Title : The Definitive Guide to Children and Nutrition
link : The Definitive Guide to Children and Nutrition
The Definitive Guide to Children and Nutrition
Why is nutrition important
The number of overweight and obese children It is growing at an alarming rate.
Nearly one in three children aged five to eleven is considered overweight or obese.
pounds you add children at risk of developing serious health problems such as heart disease, diabetes and asthma.
Overweight children are also susceptible to emotional instability.
They are often ridiculed and marginalized from team activities, which can potentially lead to low self-esteem, negative body image, and ultimately depression.
Children with overweight and obese have a higher risk of developing serious health problems, such as the following:
- type 2 diabetes
- Blood pressure high
- high cholesterol
- asthma
- Problems bone and joints
- liver and gallbladder disease
- restless sleep patterns or disorders
- depression and low self-esteem
despite these health problems, however, can help your child to achieve and maintain a healthy weight with proper support, positive models, and encouragement.
healthy eating habits and physical activity are important to your child welfare .
I, as a mother, have always tried to take an active role to help my child learn healthy habits that will last a lifetime.
This article provides a detailed explanation of how to feed your child at any age, from creating good eating habits for young children, school-age children and adolescents to mention some of the most common mistakes is presented that parents do.
Why do you want your kids to eat healthy foods
A healthy diet is essential for healthy living.
Starting and maintaining a healthy lifestyle during childhood can have long-term benefits.
Having a healthy eating and exercise habits during the formative years of childhood greatly increases the likelihood that your child will keep these habits throughout life.
Statistics
Childhood obesity has been called "one of the most serious challenges of the 21st century health public "and with good reason ( 1 ).
Obesity is able to harm nearly every system in the body of a child, including the heart, lungs, bones, muscles, kidneys, hormones that control blood sugar and puberty, as well as the digestive tract, and may also have a social and emotional toll ( 2 ).
Children who are overweight or obese are more likely to remain so into adulthood, increasing the risk of disease and disability in the future ( 3 ).
Worldwide, it is estimated that forty-three million preschool children under five were overweight or obese in 2010, which is an increase of 60 percent since 1990 ( 4 ).
The problem affects both rich and poor countries.
Furthermore, according to the numbers, the greatest burden on the poorest placed: forty-three million preschool children in the world who are overweight or obese, thirty five million live in developing countries
.by 2020, if the current epidemic remains unabated, 9 percent of all preschool children will be overweight or obese, which is about sixty million children ( 4 ).
Obesity rates are even higher for adults, but children.
In relative terms, however, the US, China, Brazil and other countries have been dealing with the problem of obesity rates rising faster in children than in adults ( 5 ).
On the other hand, some regions continue to fight child hunger, such as Southeast Asia and sub-Saharan Africa ( 6 ).
Thanks to globalization, many regions of the world have become richer, and the wealth and weight go hand in hand.
poor to gradually prosper and move up the income scale, but also tend to change from traditional diets to western eating habits that trigger obesity rates higher ( [19459027countries] 7 ).
One result of this "nutrition transition" is that low- and middle-income countries often face two main problems: diseases that accompany malnutrition, especially in children, and chronic debilitating diseases which they are related to obesity and Western lifestyles.
Often it is really challenging to estimate the rates of childhood obesity worldwide.
Many countries do not carry out nationally representative surveys that measure the height and weight of children of school age.
Fixing bad eating habits
The first step to healthy eating is to eat a variety of whole foods and nutritious.
By consuming foods from different food groups at each meal on a daily basis, children must have a healthy and well-rounded diet.
In short, a meal should be divided into four different parts of fruits and vegetables comprising half of the plate and grains and protein from the other half.
Dairy products should also be incorporated in foods, but in smaller amounts, while foods that contain excess fats and sugars should become food only occasionally, they eat only once in a time.
To support the continued growth and physical development, children need to meet their daily nutritional needs, consisting of foods that provide the nutrients needed for growth and development, including vitamins, minerals, protein and complex carbohydrates .
