One of Parents' concerns are about children's nutrition, that's why in this article we want to talk about the best nutrition for children. Nutrition is one of the most important factors in maintaining the health of children and their growth. Proper nutrition makes the child have a good weight and his bones grow well. For example, we must say that the consumption of cocoa has a negative effect on the child's height growth, and the reason for many short statures is not eating enough vegetables. Reading this article by Dr. Mehdi Shadnoush, the best clinical nutritionist in Tehran, will provide you with good information.

Importance of healthy nutrition for children

Having a diet Healthy for children is not only the foundation of their physical and mental development, but also plays an important role in their future health. Choosing the right food can guarantee the quality of life, academic success and even mental health of children. In the following, we point out the most important benefits of healthy eating for this age group:

1. Physical growth and development

Consumption of essential nutrients such as proteins, calcium, iron and vitamins helps to build and strengthen bones, muscle growth and health of body tissues. A balanced diet allows children and teenagers to achieve proper height and weight growth.

2. Strengthening brain function and better learning

Healthy and nutritious foods such as fatty fish (salmon, sardines), nuts and green leafy vegetables are rich in omega-3 fatty acids and antioxidants. These compounds increase concentration, improve memory and improve academic performance.

3. Strengthening the immune system Vitamins such as vitamin C and minerals such as zinc play a key role in strengthening the immune system. Proper nutrition makes children more resistant to common diseases and reduces the possibility of infections.

4. Prevention of obesity and chronic diseases

Following a healthy diet along with regular physical activity reduces the risk of obesity in children and adolescents. This healthy lifestyle minimizes the possibility of diseases such as type 2 diabetes, high blood pressure and heart problems in adulthood.

5. Maintaining mental health and improving mood

Research shows that there is a direct relationship between nutrition and mental health. Children who have a healthy diet are less likely to suffer from depression and anxiety and usually have higher self-confidence.

For further study:

Teenage Diet

Tips on the best nutrition for children

Knowing the relevant points With the best nutrition for children, parents can promote their child's growth and health. Lack of iron in a child reduces his mental development, and taking vitamin C along with iron causes more absorption of this substance. Foods that contain iron include: liver, fish, red meat, lentils, apricot leaves, eggs, cashews, berries and figs, raisins, olives, thyme, etc. Bone loss is only part of the complications of this vitamin deficiency. In order for vitamin D to be more absorbed by the body, it is necessary for the child to eat fish at least 2 times a week. Deficiency of this vitamin can only be diagnosed with a blood test, so it is better to check your child's vitamin D level and use vitamin D supplements if prescribed by the doctor. Foods that contain vitamin D include: milk enriched with vitamin D, egg yolk, soy milk, cow's liver, cheese, mushrooms, etc.

• Vitamin A

Vitamin A increases the resistance of the child's body against various respiratory infections, measles, bronchitis, diarrhea, etc., and is very effective in the child's growth. Deficiency of this vitamin also causes growth disorders, reduction of body resistance, blood production disorders, etc., children who are faced with vitamin A deficiency are more sick and their illness period is longer. The best nutrition for children that provides the vitamin A needed by the child's body are: milk and dairy products, liver, eggs, dark leafy vegetables, orange vegetables, potatoes, bell peppers, etc. Children with calcium deficiency are usually pale, tired and lazy. Calcium is usually found in ingredients such as pinto beans, oranges, almonds, soybeans, yogurt, cheese, etc.

Feeding children 1 to 5 Year

Infants who have passed one year of age, in addition to the foods they have learned to eat during this one year, should also eat the foods of the family table. But note that the growth of these children is fast and their body's resistance to diseases is very low. Also, because their teeth are not perfect, they have to eat small, high-energy and fast-digesting foods more often and less frequently. It should be noted that the rate of growth and activity of children who are between 1 and 2 years old is different from children who are three years old and above, and this should be considered in their diet. In the following, we will examine the diet of each age group separately.

Nutrition of a one to two year old child

As it was said, the growth and activity of children between 1 and 2 years old is greater and that is why they need more food and choosing the best nutrition for children in this period is more important. This is because their stomachs have a small volume and because their teeth are not complete, they do not have much power to digest food. Therefore, it is necessary to pay attention to these points in their diet:

• In addition to mother's milk, children at this age should eat 5-6 times a day. You can mix rice and vegetables with vegetables, beans and soft meats. If the child is constipated, prepare a soup of vegetables, peach leaves, prunes and plums. The child's food should be clean and fully cooked. After the food has cooled down, give it to him.
• It is better for the child to eat with your help, but avoid eating broth and meat broth.
• The child should not use foods that contain pepper, salt, and spicy spices.
• Using a little oil and butter in the child's food will make it more nutritious. Give to the child with a cup or spoon.

Baby nutrition 3 to 5 Year

After the age of two, the child grows at a slower rate and in a slower manner, because of this, the child's demand for food decreases. A one-year-old child needs 1000 kcal and a three-year-old child needs 1300 kcal. Of course, this amount may change depending on the activity level of the child. You should try to get help from the best nutrition for children to provide the calories your child needs.

