Healthy and nutritious food for children and adolescents

• Траяна Камбарева •Children, Nutrition

Young children grow and learn very quickly, which is why they need nutritious food and plenty of water to stay energetic. It is important to provide them with a varied diet that will supply them with proteins, carbohydrates, fats, vitamins, and minerals. This will improve their concentration and energy levels. A healthy diet in childhood will prevent anemia, cancer, heart disease, diabetes, osteoporosis, and dental problems.

The menu should include protein, iron, and calcium for blood and bones, plenty of water, fats for cell growth, vitamin D for healthy bones, zinc, and magnesium for the immune system. Encourage children to eat fruits, vegetables, meat, bread and grains, potatoes, milk and dairy products, fish, eggs, soy, beans, and more.

Offer your child a wide variety of foods

Foods containing fat or sugar should be consumed in moderation, but not completely excluded from the child’s diet.

Here are a few tips to make it easier for you:

  • Regular snacks and meal schedule. Children should eat at least every 3 to 4 hours. Most children eat 3 times a day with 2-3 snacks. It would be good if you could sit down at the table with your children as often as possible. For breakfast, offer fruit with the rest of the meal. Pay attention to how much your child eats—in most cases, they determine exactly how much they need.
  • Gradually cut down on soft drinks full of sugar. Offer water to quench thirst.
  • Serve milk during meals (children under 12 months should not consume fresh milk). Whole milk is usually given to children between 1 and 2 years of age, when the body needs it.
Encourage children to prepare and arrange their own food

Your pediatrician may recommend 2% milk if your child is overweight or at risk for hereditary conditions such as high blood pressure and heart disease.

  • Try to offer new foods, but don’t forget to include foods that your child likes in the menu.

    • Be an example for them—everything you consume will be interesting and tried by them as well. You can teach older children to prepare their own food, shop, and carefully select product labels.