A balanced diet is a cornerstone of our health. Good nutrition is a prerequisite for a physical, mental and social framework.Feeding in the first years of life is very important for several reasons. First, because children that eat a healthy and balanced have adequate physical and intellectual development. Secondly, because in these early years acquired many habits and routines, including power, who will accompany us the rest of our lives.
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What do we mean by a healthy and balanced diet?
It is one that incorporates the various nutrients and food groups in appropriate amounts and frequencies according to the needs of each person in different evolutionary stages. The first key to a healthy and balanced diet is that children eat everything.
After two years, already passed the period of introduction of foods children should eat a diverse diet that includes different types of foods that will provide all the necessary nutrients for normal development.
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How food nutrients are classified?
Depending on the types of foods contain nutrients that are divided into two groups: those with macronutrients-carbohydrates, proteins and fats, and micronutrients are vitamins and minerals.
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What nutrients are important for health?
None. All nutrients are important but have different functions. Some foods have a plastic function, because they help build the framework of our body and form tissues of the muscles, through good quality protein and minerals, especially calcium.
Other foods have an energy function, providing enough calories to develop our daily activities, through carbohydrates and fats.
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What foods are those nutrients?
Then collect some foods that contain a high content of these nutrients:
Proteins: found in milk and dairy products, chicken, pork, beef, lamb and rabbit meat processed (sausages, sausages, sausages), eggs, fatty fish (mackerel, anchovies, tuna) and lean (whiting, sole, hake ), legumes (peas, beans, lentils), nuts (walnuts, almonds, hazelnuts), cereals (wheat, rice, maize), potatoes, carrots, green beans, peas, peppers, tomatoes.
Carbohydrates: found in rice, bread, pasta, potatoes, vegetables, sugar, jam, honey, fruit and sweets in general
Fats are found in oils (olive, sunflower), nuts (walnuts, almonds, hazelnuts and peanuts, avocado.
Minerals: three minerals particularly important in the diet are calcium, iron and iodine. Calcium is found in dairy products (milk, cheese, yogurt, smoothies, desserts in general) and fish (anchovies, sardines canned, etc.), The iron in the liver, kidneys, beef, egg yolks, shellfish (mussel), legumes, nuts, raisins, prunes and breakfast cereals, and iodine in marine fish and iodized salt.
Vitamins found in vegetables (carrot, red and green pepper, tomato, cauliflower, cabbage), fruits (orange, kiwi, strawberry, strawberry, apricot, peach, pear, apple, melon) varied meats and fish, eggs and products dairy.
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How are the necessary nutrients?
Following the recommendations of nutrition experts, and considering that a healthy and balanced diet should include:
Carbohydrates: between 50 and 60% of the total calories of the diet
Proteins: between 12 and 15% of the total calories of the diet
Fat: between 25 and 30% of the total calories of the diet
We have tables that establish the necessary nutrients for each child according to their age. Obviously, these tables provide a general recommendation, which serves as the basis for all children. Parents must make an adjustment to the needs of your child, considering its growth needs and the activities throughout the day. The NAOS Pyramid (see attached) provides guidance on how many times a week should be consumed each food.
Many children are eating at school. In these cases, try to adapt what is offered at home receiving the diet at school, so that children eat a varied and balanced.
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How many times a day are you eating?
It is recommended to eat four times a day: breakfast, lunch, tea and dinner. The amount of nutrients that should be included in each of them is different:
Breakfast: should cover at least 25 percent of the nutritional needs of children. The dream early in the morning or the rush to go to school often makes children eat breakfast improperly, and that then affects school performance. Breakfast should include: a dairy (milk, yogurt, cheese by any mode, avoiding high fat); bread, toast, cereals, cookies, muffins or biscuits, fruit or juice (any variety), jam or honey , a supplement fat (olive oil, butter, margarine ...) and sometimes ham or a type of stiff. By midmorning reinforcement can be taken as a fruit, a yogurt or a sandwich with cheese, especially if the child has a good breakfast early.
Lunch: should cover between 35 and 40 percent of the daily nutritional needs. Food should be sufficiently varied to incorporate different food groups, and the dessert first choice should include fruit. NAOS strategy proposes the following distribution of food in the food:
Seafood: 3-4 servings a week.
Lean meats: 3-4 servings a week.
Eggs: 3-4 servings a week.
Vegetables: 2-4 servings a week.
Nuts: 3 to 7 servings a week.
Milk, yogurt, cheese: 2-4 servings per day.
Olive oil: 3-6 servings per day.
Vegetables: more than 2 servings per day.
Fruits: more than 3 servings per day.
Bread, grains, rice, pasta, potatoes: 4-6 servings per day.
Water: 4-8 servings daily.
Snack: excessive and should not be taken too late to prevent children lose their appetite for dinner. We recommend including a sweet food, fruit, a dairy or a sandwich with cheese, charcuterie or classic bread and chocolate.
Dinner should provide about 30 percent of daily energy. Efforts should be made early dinner to avoid the vicinity at the time of sleep prevents children sleep well. We suggest including foods that have not been taken in the other meals of the day. Dinner can include fish, omelets, ham croquettes and preceded by a soup and complemented by a fruit and a dairy.
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What nutrients are most important?
Depending on the types of foods contain nutrients that are divided into two groups: those with macronutrients-carbohydrates, proteins and fats, and micronutrients are vitamins and minerals.
All nutrients are important but have different functions. Some foods have a plastic function, because they help build the framework of our body and form tissues of the muscles, through good quality protein and minerals, especially calcium.
Other foods have an energy function, providing enough calories to develop our daily activities, through carbohydrates and fats.
Upload
What foods are those nutrients?
Then collect some foods that contain a high content of these nutrients:
Proteins: found in milk and dairy products, chicken, pork, beef, lamb and rabbit meat processed (sausages, sausages, sausages), eggs, fatty fish (mackerel, anchovies, tuna) and lean (whiting, sole, hake ), legumes (peas, beans, lentils), nuts (walnuts, almonds, hazelnuts), cereals (wheat, rice, maize), potatoes, carrots, green beans, peas, peppers, tomatoes.
Carbohydrates: found in rice, bread, pasta, potatoes, vegetables, sugar, jam, honey, fruit and sweets in general
Fats are found in oils (olive, sunflower), nuts (walnuts, almonds, hazelnuts and peanuts, avocado.
Minerals: three minerals particularly important in the diet are calcium, iron and iodine. Calcium is found in dairy products (milk, cheese, yogurt, smoothies, desserts in general) and fish (anchovies, sardines canned, etc.), The iron in the liver, kidneys, beef, egg yolks, shellfish (mussel), legumes, nuts, raisins, prunes and breakfast cereals, and iodine in marine fish and iodized salt.
Vitamins found in vegetables (carrot, red and green pepper, tomato, cauliflower, cabbage), fruits (orange, kiwi, strawberry, strawberry, apricot, peach, pear, apple, melon) varied meats and fish, eggs and products dairy....