Child's meal plan

In the meal plan of children 3 to 5 years old, there should be 5 main food groups, namely bread and cereals, fruits, vegetables, milk and dairy products, and the meat group and its substitutes. These children should eat three main meals and two snacks daily. Among the meals of children of this age, breakfast is considered the most important and has a significant impact on their learning and accuracy.

The best nutrition for thin children

There are many ways to increase children's weight, you need to find the healthiest and best nutrition for your thin children. Gaining or losing weight is worthwhile when done through healthy strategies. In the following, some suitable strategies for making thin children fat are mentioned by the best nutrition doctor in Tehran:

1. It is necessary for your child to eat his meals regularly and regularly. Skipping even 1 meal is completely wrong; because it causes the child not to receive the necessary calories during the day.
2. Increase your child's food with the following methods:

• Use large glasses for the consumption of baby milk.
• Use large and colorful bowls to eat cereals that increase the child's appetite.
• Use foods with more calories.

3. Natural juices and low-fat milk are among the best nutrition for children.

4. Consuming fatty acids such as peanut butter, olive oil, snacks and avocados is harmless. Also, these materials give your child the necessary energy and calories to perform sports activities.

5. Exercising strengthens the child's muscles, and also increases his desire to consume food and drink. 6. You can use the following foods because of the useful fats and proteins for children whose body mass index is less than 18.5:

• Nimro
• Full-fat milk with cereals
• Cheese and yogurt
• Nuts
• Peanut butter
• Orange juice

The best nutrition for school children E

children spend at least 5 hours of their day in school, and during this period of time they need complete nutrition in terms of brain and body. Dr. Mehdi Shadnoush, the best nutritionist in Tehran, recommends that you take breakfast seriously in your child's diet; Because full breakfast is the best nutrition for children. Many children may not want to eat breakfast in the morning, it is better for parents to encourage the child to eat breakfast in a proper way and never skip this important meal. You can use eggs, milk, honey, cheese in your child's breakfast. Balang jam is also one of the natural food ingredients that increases the ability of children's brain and also strengthens the digestive system against possible poisoning and digestive microbes. Consuming liquids is very useful for children, but consuming too much water can make the child feel full and this makes the child less hungry. It is recommended to prepare a meal for the child before drinking water when he is hungry.

Let the child eat his food whenever he is hungry:

There can be different eating times for family members, so for children who are underweight, let them eat whenever they feel hungry because this is a great way for them to gain weight.

Prevent the child from overeating:

Encouraging children while eating helps them to do it with a better feeling, but this applies as long as the child is underweight. If the child has an ideal weight, never encourage him to overeat because this will lead to bad consequences.

Try to exercise freely:

One of the reasons for weight gain is to keep calories high. If your child is underweight, it can be tempting to limit his activities and games. But we must point out that doing this is not wise and may endanger the health of the child. It is recommended not to limit any activity for the child without a doctor's order.

See a pediatrician:

Teaching the best nutrition or choosing suitable and nutritious foods for parents can be a bit stressful, but you are not alone in having a regular schedule and with the help of Dr. Mehdi Shadnoush, the best clinical nutritionist and diet therapy specialist in Tehran, you can completely change your child's world.

Why is fast food harmful to children?

Although fast foods may seem attractive at first, their frequent consumption can have serious consequences for children's health. Instead of fast food, it is better to prepare healthy and nutritious homemade food for your children so that they can grow up healthy. By teaching the best nutrition to children from an early age, you can create healthy eating habits in them.

• Nutrient deficiency: Fast foods are rich in saturated fats, simple sugars and sodium, and at the same time, they do not contain enough fiber, vitamins and minerals. This nutritional imbalance can lead to a lack of essential nutrients for children's growth.
• Weight gain and obesity: Excessive consumption of fast foods is directly related to weight gain and obesity in children. Childhood obesity can lead to serious health problems in adulthood, such as type 2 diabetes, heart diseases, and some types of cancer. Development of unhealthy eating habits: Frequent consumption of fast foods can make children get used to salty, sweet, and fatty flavors and refuse to eat healthy and natural foods. These unhealthy eating habits can negatively affect their health in the long term.
• Effect on brain development: Some studies have shown that high consumption of processed foods and fast foods can negatively affect the brain development of children and reduce their cognitive performance.

Healthy alternatives to fast food

Instead of fast foods, You can prepare healthy and nutritious homemade food for your children. Some of these options are:

1. Homemade sandwiches: Using whole grain bread, meat, fresh vegetables and homemade sauces, you can prepare delicious and healthy sandwiches for children.
2. Soups and soups: Soups and soups are rich in vitamins, minerals and fiber and can be a complete and nutritious meal for be children.
3. Salads: Salads with a high variety can be served as a snack or main meal for children. Salads like Caesar salad can be a very attractive option for children.
4. Fruits and vegetables: Fresh and colorful fruits and vegetables are rich in vitamins, minerals and antioxidants and should be regularly included in children's diet.