Healthy nutrition for children: pediatrician advice

Healthy nutrition for children: pediatrician advice

I. Fundamentals of a healthy diet for children:

1.1. The importance of a balanced diet:

A balanced diet is a cornerstone of health and development of a child. It provides the body with all the necessary nutrients, including proteins, fats, carbohydrates, vitamins and minerals, in the correct proportions. The disadvantage or excess of any of these components can lead to negative consequences that affect growth, immunity, cognitive functions and general health.

A balanced diet is not just a set of products, but a carefully thought out diet that takes into account age -related needs, physical activity and individual characteristics of the child. It is important to understand that the needs for nutrients are changing with age, so what was enough for the baby can be insufficient for a teenager.

A balanced diet contributes to:

• Optimal growth and development: Proteins are building material for tissues, bones and muscles. Carbohydrates provide energy necessary for active life. Fats are important for the development of the brain and nervous system. Vitamins and minerals are involved in many biochemical processes, supporting the normal functioning of the body.
• Strengthening the immunity: Vitamins A, C, D, E, Zinc and Selenium play an important role in maintaining the immune system, protecting the body from infections and diseases.
• Development of cognitive functions: Iron, iodine, omega-3 fatty acids and vitamins of group B are necessary for the development of the brain and nervous system, improving memory, concentration and the ability to learn.
• Prevention of chronic diseases: Proper nutrition in childhood reduces the risk of obesity, type 2 diabetes, cardiovascular diseases and some types of cancer in the future.
• The formation of healthy food habits: Installing healthy food habits in childhood is the key to health and well -being in the future. Children accustomed to healthy foods are more likely to adhere to proper nutrition in adulthood.

1.2. The main groups of food and their role:

It is important that the child’s diet includes products from all main groups:

• Squirrels: (Meat, poultry, fish, eggs, legumes, tofu, nuts, seeds) are necessary for growth, restoration of tissues and synthesis of hormones and enzymes.
  • Choose low -fat varieties of meat and poultry.
  • Include fish 2-3 times a week in the diet, especially fatty varieties rich in omega-3 fatty acids.
  • Legumes are an excellent source of protein and fiber, especially important for vegetarians and vegans.
• Carbohydrates: (Whole grain products, fruits, vegetables, legumes) The main source of energy for the body.
  • Preference should be given to complex carbohydrates that are slowly absorbed and provide the body with energy for a long time.
  • Avoid simple carbohydrates such as sugar, sweets, carbonated drinks that quickly increase blood sugar and do not carry any nutritional value.
• Fat: (Vegetable oils, avocados, nuts, seeds, fatty fish) are necessary for the development of the brain, the absorption of vitamins and hormonal regulation.
  • Give preference to unsaturated fats such as omega-3 and omega-6 fatty acids.
  • Avoid trans fats contained in fried foods and some processed foods.
• Fruits and vegetables: (All species and colors) are rich in vitamins, minerals, fiber and antioxidants.
  • Try to ensure that the child’s diet includes a variety of fruits and vegetables of different colors, since each color corresponds to a certain set of nutrients.
  • Encourage the consumption of fruits and vegetables in fresh form, as well as in salads, soups and other dishes.
• Dairy products: (Milk, yogurt, cheese) source of calcium, vitamin D and protein necessary for the health of bones and teeth.
  • Choose dairy products with low fat.
  • If the child has lactose intolerance, you can use lactose products or alternative calcium sources, such as tofu, enriched plant drinks and green leafy vegetables.

1.3. Age characteristics of children’s nutrition:

The needs for nutrients are changing with age, so it is important to adapt the child’s diet to his age group:

