Healthy nutrition is indispensable for optimal growth, physical, psychological and mental development of children. The quality of the diet contributes significantly to their current state of health and affects the mental health of children.Top 10 Tips to Keep Your Baby HealthyPhysical and mental development that takes place over a relatively short period of time requires high energy intake and a number of important nutrients for our body during this period. Persuasive evidence supports the fact that, in many cases, non-infectious chronic diseases manifesting themselves in childhood go hand-in-hand with one another. The quality of the diets eaten in early life has an effect on body composition, physical and cognitive fitness in adulthood.The negative health consequences of unhealthy lifestyles and nutrition are compounded and obesity, high blood pressure, and metabolic defects in the body become younger and older. Healthy nutrition in childhood can include a long, complex prevention program.
What do schoolgirls eat?Created by the Hungarian Dietetic Association in 2017, the New Nutrition Recommendation for school-age children leads the 6-17 year-olds and parents to the most basic food groups until the end of the year. In addition, guidelines for proper fluid intake, and also for measuring fat, sugar, and sugar intake, are provided, giving guidance on the recommended daily dietary composition.The daily energy and nutrient requirements of the 6-17 age group are very diverse, as is the caloric intake of a six-year-old child as a teenager. In addition to age, demands are influenced by the child's sex, physical activity, and other factors. In school age, energy requirements vary between 1300 and 3300 kcal per day. These differences are reflected in the food portions shown below.
Fruits and vegetablesWhy are they important?
Numerous essential sources of fruits and vegetables are essential nutrients. They are especially valuable in vitamins, minerals and fiber. All of these nutrients are necessary to be healthy and energetic, and contribute to the maintenance of an optimal body weight.What's in it?
Fruits: fresh and frozen fruits, eg. apple, pear, plum, peach, orange, grapefruit, banana, grape, kiwi, melon, strawberry, blueberry. Frozen, dried fruits, eg. raisins, apple chips, 100% fruit juices Although some of their valuable nutrients have been lost, they can be well incorporated into the diet. There is a distinct group of oilseeds, e.g. diу, almond.
Vegetables: fresh, frozen and preserved vegetables, cooked, cooked or uncooked, eg. spinach, yellow rape, broccoli, lettuce, tomato, pepper, cucumber, sweet potato, steak, green pepper, green bean, starch, radish, onion, potato, legumes, e.g. lentils, chickpeas, beans.How much do you have?
Eat at least 4 servings of grass or fruit daily! At least 1 portion of this should be fresh or raw. Potatoes are not counted in 4 servings per day.
1 serving = 7-18 dgg dgg fresh, steamed or cooked, seasonal green, lettuce or fruit.
GabonafйlйkWhy are they important?
Cereals and cooked foods inside are an important part of a healthy diet. They make a major contribution to our body's energy supply and also contain valuable vitamins and fiber. Fibers found in cereals, especially in their full-value variants, help in healthy digestion and have a good effect on cholesterol levels.What's in it?
Breads, pastries, cereals (eg, oatmeal and corn flakes), muesli, cereals, rice, kernels, couscous, quinoa, bulgur, patties, extruded bread and cereals (eg. slices of this type), biscuits, tortillas, etc. How much do you have?
Consume 3 servings of cereals daily, of which at least 1 servings are of full value!
1 serving = 1-3 pieces of bread (eg croissant or roll) or 50-120 g of bread or 50-120 g of dry pasta / rice (15-35 dkg of cooked pasta / rice) or 30-100 g of cereal / muesli
Meat, fish, eggs, milk and dairy productsWhy are they important?
Meat, fish, eggs, milk, and dairy products all contain wholesome whites, in addition to which many vitamins and minerals are hot, for example. the calcium content of milk and dairy products, and the iron content of flesh, are particularly valuable. Sea fish (eg mackerel, salmon) and some domestic species (eg bush, trout, roach, eel) also contain effective fats that protect our health (these are called omega 3 fats). What's in it?
