid foods that are rich in trans fats, saturated fats, preservatives and artificial additives, as they can have a long-term negative effect on health.