• Infants (0-12 months): Breast milk or adapted milk mixture is the main source of nutrition. Power feeding is introduced gradually, starting from 6 months, from one -component puree of vegetables, fruits and cereals.
  • Breast milk is an ideal nutrition for a baby, providing all the necessary nutrients and antibodies.
  • If breastfeeding is impossible, it is necessary to use an adapted milk mixture recommended by a pediatrician.
  • Power feeding should be administered gradually, starting with small portions and following the reaction of the child.
• Children of an early age (1-3 years old): Expansion of the diet, inclusion of solid food. It is important to ensure sufficient consumption of protein, iron and calcium.
  • Diversify the diet, offering the child a wide selection of products from all main groups.
  • Encourage independent food, allowing the child to choose and eat products himself.
  • Limit the consumption of sugar, salt and processed products.
• Preschool children (3-6 years old): Forming food habits. It is important to instill a love of healthy food and limit the consumption of unhealthy products.
  • Offer your child healthy snacks between basic meals, such as fruits, vegetables, yogurt or nuts.
  • Put the child in the cooking process, allowing him to choose products and help in cooking.
  • Create a pleasant atmosphere at the table, encouraging communication and discussion of food.
• School children (6-12 years old): Increased energy and nutrient consumption. It is important to ensure sufficient intake of protein, calcium, iron and vitamins.
  • Make sure that the child receives a full breakfast in front of the school, which will provide his energy and concentration for the whole day.
  • Encourage the use of healthy dinners at school, avoiding fast food and carbonated drinks.
  • Pay attention to the sports needs of the child and adapt the diet in accordance with the level of his physical activity.
• Teenagers (13-18 years old): The period of intensive growth and development. It is important to ensure sufficient intake of protein, calcium, iron, zinc and vitamins.
  • Pay attention to the problems associated with the nutrition of adolescents, such as diets, eating disorders and lack of vitamins and minerals.
  • Encourage independence in choosing products and cooking, but at the same time make sure that the diet remains balanced and healthy.
  • Contact a doctor or a nutritionist if you have any fears about the diet of a teenager.

II. Tips for pediatricians in the organization of healthy nutrition for children:

2.1. Planning of the diet and compilation of the menu:

Planning the diet and compiling a menu is an important step towards providing a healthy diet for a child. This allows you to control the quantity and quality of the products consumed, avoid spontaneous purchases of unhealthy foods and provide diversity in the diet.

• Make a list of products that you need to buy. This will help to avoid impulsive purchases of unhealthy food and save time in the store.
• Make a menu for a week, given the age’s age needs. Indicate which products will be used for each meal and snack.
• Put the child in the process of planning the menu. Let him choose dishes and products that he wants to try.
• Use a food pyramid or a plate of healthy nutrition as a guide. This will help to balance the diet and ensure sufficient consumption of all necessary nutrients.
• Remember the seasonality of products. Seasonal fruits and vegetables are usually more fresh, tasty and affordable.
• Prepare food in advance. This will help save time during the week and avoid the temptation to order fast food or semi-finished products.
• Do not forget about snacks. Healthy snacks between the main meals help to maintain a stable blood sugar and prevent overeating during lunch or dinner.

2.2. Healthy cooking rules:

The right way to cook food is no less important than the choice of products. Some preparation methods can significantly reduce the nutritional value of products or add harmful substances.

• Give preference to steaming, cooking, baking or extinguishing. These preparation methods allow you to maintain maximum nutrients and avoid adding excess fat.
• Limit frying in oil. Fried foods contain a large amount of fat and calories, and may also contain harmful substances that form at high temperature.
• Use healthy fats for cooking. Olive oil, coconut oil, avocado oil – excellent options for frying and refueling salads.
• Avoid using a large amount of salt and sugar. Salt and sugar can mask the taste of natural products and contribute to the development of various diseases.
• Use fresh herbs and spices to give taste to dishes. Herbs and spices not only add taste, but also contain antioxidants and other beneficial substances.
• Avoid the use of semi -finished products and processed products. Semi -finished products and processed products often contain a large amount of salt, sugar, fat and artificial additives.
• Wash fruits and vegetables carefully before cooking. This will help remove the remains of pesticides and other pollution.

2.3. How to instill in a child a love of healthy food:

To instill in the child a love of healthy food is not an easy task, but it is quite feasible. It is important to show patience, perseverance and use various methods to interest the child with healthy food.

• Be an example to follow. Children study, watching their parents. If you yourself eat healthy food, the child is more likely to eat it too.
• Offer the child a variety of products. Do not give up if the child refuses some product the first time. Offer it again and again, in different forms and combinations.
• Put the child in the cooking process. Let him choose products, wash vegetables and fruits, mix the ingredients and decorate dishes.
• Make food fun and attractive. Use baking molds, multi -colored vegetables and fruits to create interesting and delicious dishes.
• Do not force the child to eat. Coercion can lead to a negative attitude to food and the development of eating disorders.
• Do not use food as a reward or punishment. This can lead to the formation of unhealthy relationships with food.
• Read books and watch films about a healthy diet. This will help the child learn more about the benefits of healthy food and form a positive attitude towards it.
• Visit farmer markets and gardens. This will give the child the opportunity to see where the products come from, and learn more about the process of growing them.
• Create a pleasant atmosphere at the table. Encourage communication and discussion of food. Turn off the TV and remove the phones so that nothing distracts from food.
• Be patient and persistent. Installing healthy food habits is a long process that requires time and effort.