Meat (eg chicken, turkey, pig, calf), dairy products (eg ham, delicacy loin, sausage), dairy products (eg, yoghurt, muffins, cheeses), milk and milk drinks (eg, shakes, cocoa) egg dishes (eg boiled eggs, boiled eggs), fish (eg anchovies, tuna, salmon). How much do you have?
All my meals (breakfast, lunch, dinner) should include something from this food group! It is recommended to consume 3 servings of milk or equivalent dairy products daily.
1 serving = 2-4 dl milk / yogurt / kefir or 3-9 dkg of cheese or 8-15 dkg of meat or 8-15 dkg of fish or 3-8 dkg of pickled or 1-3 eggs
FolyadйkokWhy are they important?
Proper fluid supply is an important part of maintaining health, as all our cells contribute to the upkeep and normal functioning of all our organs. It has a role in the regulation of blood pressure, in the selection and elimination of waste products, and in the regulation of body temperature. Our high-water diets (soups, steaks, raw fruits, greenery) also contribute to the liquid intake. What's in it?
The most suitable for thirst is drinking water (tap water, books). You only need small amounts of fruit and green juices, sugar teas, sugary drinks, milk shakes, milkshakes, milk drinks (eg cocoa, milk) for coloring the liquid intake. Energy drinks are not recommended and alcoholic beverages are prohibited in childhood. How much are you doing?
Consume at least 8 glasses (1.5-3 dl / cup) of liquid daily with a minimum of 5 cups of drinking water. You, sugar and fatToo much fat, fat and sugar have a bad effect on our health: it can lead to overweight and heart disease, and tooth decay. That's why it's important to pay attention to eating less food and drinks.
Top 10 Tips For Parents For A Healthy DietFor children, the Parent Pattern is the most important and also true for nutrition. Eating habits, openness to new treats, tastes, gastronomic exuberance, and preferences all "permeate" the reward. It is therefore worthwhile to develop healthy eating habits for the whole family.
1. Design Your Menu!Take time every day for three meals and two smaller meals! We offer a variety of previously presented food groups (greens and fruits, whole grain cereals, low fat dairy products, meat, dairy products, cereals).
2. Charm for a bargain!Let's get through each other whenever possible. Involve them as often as possible in the preparation of the teeth. Let's have a pleasant time out with less stress, more conversations and laughter.
3. Provide valuable snacks for your banquets!Let's try to mix as many snacks as possible from at least two food groups. For example, put some light eye cocktail tomatoes in the snack box with a couple of cubes of cheese or lubricate with a whole roll of croutons with hummus.
4. Let's open to diversity!By adjusting the diet of children who are open to different standards and resources, we have a lot easier to do than a simple little one. That's why it's important for the little ones to get to know a variety of different raw materials in their early lives. Persistence is key here as well, as children may only accept dozens of new foods after dozens of attempts.
5. Let's buy together!Common buying helps to inform children about the different foods and even the menu mix. Let's talk to the little ones about how the raw materials come from. If you are in our way, you can also bring home greens, herbs in a small pots or balconies.
6. Let the kids learn how to serve themselves!While trying to reduce the amount of consuming it is a success, it also helps children pay attention to body feedback, eg. for a sense of well-being. Encourage them to seek flight if they are still hungry.
7. The quality of your inning is also important!From the point of view of our health, we count every mouthful and sip. Let's get the kids to quench their thirst primarily with water. High-sugar beverages serve the occasional coloring of fluid intake.
8. More is not always better…Encourage the children to finish the meal if they have been, there is no obligation to clear the meal.
9. Don't reward with time!The reward of sweets has the risk of giving that child the idea of dessert, and the desserts are more valuable than other food. Reward you with more attention and praise.
10. Let's make it conscious!The family table should be a stress and media free area. Let's put the phone, the light, the tablet, the remote and focus instead on the time we spend together and the food we consume.Related articles in Health Nutrition:
- Smart: New Nutrition Suggestion for Kids
- Home menu reform
- Make sure you eat the greens!