Healthy children’s food
Children between the ages of one and twelve years need healthy food because they are in a continuous growth and development phase, which means they need a lot of energy, so nutritionists advise healthy and balanced diets to be given to children, because the work and harmony of their body organs depends on The balance of protein, fat, sugar, minerals, vitamins, and water. Although most foods contain a variety of nutrients, we do not find a diet that can contain all the nutrients needed to build a baby’s body. Feeding the need to eat different types of foods and not limited to one category.
What is healthy food for children
Essential food items needed by children
- Calcium: Many children lose calcium because they drink soda and other sugary foods because they absorb calcium from the bones, leading to weakness and fragmentation. Therefore, the child needs about 500 mg of yoyma of calcium. For this, you can drink whole milk, grains and orange juice.
- Iron: Children need 7 milliliters of iron per day, obtained from milk, cereals, red meat, and eggs.
- Fruits and vegetables: The child needs to eat vegetables and fruits regularly and twice a day, preferably eating vegetables and fruits in the form of snacks.
- Grain: Cereals are essential nutrients for building a baby’s body because it requires four servings of grain a day. The mother can give her baby cereal in the form of wheat patties, uncooked bread, or a brown rice dish.
- Zinc: Recent studies and research confirm that zinc strengthens the memory of children, and to obtain it must eat beef, liver and whole grains, milk, cocoa, nuts, poultry meat.
- the salt: Food salt increases the taste of foods and foods, but increases the rate of blood pressure. Therefore, it is necessary to reduce its volume, use herbs, spices, spices and lemon juice to add flavors to foods. Children should also reduce the intake of cooked cheeses, canned desserts, canned soups, chips, pickles, Preservatives.
- Milk and dairy products: Milk and its products strengthen the bones and teeth of children, because it contains a high percentage of calcium, so doctors and nutritionists advise to provide milk to the child from the age of one year, and prefer to give him milk full milk three times a day for its importance.
- Fats : Children’s diet can not be free from fatty substances. Fat is an important source of energy, but the fat content of foods should not rise above normal, so as not to raise the level of cholesterol in the body.
Components of some healthy meals for children
- Flax Seeds: Contains omega-3 fatty acids that improve brain growth and can be added to cereals, sweets such as banana cake and apple.
- sweet potato: Potato contains vitamin A, which maintains the beauty and health of the eyes, and is an anti-oxidant in the human body, so this can be taken by children because of natural sweetness and eat as a snack.
- Yogurt: The child can eat yogurt with a spoonful of fruit or honey, and it is recommended to eat yoghurt products containing flavors of chocolate, strawberries and bananas.
- Mango: Drinking a glass of mango juice provides all that a child needs of vitamin C a day.
Make a healthy meal for children
Ingredients:
- Bread Toast Brown.
- Cucumber.
- Carrots.
- Lupus.
- A guest.
- Salami Breads.
- Black olives are cut off and cut into slices.
How to prepare:
- Cut the pieces of toast and get rid of them until we get the shape of the body of a fish, and then put between each piece of toast three slices of salami, and put bread in a serving dish white.
- Cut the carrots into semi-circles and half on the body of the rail to form the Kharashif, and a small circular piece we form the eye and put in the middle of a slice of black olives.
- Draw the tail of the fish by cutting half of the two circles of cucumber, half and then put a few pea seeds next to the mouth of the fish to indicate the source of respiration.
- Cut the carrots and lobsters into small pieces to get the shape of the algae found in the soles of the sea.
- Place the dish on a cloth or blue sheet to indicate the sea.