Nutrition in Childhood
Healthy, adequate and balanced nutrition is of great importance in childhood, as it is in every age period. The main purpose of nutrition for children is to provide healthy growth and development, that is, physical and mental change processes.
Thus, the child's growth values such as height and weight increase at the expected level. Due to the rapid growth and development, the need for many nutrients of preschool children is higher than in other periods of life. Nutritional habits gained in childhood lay the groundwork for a healthier life in the future. Some studies show that many diseases such as diabetes, cardiovascular diseases, insulin resistance and diabetes in adulthood are related to nutrition in childhood. We should teach our children that they should consume all food groups, not a single food or meal, in a certain amount. We can make a start to healthy eating by involving children in the process of choosing foods and preparing meals.
Since they are in the process of growth, their bodies need protein, so we should ensure that they consume 3-4 servings of eggs, red, white meat, milk and dairy products in their diet. Generally, children are deficient in iron, calcium, vitamin A, and vitamin C. Therefore, in addition to nutrition, you can use vitamin-mineral supplements by consulting your doctor. You can plan your meals as 3 main meals and 3 snacks. While going to school, you can put healthy snacks (nuts, dried fruits and fresh fruits) in your bag that you can consume as a snack. To ensure omega 3 intake, we should include fish twice a week, consumption of 2 walnuts every day and dark green leafy vegetables. Fats are the most important source of energy. And the brain Therefore, daily consumption of healthy fat types should be ensured. Foods with high saturated fat content should be avoided. The majority of carbohydrates in childhood nutrition consist of unhealthy foods such as sugar, wafers, chocolate, acidic beverages, ready-made fruit juices. Instead of these, fruit, honey, Natural sugar should be taken from molasses. Nuts such as hazelnuts, walnuts, almonds, and healthy oils such as olive oil and butter should be consumed.The portion sizes of children do not have to be as large as adults.
So don't expect your child to eat as much as you do. In order for children to have a healthy growth and development process, we must ensure that they perform an average of 60 minutes of physical activity per day. Another healthy behavior is water consumption. It is very important to make sure that your child is drinking enough fluids, especially when they are physically active.