Healthy eating for children according to their age

 

Healthy eating for children 

Childhood is one of the maximum vital stages of our development, and presenting healthy eating for children and adolescents is critical for the whole thing to head nicely.

How to get it? With a varied and balanced diet, adapted to the needs of the child in each of its stages.

Healthy eating for children

Healthy eating for children from the first months

The months of gestation and the first two years are known as the '1000 critical days for life'. In fact, in them the basic development of the child takes place, and feeding is crucial. So much so that in the poorest countries infant mortality is a scourge, largely due to malnutrition. 

The World Health Organization recommends different breastfeeding for the primary six months. And it encourages mothers to maintain it, along with complementary feeding, for up to two years or more. But putting this into practice is not always easy, nor is it within the reach of all women.

• If weaning occurs before six months, the idea is that the transition from milk to solid food occurs gradually. For example, gradually going from a liquid texture to purees with more grain. You can start with the cereal porridge and gradually introduce a variety of fruit purees or fresh vegetables. In addition, the idea is that you start incorporating a new one each week so that you can identify if any causes discomfort or rejection. Avoid chard, spinach, and turnips, for example, until they are 1 year old, as they have a strong flavor and are high in nitrates. But from 8 months you can add meat. And over 10 months, white fish, such as hake. Of course, avoid salt, at least until he is one year old.
• If you bet on exclusive breastfeeding for up to six months, you can skip the puree phase. Try another healthy eating option for children, the complementary feeding ' Baby Led Weaning ', or what is the same, a self-regulated diet. This method is committed to giving children solids in small pieces, which they can handle and eat safely. In any case, inform yourself well with your pediatrician before putting it into practice. You must wait for the child to have some stability sitting down. And avoid food with risk of choking, such as nuts, peas, raw vegetables. Also, candies or other hard products cannot be undone with the tongue or the palate.

In any case, the Spanish Association of Pediatrics recalls that dairy products are essential in a healthy diet for children up to 3 years of age. And he recommends maintaining a dose of 500 ml of milk a day. Or combine it with the consumption of fermented cheese or yogurts.

Healthy eating for preschool children

Promoting healthy eating for 3- to 6-year-olds is one way to ensure proper growth and development. But also to prevent diseases in the short and long term. And to help them acquire healthy habits.

From 3 or 4 years old, children can eat everything. But the Spanish Association of Pediatrics points out that this does not imply that they should eat like a miniature adult, simply reducing the amounts. In fact, a healthy diet for children must take into account that their nutritional needs are different from ours.

The AEP recommends a varied and balanced diet divided into 4 or 5 meals a day. And so that we can talk about a healthy diet for children of this age, he points out that something more than 50% must be carbohydrates. Mostly complex carbohydrates such as legumes, cereals, tubers, and fruits. In addition, between 10 and 15% of the diet should be high-quality protein, more than half of animal origin. And between 30 and 35% fat. Above all, monounsaturated fats, such as those from olive oil and nuts.

In total, we are talking about a caloric intake of 1,300 to 1,500 kcal/day, at 3 years of age, depending on their physical activity. And about 1,800 kcal / day (90 kcal / kg / day) from 4 to 6 years old. How to distribute them? According to the AEP, 25% at breakfast, 30% at lunch, 15% at snack, and another 30% at dinner.

Healthy eating for primary school children

Between the ages of 6 and 10, children face greater intellectual effort, stricter school hours, more sports, and social life. But coffee, tea, or other exciting drinks are not recommended for children under 12 years of age. All this effort must be compensated with an adequate nutritional contribution.

Healthy eating for school-age children begins with a good breakfast. So we must plan the start of the day so that they can take a full and unhurried one. This will lighten the lunch. In it, we must avoid the abuse of salt, avoid fried foods and not skimp on fruits and vegetables, fresh products that many Spanish families give up in order not to make the shopping basket more expensive. As a result, childhood obesity is present here in more than 54% of impoverished families.

In addition, we must not underestimate the importance of the snack,  which should provide 15% of the caloric intake of the day. It should be a complete meal, but no longer than 30 minutes. The Spanish Association of Pediatrics recommends betting on the variety. Combine dairy, cereals, bread, fruit ... and do not always limit it to bread with chocolate.

Remember that a varied diet, well distributed throughout the day and adapted to their needs is the key to healthy eating for children. And this is fundamental for its integral development. Taking care of what they eat is taking care of their present and ensuring their future.