It is recommended that children eat at least five fruits and vegetables a day.
Children who eat a healthy diet are also more likely to have the fastest brain development.
For example, if children do not receive adequate intake of iron and iodine, may experience delays in the development of both motor and cognitive skills.
A child whose diet is deficient in the essential fatty acid DHA may experience difficulties and delays in learning and development.
The consumption of healthy food, certainly reduces the risk of health problems that children face.
Those who eat healthy foods regularly may have fewer cavities, and the leading cause of many chronic diseases such as obesity, high blood pressure, heart disease, cancer and diabetes, can be traced a sickly childhood diet.
If children start life with healthy whole foods, you may be able to avoid many health problems that could affect both during childhood and adulthood.
General concepts of child nutrition
Although most parents agree on the benefits of vegetables and healthy proteins, all other issues relating to food seems to be debatable.
Can children drink juice?
If yes, how much?
is acceptable sugar with moderation?
What about the high fructose corn syrup?
Although there is not enough space for the good choices of parents in a child's diet, some basic food groups should be included.
Most people are so busy general and surrounded by the hubbub of daily life.
They often eat on the road, and proper nutrition is not a priority.
also easily forget the importance of nutrition for their children.
The easiest way to test whether a child should eat a given substance, to determine whether or not it is actually a food.
Any "food" that can sit on a shelf for a year and do not decompose probably is not suitable for consumption.
The "non-food" list, you may want to include anything containing hydrogenated oils (eg, peanuts, cottonseed, vegetables, soy and canola), anything containing corn syrup, high fructose, anything containing processed grains, anything containing MSG , and anything containing artificial sweeteners.
According to this list, you must also exclude all fast food, microwavable food, bars "food", and most drinks besides water from your diet.
Also avoid chemicals in sources that are not so easy to recognize, such as BPA in canned foods, bottled water in soft plastic, or hormones, pesticides and antibiotics found in conventional meat.
This list can be quite confusing and leave you wondering what the child is allowed to eat.
There are concerns however.
Below is a list of great foods that are both tasty and rich in nutrition shows.
They are excellent sources of nutrients that all children should consume regularly.
good sources of protein
The protein (amino acids) are responsible for all functions in the body and absolutely vital for all people, especially those who are still in the process of formation of bones and muscles.
healthy meat provides complete proteins that children desperately need for proper growth.
I have often heard how parents complain that their children do not like red meat.
Children who rarely eat red meat often positive for B-12 deficiency .
As to what constitutes healthy meat, your child should be fed real meat sources, untreated, without chemicals protein.
Do not buy meat products such as chicken nuggets, because they are totally inadequate.
Instead, buy pure organic chicken, beef, turkey and eggs, and try to have their children eat these foods every day.
Doing so will ensure that the protein needs of your child are met.
Most children are reluctant to eat healthy meat, but once they have been well prepared, they will eat willingly.
Proteins to eat:
- beef grass-fed
- organic viscera
- free-range chicken and other poultry
- fish caught in the wild
- game animals and other proteins as a whole
- free eggs
- sausages and bacon if free of nitrates and nitrites
proteins to be avoided:
- processed meats, such as chicken nuggets
- processed foods, such as pizzas and burgers
- non meat, like nuggets of soy
- commercially raise poultry, meat or fish
vegetables and fruits
Americans eat much more fruit than vegetables, and I really hope that this trend will be reversed.
Vegetables are equally or more important than fruit.
They are a sugar-free food, while the fruit contains natural sugar and fructose in large quantities, which can be harmful to your child.
Moreover, in most cases, children will choose fruit over vegetables if given a choice.
Many parents are willing to make this concession, as long as your child is eating any healthy food.
Americans eat chips with salsa more than any other type of vegetable tomato.
Even when we think we are increasing vegetable consumption by purchasing these happy meals, is not the case.
Foods such as potato (a tuber that is high in carbohydrates and low in nutrients compared to other vegetables), corn (grain), and peas (a legume) are not really vegetables.
