Correct nutrition is key for the correct growth of children, both physical and mental. It depends on it that they have the energy necessary to carry out all the activities of the day, their intelligence and their organism develop optically. The body and mind of children is constantly changing and developing. That is why it is vital that parents know tips to eat better and foods that help them grow strong and healthy. Let's see how food affects children's growth and how we can improve it.
Foods that help children grow
There are foods that promote the growth of children and that we must include in their meals for their benefits. Let's see what are the foods that help children grow.
- Healthy fats. We usually put all kinds of fats as bad fats in the same bag, but there are healthy and necessary fats for the body. They are the fats that come from olive oil or dried fruit. Always try to make sure that the fats you eat are healthy and reduce or eliminate bad fats (industrial pastries, sweets).
- Carbohydrates. Thanks to them our body has the energy it needs. Ideals are those coming from whole grains, legumes, vegetables and fruit is not lacking. From the fruit you get the sugar that the body needs, without having to resort to other types of sugars that are not healthy.
- Vitamins. They are involved in the correct growth of children and to avoid certain diseases. Among them are the Vitamin C (lemon, vegetable, kiwi), vitamin A (dairy, carrot, broccoli, chicken, pumpkin), lto vitamin E (nuts, seeds, spinach) and vitamin B (fish, avocado, asparagus, cauliflower).
- Minerals. Minerals cannot be lacking in a child's diet. Among them are calcium, phosphorus and iron. You can find them in the dairy, fish, nuts and legumes.
- Proteins. For their proper development, children need protein, to stimulate their growth and help create new tissue. They come from red meat, eggs and dairy products.
As you can see, there are foods that are repeated, since they have several nutrients that the body of children (and adults) need. A correct diet can prevent many health problems. More and more children are overweight since instead of feeding them well we are filling them with foods that do not provide any nutrients for them. They will always prefer products that have drawings or marketing, but let's be the parents who guide them in the products that are best for them.
Tips for children to eat well
In addition to food, it is important to follow a series of tips that combined with food will help children to develop well.
- Make a good full breakfast. As we already know, breakfast is the most important meal of the day that we cannot miss. We must educate children to eat well for breakfast so that they do not come to lunch starving and have energy during the morning.
- Avoid carbonated waters. They may seem harmless, but they have a lot of sugar and no nutrients for children. Ideally, always drink water to stay hydrated and accompany meals, and only give them carbonated drinks on special occasions.
- Varied diet. Within what is recommended for children to grow, we must eat a varied diet. You don't have to spend hours in the kitchen to make something healthy and tasty.
- Routine at meals. Make sure that both lunch and dinner are at the same time to create good habits. You can take advantage of these family moments to connect and talk with each other. Try turning off the TV when you eat.
- Don't give up on some food. Surely there is some food that your child does not like. Don't give up, you may not like it done one way but another. Try several ways until you find the right one.
Because remember ... if your child is not growing as he should, always check with his pediatrician.