Some foods can not be missing in the diet of children, although all are necessary for its proper growth and development. There are certain foods that are very important for children due to their nutritional components. Therefore, it is essential that they do not lack in their diet so that they do not suffer deficiencies that compromise their health in any way.
Not forgetting that the habits that are instilled in children mark what their adult life will be like and that food is essential. Thus, you must ensure that your children eat everything, that they eat a diet as complete, healthy and balanced as possible. And above all, that your diet does not lack any of the foods that we detail below.
Foods that can not be missing in the diet of children
To know exactly what children should eat by age, in what quantities and what is the recommendation of the specialists, you can consult the nutritional pyramid, as well as the free guides offered by the official site of the Spanish Association of Pediatrics. Roughly, this is the order of foods that are recommended in the diet of children.
Dairy products, cereals, fruits, vegetables, olive oil, animal and vegetable fats, fatty meats and sausages, sweets and other fats. However, fatty meats and sausages are limited to occasional consumption, as well as less healthy foods such as sweets, pastries and processed foods. As for the foods that are essential in the diet of children, there are the following.
Dairy
Children should have 2 to 4 servings of dairy a day. Whether it is milk, yogurt, cheese or any dairy derivative, it is necessary for children to receive the important nutritional contribution of this food. According to child nutrition specialists, always prioritize milk over other dairy products. As for derivatives, it is always better to choose dairy products with less fat.
Cereals and derivatives
When we talk about cereals, we are not referring to the ultra-processed ones full of sugars, saturated fats and other unhealthy substances that are marketed as a product suitable for children. The cereals and derivatives that children should take are bread, rice, pasta, oatmeal, or whole grain breakfast cereals.
The fruits
Any variety of fruit is rich in fiber, minerals, vitamins, and nutrients that children need to grow strong and healthy. Although there are some with better properties than other varieties, the important thing is that children eat between 3 and 5 servings of fruit a day. They can choose the fruit they like best, but remember that juices are not a substitute for a piece of natural fruit. Because even natural juices are not recommended.
Vegetables and vegetables
Another of the foods that can not be missing in the diet of children and that often costs them to eat because it generally causes them rejection. Vegetables and vegetables contain fiber, minerals, vitamins and micronutrients that act as antioxidants. Ideally, children should take a serving of vegetables or greens at each meal important of the day, that is, at lunch and dinner.
Proteins
If there is a basic nutrient for children's growth, it is proteins. So you should not miss lean meats, fish, eggs, nuts and legumes. Both animal protein and that of plant origin is essential in the diet of children. So they must be present at every important meal, alternating animal and vegetable protein throughout the day.
A good diet is key for children to grow up healthy, strong and with a strong immune system that protects them from infections, viruses and various diseases. Teach your children to eat everything from a young age, so you will have the peace of mind of know that they receive all the nutrients they need for proper development during one of the most important stages of your life.