It is worth looking at the meals our children eat during the day:
Cereal with milk
You liked breakfast, fruit, drink in a carton
Potatoes, minced cutlet, fried carrot
Light meal eaten between lunch and dinner:
sandwiches with jam or fruit dish
This is how the menu often looks like. It turns out that four out of five meals are mainly sugar, for this these products are highly processed. Dinner is a source mainly starch, fat.
So how should the children's menu look like so that their eating habits are well shaped from an early age? This question was answered by WHO, according to which children's meals should be well-balanced, based on natural, high-quality and least processed products. We should try to strive for regular meals, run in a friendly atmosphere, without forcing the child to eat.
There are five groups of foods that should not be missing in a healthy diet for a few years:
Use flour with a low grinding frequency as often as possible, serve wholemeal bread, often reach for cereal, brown rice. Replace processed breakfast cereal with dried fruit porridge, which is equally sweet but much healthier.
Vegetables and fruits
They should hit the plate with every meal. Fruits and vegetables from native crops, seasonal, which have grown and matured within the time defined by the laws of nature, have the most vitamins and minerals.
The source of protein in a few-year-old diet is meat, milk and its products, eggs and legumes:
- Meat: Reach for the thinnest species like poultry, rabbit, fish. The latter at least 2-3 times a week.
- Milk and milk products: as a rich source of calcium, it can be consumed several times a week. Choose natural instead of fruit preserves and serve them with seasonal fruit. If your child is allergic, the best sources of protein will be: almonds, dried apricots, sesame and nuts.
- Legumes: beans, peas, lentils, chickpeas and soy are rich in easily digestible protein and complex carbohydrates, as well as B vitamins and minerals: iron, phosphorus and calcium. Reach for them, making sandwich spreads, soups, chops and other tasty dishes.
The basic and best source of fat should be vegetable oils such as rapeseed oil (called northern oil) or olive oil. The child's diet should commonly use sesame, sunflower, linseed, pumpkin seeds and various nuts. They are characterized by high nutritional value, among others are rich in minerals and EFA (essential fatty acids).
Our body consists of more than 70% water, hence it is necessary to give children drinks, but let it be fruit and herbal teas or clean water. Let's avoid sweetening.
We absolutely avoid giving children sweets, sweet dairy desserts, limit salt and white sugar. Let's try to eat seasonally and as colorfully as possible.