Children are growing, so they need a lot of protein and concentrated carbohydrates that are absorbed slowly. To be able to support the intellectual effort at school, they need food of high nutritional quality, cooked as simply and as diverse as possible, and for digestive health they must have a diversified menu, in which they do not eat more than 2 days in a row from the same products. Especially since the tendency is to add meditations, foreign language courses, dancing, swimming to the child’s schedule – they need energy to cope with the active schedule.
Children imitate the behaviors (imitation and play being ways of learning) that they see at home. It is in vain that you, as a parent, tell your child not to eat too many sweets, if at home there is a drawer full of sweets, biscuits, chocolate, water is replaced by juice and there is no breakfast. You are his example and he learns from you to eat healthy, to do sports, and this means that changing the child’s diet starts from you, not from him.
Here are some healthy food suggestions for kids.
Healthy breakfast options for children
Proteins: eggs, yogurt, cottage cheese, ricotta, marinated salmon, tuna pate, sardine pate, turkey or beef pastrami, telemea, curd, baked turkey ham Fibers: tomatoes, peppers, cucumbers, eggplant salad, zucchini pickles, beetroot salad, hummus, oven-baked mushrooms, baked pepper salad, pickled artichokes, seasonal fruit Healthy carbohydrates: sugar-free whole grain flakes, bread with mayo, Lebanese bread, rye crackers, wholemeal bread, Chia seeds
Healthy lunch options for children
Healthy carbohydrates: brown rice pilaf, baked sweet potatoes, plain or baked potatoes, lentil pasta, peas or chickpeas, wholemeal bread, wholemeal pasta, polenta Proteins: baked beef, grilled pork tenderloin, turkey leg , chicken leg, lamb or goat telemea, mozzarella, light cheese, calf’s liver Fibers: carrot, peas, chickpeas, lentils, pumpkin, baked root vegetables, grilled vegetables, baked pumpkin, vegetable pots, vegetable salad
Recommended dinner foods for children
Light proteins: chicken breast, tofu, turkey breast, saltwater fish, cottage cheese, fresh cottage cheese Healthy carbohydrates: chickpea crackers, lentil pasta, polenta, baked potatoes, baked corn Fiber: zucchini, eggplant, peppers, tomatoes, cauliflower, broccoli, pumpkin, green beans, cabbage, spinach, leeks, mushrooms, celery, artichokes, beets, collards, fennel, pickles
Healthy snacks for kids
Fiber: any fresh seasonal fruit, as varied as possible Healthy fats: Romanian walnuts, cashews, pecans, Brazil nuts, hazelnuts, pumpkin seeds, almond butter, pistachio butter, avocado Proteins: Greek yogurt, kefir, sana, cheese quark, ricotta, cottage cheese
Changing the diet starts from the family to the child, not “isolating” the child and banning certain foods. At the same time, it does not mean that he will never eat certain dishes, for example, fries can be made in the oven, on a baking sheet, burger, pizza can be made at home, and he can explore the taste of big fast food brands in a controlled way, in city outings, making them a family experience. As in the case of adults, tastes are educated, and this means that after a period of healthy eating, we will involuntarily choose to eat as we are used to.
2023-09-20 05:44:45
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