Most children receive a lot of your "vegetable" consumption of tomato, such as pasta sauce or tomato sauce, and tomato used in these products is genetically modified.
Despite all the benefits of vegetables, including reducing the risk of almost all diseases, not yet eat and feed our children enough of them.
However, it has considerable influence as a parent. Use.
Vegetables and fruits they eat a lot:
- green and leafy (eg, spinach, kale, chard , turnip, lettuce, mixed greens, and mustard greens)
- colorful (eg tomatoes, peppers, eggplant, onions, carrots, broccoli, squash, celery, cauliflower, cabbage, berries, bananas, avocado, cucumbers, and grapes)
- unusual (for example, fennel, leeks, cabbage, asparagus, radishes, turnips, olives, artichokes, okra, Chinese cabbage, Brussels sprouts, sea vegetables, and beets)
Vegetables and Fruits for goodies:
instead of sweets and soft drinks for goodies at the end a meal, turn fruit.
I usually like to serve berries when in season.
My children are only "reckless" about eating berries, but most vegetables are the first year, and fruits are served as the "dessert."
After the adjustment period, children come to love the natural sweetness of the fruit, even more than the processed sugar.
Some of the fruits higher sugar content used as great treats are:
- Apples, oranges, papaya, melons, mangoes, pomegranates, peaches and pears
- dried fruits, such as raisins, dates, dried cranberries and prunes
vegetables and fruits to avoid:
- fried, such as French fries, onion rings, potato chips and other nonfood products
- chips "Veggie", "fruit" roll-ups, and snacks "fruit"
- fruit juices, including juices added sugar (these are also simple carbohydrates)
- Any or product "fruit", "vegetable" that has ingredients besides the fruit on the label
healthy fats
Unfortunately, the trend in low-fat foods in America has been transmitted to children as well.
People often go to extremes regarding diet, thinking that eating fast food or junk food gives enough room for them to eat low "healthy" alternative fat at other times.
Despite the best intentions, some parents make a big mistake by restricting fats in the diet of your child preventing weight gain .
A fat-restricted diet in children is likely to cause health problems, vitamin deficiency, and ADHD.
Dietary fats have the necessary vitamins A, D, E and K.
For example, breast milk, which is considered the best food for infants and young children, ie more 50% of total fat and saturated fat 40% -50%.
is completely irrational that their children suddenly go a dietary requirement for this amount of fat at a much lower need dietary fat.
A lack of necessary dietary fats, including saturated fats, can cause a reduction in myelin sheath , which is responsible for brain cells of children lining.
In such cases, this can cause rapid or uncontrolled fire impulses in the brain, known as ADD or ADHD.
, it can be a big step forward, but our generation really needs to stop demonizing fat.
Children under fourteen in particular the need for adequate amounts of fat, including saturated fat.
This intake should comprise 30% of their total diet, but keep in mind in choosing healthy fats.
You do not want to consume fats and trans fats engineering, such as vegetable oils, hydrogenated oils and shortening.
Sources of dietary fat to eat:
- coco (raw or grated, flour , milk, butter and oil)
- avocado
- butter
- olives / olive oil
- Ghee
- sources animals, provided they are organic or grass fed
- Eggs
- game animals
- Viscera
- Fish
- Nuts
- Seeds
- also, consider supplementing vitamin D and Omega-3
Sources of dietary fat to avoid:
- polyunsaturated oils, such as liquid peanut, canola, soybean and vegetables
- hydrogenated oils
- trans fats
- shortening
- Any other form of engineering of oil or fat
things that children should not eat
Many parents may wonder why there is no "healthy whole grains" and dairy products in the list.
You do not need them, nor their children, especially in pasteurized form or processed, where these two food groups are associated with many childhood allergies and are not as superior in providing nutrition as it did go through.
My personal experience shows that children who can not eat any of these sources due to allergies get as many nutrients as children who eat them on a regular basis.
soluble in water, such as lectin and gluten proteins , which is found in grains, can be harmful to the digestive system over time.
It is also possible that these particles pass through the small intestine and end up in the bloodstream, which makes them a pathogen.