III. Problems and solutions in baby food:

3.1. Refusal of food and selectivity in nutrition:

Refusal of food and selectivity in nutrition are common problems among children, especially at an early age. It is important to understand the reasons for this behavior and use the right strategies to solve these problems.

• Reasons for refusal of food and selectivity in nutrition:
  • New Experience: A child may simply not get used to new tastes and textures.
  • CONTROL: Refusal of food can be a way for a child to affirm his independence and control the situation.
  • Anxiety: The child may feel anxiety about food, especially if he is forced to eat.
  • Medical reasons: In some cases, refusal of food can be associated with allergies, intolerance or other medical problems.
• Solutions:
  • Offer a variety of products: Do not give up if the child refuses some product the first time. Offer it again and again, in different forms and combinations.
  • Make food fun and attractive: Use baking molds, multi -colored vegetables and fruits to create interesting and delicious dishes.
  • Do not force the child to eat: Coercion can lead to a negative attitude to food and the development of eating disorders.
  • Put the child in the cooking process: Let him choose products, wash vegetables and fruits, mix the ingredients and decorate dishes.
  • Create a pleasant atmosphere at the table: Encourage communication and discussion of food. Turn off the TV and remove the phones so that nothing distracts from food.
  • Contact a doctor or a nutritionist: If the child refuses to eat for a long time or you have any fears about his health, consult a doctor or a nutritionist.

3.2. Obesity and overweight:

Obesity and overweight are serious problems that can lead to various diseases such as type 2 diabetes, cardiovascular diseases and some types of cancer. It is important to take measures to prevent and treat obesity and overweight in children.

• Causes of obesity and overweight:
  • Inal meals: The use of a large number of calories, fat, sugar and processed products.
  • Low physical activity: The lack of physical activity leads to burning a smaller number of calories and the accumulation of fat.
  • Genetic predisposition: Some children are more predisposed to obesity than others.
  • Environmental factors: The availability of unhealthy foods, a sedentary lifestyle and lack of opportunities for physical activity can contribute to the development of obesity.
• Solutions:
  • Improvement: Reducing the consumption of calories, fat, sugar and processed products. Increased consumption of fruits, vegetables, whole grain products and low -fat protein.
  • Increase in physical activity: Regular sports or other physical activity.
  • Life change change: Creating healthy food habits and physical activity in the family.
  • Appeal to a doctor or nutritionist: To obtain individual recommendations for nutrition and physical activity.

3.3. Deficiency of vitamins and minerals:

The deficiency of vitamins and minerals can negatively affect the health and development of the child. It is important to ensure sufficient consumption of all necessary nutrients.

• The most common deficiency of vitamins and minerals in children:
  • Iron: Iron deficiency can lead to anemia, fatigue and a decrease in cognitive functions.
  • Vitamin D: Vitamin D deficiency can lead to rickets, bone weaknesses and immune disorders.
  • Calcium: Calcium deficiency can lead to problems with bones and teeth.
  • Zinc: Zinc deficiency can lead to a decrease in immunity and growth retardation.
  • Iodine: Iodine deficiency can lead to problems with the thyroid gland and developmental delay.
• Solutions:
  • Balanced nutrition: The use of various products from all main groups to ensure sufficient consumption of all necessary nutrients.
  • Reception of vitamin-mineral complexes: As prescribed by a doctor, especially during periods of intensive growth and development.
  • Enrichment of the diet: The use of enriched products such as milk, yogurt, breakfast flakes.
  • Appeal to a doctor or nutritionist: To identify deficits and obtain individual nutrition recommendations.

IV. Special diets and restrictions in nutrition:

4.1. Vegetarianism and veganism:

Vegetarianism and veganism are power systems that exclude the use of meat (vegetarianism) and all animal products (veganism). With proper planning, these diets can be healthy and safe for children, but require special attention to ensuring sufficient consumption of certain nutrients.

