Calorie intake depends on several factors such as physical activity, age and sex, but in general the caloric rate needed by the child of five years of adolescence as follows:
From 4 to 6 years 1800 calories
From 7 to 10 years 2000 calories
Males 11 to 14 years old 2500 calories
Females aged 11 to 14 years 2200 calories
This is only an average but of course there are differences between individuals determined by different factors
Eating too much fat in excess of an individual’s needs may increase the risk of storing fat in the body, especially in subcutaneous adipose tissue, leading to weight gain. This long increase may increase the risk of diseases such as heart disease, hypertension and diabetes. A factor that increases the risk of infection. Therefore, it is preferable to focus on the amount and quality of fat during childhood and adolescence, fat should not exceed 30% of the total calories consumed per person per day and reduce the fat called saturated fat and trans fats, which increases the risk of high cholesterol in the blood and accumulation on the walls of blood vessels .
For fried foods, it is always preferable not to use frying oil for more than once or twice as much for frying. Because when we use oil to fry more than once, triglyceride may break down, which causes undesirable odors when the oil is heated. Health and increase the risk of cancer and therefore prefer to follow the following tips:
- Do not use frying oil for more than once or twice to just fry the food.
- Fry the oil that has reached the medium temperature and not be cold because when used cold oil, this leads to the absorption of foods for large amounts of oil and more than the calories of foods.
- After using the frying oil, the oil should be cooled after it has been removed from food preservatives for use only once again and kept in a cool, dry place away from light and direct heat.
Some studies have shown that fried foods such as shibbs contain acrylamide, which is found in fried and baked foods such as chips, fries and biscuits. These substances may increase the risk of cancer.
It is therefore preferable to reduce these foods. Grilled and baked potatoes can be served instead of fried potatoes for children, although fried potatoes must be served, but in spaced intervals, not daily or weekly.
Many mothers are subject to the urgency of their children and their constant desire to eat sweets and bonbonne and salts such as milk, chicory and soft drinks .. What is the effect of these foods on the body organs and the attention of the child and the possibility of fatty glands may not be able to get rid of them later ?
Children often want to eat sweets of all kinds, but a large part of the reason is due to parents. We do not have to use sweets as a reward for children when they do a good job or when they eat their food and offer certain occasions and not on a daily basis. Large quantities of desserts, especially those added to the colors and additives, increase the children’s thirst, as well as contain a large amount of sugar and fat, which increases the risk of obesity and tooth decay
Of course, milk or milk in case the child does not want to eat milk and starches of bread or rice or pasta because it is the main source of vegetables, fruits and focus on the introduction of the diet within the day to first to plant healthy eating habits in children and contain the necessary fiber and vitamins and the diversification of protein sources of meat or Fish, chicken and legumes
Because of concern sometimes the mother has to ask for food from the outside, in your opinion what are the health options more than others?
Keep away from eating fried chicken rich in fat, fried noodles and fries can be used for types of healthy pizza, such as those that are baked in the oven with a layer of thin dough, which contains cheese, vegetables or pasta tomato and the direction to choose restaurants that offer buffets of the authorities, most of them offer a wide variety of authorities and control The quality and quantity of sauces added. In the case of burgers, it is preferable to choose the grilled species without the mayonnaise. But I think that every working woman can organize time, prepare healthy meals for her children, munching meals and pre-preparation helps her to provide healthy and balanced food for the family
What is the list of prohibitions (foods or drinks that are most harmful to them) that should be completely prevented or severely reduced by our children?
- Soft drinks and energy drinks
- Minimize fried foods such as potatoes and burgers
- Desserts that contain a large amount of artificial colors and flavors
- Desserts in large quantities
- You should reduce the juice especially because it contains a large amount of sugars. It is better to choose the types that contain 100% natural juice and not to drink or cocktail fruit because most of these types are water, sugar, colors and artificial flavors.
Some mothers experience that their child is quite picky with regard to food. Eat only fried potatoes and hamburgers and not drink only juices full of sugars and depends on two or three only does not want to address others … What is the solution?
- The beginning begins with the improvement of the family diet and start with the mother and father understanding the example and usually ask many mothers of their children to eat vegetables and fruits and they do not eat. I recommend that the mother first prepare dishes of fruits and vegetables and insert them within the daily routine, for example when watching television or during the period of time and rest.
- Not to force the child to eat a certain food, but to prepare what the child wants from healthy foods.
- Many mothers feel fear for the child. If he does not want to eat food, you will immediately prepare foods such as fried potatoes and fried chicken. This is a big mistake. The mother can start to provide these foods at a given time only once every two to three months. You will feel hungry later and eat, but you must insist on delivering what is healthy daily.
- Involve the child in the shopping process for healthy foods such as vegetables and fruit or even prepare some healthy foods such as salad or fruit cocktail.
- Provide different types of vegetables and fruits daily and in different forms.
- Reading nutrition awareness stories should begin from the earliest age to plant healthy eating habits and can explain to the child some of the risks of foods that are bad for health
Should the mother give the child external vitamins if the food system lacks the necessary ingredients? Is it advisable to continue it permanently or intermittently?
You should not give vitamins to children without a medical examination and make sure that the child has a deficiency of a particular nutrient because the increase in the intake of some vitamins may have side effects and should focus on improving the diet and diversify it to provide the child with all its needs instead of relying on vitamins as food.