To protect yourself, your body creates an immune response, and is born an allergy.
The body is able to heal itself, however, if they are provided with real food, especially regarding children.
People who claim that healthy grain should be eaten for fiber and nutrients also recognize that meat, vegetables, fruits, healthy fats and have a much higher nutritional profile.
However, it is recommended to avoid most whole grains, although these have yet to be a small part of the diet of a child.
Dairy products should not be consumed in large quantities, but should be consumed in amounts determined in raw, unpasteurized.
Many doctors agree that dairy is a staple in the diet of many children.
Statistics show that children who do not eat dairy products by choice or allergy still get enough calcium and other nutrients ( 7 ),
, but dairy products are the main source of fat in the diet of many children, which means that although they are not necessary, are equally good to eat until this fat is replaced with some healthier sources.
Given all the information, the question is what is the best food to feed your child.
At first, I also felt perplexed, not knowing what to give to my son.
As a new mom, it was hard to make my son eat things I did not like.
Moreover, I could not imagine let him starve, if only for a single meal.
I began to realize how addicted to unhealthy food that was resistant and healthy foods that had become.
knew something had to change and change it did.
I decided that parents must exercise their authority over children regarding healthy eating habits, like exercising authority in many other aspects of the lives of their children.
Eating healthy is as important as washing hands or go to bed early.
Although not eating properly is more harmful to your health to stay late or dirty clothes, many parents remain lax on this issue.
This attitude must stop!
I decided to make the change.
If I can eat healthy, so will my son.
To my great surprise and relief, the transition was much easier than I expected.
Although it can be demanding, children are extremely resilient and adaptable.
They are more aware of the effects of improved diets than adults.
Creating a healthy habit affect your children for the rest of their lives.
how to feed your baby / child healthy foods
feeding a child can be a puzzle endless.
It is known that it is important that your baby eats, but just will not eat.
There may be many thoughts about this issue, but he knows how much to eat.
However, you need some way to make it easier for you and for him.
The first thing you'll probably notice a sharp drop in appetite of your child after their first year of life.
Suddenly, the baby is very picky about food you'll eat, she refuses to sit at the table, or turns his head after just a few bites.
Many parents now think that he is active and bigger than he should be eating more, but rest assured that there are good reasons for the change.
Its growth rate has slowed down, and your body does not require as much food now as before.
Why young children are different from Nutrition
a general child needs about 1,000 calories a day , which is sufficient for growth, good nutrition and energy.
If you've ever been on a diet of 1,000 calories, you probably know that it is not the amount of food.
A child will not have any problem, however, with 1,000 calories divided into three small meals and two snacks a day.
However, it is not expected to always eat that way because the eating habits of a child are unpredictable and erratic from one day to the other.
For example, you can eat all the food in sight at breakfast, but simply nothing else for the rest of the day.
Further, your child is likely to eat their favorite food only for a few days in a row and then reject it completely.
Or you may eat 1,000 calories a day, but then eat considerably more or less on a subsequent day.
your child needs will vary depending on your activity level metabolism , and the growth rate.
What are the most common challenges and how to overcome
should not turn mealtime into a battleground for him to eat a balanced diet.
Not that your child refuses.
Rather, it is the food you prepared he refuses, so do not take it personally.
Also, the harder it pushes you eat, the less likely they will meet.
Instead, try offering a selection of nutritious foods and let him choose what to eat.
Be sure to vary the consistency and taste as much as possible.
If it turns out that he does not want to eat anything, it might be good to save the plate for later when you are hungry, but not allow him to fill with candy or cookies after refusing their food.
Doing so only feed your interest in empty-calorie foods (foods that are high in calories but low in important minerals and vitamins such as nutrients) and decrease your appetite for nutritious foods.
may be hard to believe, but your child's diet will balance over a few days in case you make a variety of healthy foods available and not pressure him to eat a particular food at one point.
At age two, your child should eat three times a day, plus one or two bites.
is now ready to eat the same foods as the rest of the family.
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