• Important nutrients for vegetarians and vegans:
  • Protein: Sources of protein for vegetarians and vegans: legumes, tofu, pace, priest, nuts, seeds, films, buckwheat.
  • Iron: Sources of iron for vegetarians and vegans: legumes, tofu, spinach, enriched cereals. It is important to use products rich in vitamin C to improve iron absorption.
  • Calcium: Sources of calcium for vegetarians and vegans: Tofu, enriched plant drinks, green leafy vegetables, almonds.
  • Vitamin B12: Vitamin B12 is contained only in animal products, so vegans need to take additives or consume enriched products.
  • Vitamin D: Vitamin D can be obtained from sunlight, enriched products and additives.
  • Omega-3 fatty acids: Sources of omega-3 fatty acids for vegetarians and vegans: linen seed, chia, walnuts, algae oil.
• Tips for parents of vegetarians and vegan:
  • Consult a doctor or nutritionist: To compile a balanced diet that takes into account the needs of the child.
  • Plan the diet carefully: Provide sufficient consumption of all necessary nutrients.
  • Use enriched products: Such as enriched plant drinks, breakfast flakes and soy products.
  • Consider the reception of additives: Especially vitamin B12 and vitamin D.
  • Carefully monitor the growth and development of the child: Regularly visit a doctor to control the health status.

4.2. Food allergies and intolerance:

Food allergies are an immune response of the body to a specific nutrition product. Food intolerance is a non -immune reaction caused by difficulties with digesting a certain product. It is important to be able to distinguish these conditions and take appropriate measures.

• The most common food allergens: Milk, eggs, peanuts, wood nuts, soy, wheat, fish, mollusks.
• Symptoms of food allergies: Skin rashes, urticaria, itching, swelling of the lips, tongue, face, difficulty breathing, nausea, vomiting, diarrhea.
• Symptoms of food intolerance: Bloating of the abdomen, gases, abdominal pain, diarrhea, constipation, headache.
• Diagnosis of food allergies: Skin tests, blood test for antibodies.
• Diagnosis of food intolerance: The elimination diet (the exclusion of a suspected product from the diet with subsequent return).
• Tips for parents of children with food allergies or intolerance:
  • Consult a doctor or an allergist: For accurate diagnosis and compilation of a treatment plan.
  • Read the labels of products thoroughly: To make sure that the product does not contain an allergen.
  • Avoid cross -contamination: When cooking food, use individual kitchen belongings and surfaces.
  • Warn educators, teachers and other persons caring for a child: About food allergies or intolerance to the child.
  • Always have allergy medicines at hand: In case of random contact with the allergen.
  • Teach a child to recognize the symptoms of allergies: And know what to do in the case of an attack.

4.3. Diabetes:

Diabetes is a chronic disease characterized by an increased blood sugar. There are two main types of diabetes: type 1 diabetes and type 2 diabetes. Children with diabetes need to observe a special diet to control the blood sugar and prevent complications.

• Diabetes power principles:
  • Regular nutrition: Eating at the same time every day.
  • Portations control: Moderate food consumption.
  • Complex carbohydrates: Preference for complex carbohydrates, such as whole grain products, vegetables and fruits, instead of simple carbohydrates, such as sugar, sweets and carbonated drinks.
  • Fiber: An increase in fiber consumption that helps to control the blood sugar.
  • Protein: Moderate protein consumption, which helps to get enough and control the blood sugar.
  • Healthy fats: The preference for unsaturated fats, such as olive oil, avocados and nuts, instead of saturated and trans fats.
• Tips for parents of children with diabetes:
  • Consult a doctor or nutritionist: To draw up an individual food plan.
  • Carefully monitor the level of sugar in the child’s blood: And adjust the dose of insulin in accordance with the doctor’s recommendations.
  • Teach the child to independently control the level of blood sugar and make insulin injections: As they grow older.
  • Warn educators, teachers and other persons caring for a child: About the diabetes of the child and the necessary precautions.
  • Create a supporting environment: Help your child take diabetes and learn to live with him.

V. Conclusion:

Healthy nutrition plays a key role in the growth, development and general well -being of the child. Following the advice of pediatricians, planning the diet, using the correct methods of cooking and instilling a child with a love of healthy food, parents can provide their child with everything necessary for health and happiness. It is important to remember that each child is unique, and it is necessary to adapt the recommendations for nutrition to his individual needs and features. Regular consultations with a doctor or nutritionist will help to provide optimal nutrition for a child at every stage of his life.