healthy nutrition for children; Principles and key points you should know

Healthy nutrition is very important for children and is considered one of the most basic factors for optimal physical and mental development.... Children need a balanced diet and a variety of nutrients to have enough energy and maintain their body's health... Don't miss the key, read more.

The importance of healthy eating for children and teenagers

The importance of having a healthy diet for children and teenagers can be examined from several key aspects. For example:

• Improving physical growth: Essential nutrients such as proteins, vitamins, and minerals help build and strengthen bones, muscles, and body tissues.
• Maintaining brain health and improving academic performance: Consuming nutritious foods improves children's concentration, memory and cognitive performance. For example, omega-3 fatty acids found in fatty fish such as salmon and sardines play an important role in brain development and improving academic performance.
• Strengthening the immune system:Proper nutrition strengthens the immune system and fights diseases....Many vitamins and minerals such as vitamin C and zinc (zinc) are necessary to maintain the functioning of the immune system.
• Prevention of obesity and related diseases: Following a healthy diet and regular physical activity prevents obesity and reduces the possibility of chronic diseases such as type 2 diabetes and high blood pressure in adulthood.
• Maintaining mental health: Healthy nutrition can help improve mental and emotional state.... Children and teenagers who have proper nutrition usually have less positive emotions than others and suffer from psychological problems including depression.

Learn more: Childhood obesity

Food suitable for child growth

One of the reasons for the importance of healthy nutrition for preschool and elementary school children as well as teenagers is the supply of nutrients needed for physical growth. The best foods for growing ages are:

• Protein-rich foods: Give your child enough seafood, lean meat, chicken, eggs, and legumes.
• Fruits: Encourage your child to eat a variety of fresh, canned (sugar-free), frozen, or dried fruits.
• Vegetables: Give your child a variety of fresh, canned, frozen or dried vegetables....Try to use a variety of vegetables with different colors....When choosing canned vegetables, look for products that are lower in sodium (salt).
• Whole grains: Whole grain bread or pasta, oats, and quinoa are good choices for children.
• Dairy: Encourage your child to include fat-free or low-fat dairy products such as milk, yogurt, and cheese in his diet... Fortified soy milk is also classified as dairy.

Healthy nutrition for children at school

When it comes to healthy nutrition for elementary school children and teenagers, the importance of what is consumed at school should not be neglected... because school is where students spend most of the day.

Children and teenagers often need snacks throughout the day to have enough energy to focus and learn... Fruits, vegetables and nuts are healthy sources of energy... while chips, cakes, soft drinks, etc. both cause obesity and increase the risk of chronic diseases.

Know more: The best multivitamin for child weight gain

Furthermore, some students may eat lunch at school.... Lunch should contain essential nutrients and consist of a combination of protein (such as chicken or fish), complex carbohydrates (such as whole grain bread) and fresh vegetables. Consuming fast food or processed foods in this important meal is associated with low energy throughout the day.

Next, you can see photos of useful foods for children and teenagers.

Healthy nutrition for thin children

Although the prevalence of childhood obesity and overweight is increasing, there are still children who find it difficult to gain weight. Being overweight can be a serious concern for parents. Because being underweight and not getting enough calories and essential nutrients negatively affects health. Children of different ages may be underweight for the following reasons:

• Food allergy or intolerance
• Disease
• Problems related to the mouth
Digestive problems
• Consumption of some drugs that cause anorexia
• Not having a healthy diet and not getting enough calories

Learn more: Symptoms of gastric reflux in children

Healthy foods for thin children

When making a plan for skinny kids, be sure to include all food groups, including grains, vegetables, fruits, dairy, and protein sources (meats and legumes). Also, remember that some foods are not only rich in different nutrients.

• Nuts such as walnuts, almonds and pistachios
• Nut butter like peanut butter
• Avocado
Foods containing carbohydrates such as bread and potatoes
• Dried fruits including raisins, berries and figs
Foods containing protein, especially eggs
• Healthy oils such as olive oil and canola oil

In addition to consuming the above foods, it is recommended to observe the following points:

• Don't let the baby fill his stomach with too much liquid.... Of course, it's important to keep the body hydrated.... But sometimes too much liquid consumption, especially right before the main meals, leaves no room for food in the baby's stomach.
• Whenever the child is hungry, let him eat.
• Increase the number of child's meals.... Some children need 6 to 8 meals and snacks during the day.
• Do not allow the child to use high-calorie foods that lack essential nutrients, such as chips, fast food, etc... These foods increase body weight, but have no health benefits.
• Get help from nuts, nut butter, avocado and other high-calorie and healthy ingredients to increase the baby's weight..... You can easily add many of these foods to smoothies.
• See a nutritionist..... An experienced pediatric nutritionist can help you make smart food choices.

How to teach healthy eating to children

Teaching children about proper nutrition makes them accustomed to a healthy diet from an early age and provides the necessary nutrients for their body's growth and development.... In order for your child to learn the principles of proper nutrition, you must use attractive and practical methods.... Here are some practical solutions:

• Be a good role model for your child. Children imitate the behavior of parents and other adults around them... If you eat healthy foods and enjoy them, your child will repeat the same.
• Take your child to the grocery store with you. Young children can pick up fresh fruits and vegetables.... Older children can play more important roles such as making shopping lists.
• Show your child how to eat properly. Explain to him that at main meals he should fill about half of his plate with vegetables that contain essential nutrients... Also, the other half of the plate should be dedicated to whole grains and lean protein.
• All family members eat dinner together. Children who eat with their family are more likely to eat fruits, vegetables, and whole grains.
• Teach the child healthy nutrition through play. Introduce the child to healthy food by using fun activities (such as designing colorful plates with fruits and vegetables).
• Encourage the child to try new foods. Tell your child that tasting new flavors can be an exciting experience... Remember that food variety helps provide the body with the nutrients it needs.
• Explain the benefits of foods to your child in simple language. Explain to your child in simple language how healthy foods such as fruits, vegetables, proteins and dairy products help his body grow and be healthy. For example, say that eating carrots is good for the eyes or dairy products strengthen bones.

Endword

Healthy nutrition is very important for children and significantly affects their quality of life in the long run... Following a balanced and nutritious diet helps to strengthen the immune system, improve academic performance, prevent chronic diseases and maintain the energy needed for daily activities... Therefore, parents should pay attention to their child's nutrition and try to form healthy eating habits in them.

Consult with a nutritionist to make sure your child is getting enough of the nutrients they need. Also, see a pediatrician if you think they have lost their appetite or are not eating well because of an illness.

For this, you can visit the website of GCORP LLC and consult the best specialist doctors, including an online pediatrician.... Also, GCORP LLC provides you with the possibility to make an appointment with the specialist you want through the online appointment system... You can also have an online consultation with a nutritionist or make an appointment with your desired specialist through the online appointment system to see a nutritionist in person.

Frequently Asked Questions