The children’s diet is not limited to a diet or diet to lose or gain weight, but at this age, from 5 to 12 years, the child needs a healthy lifestyle diet that follows healthy eating habits; In order for it to grow in a healthy way, and get all the nutrients it needs;
To properly configure his physical and muscular structure.
next to obesity
1. Change bad eating habits.
2. Eating the three main meals and snacks every 2-3 hours, helps to increase the rate of burning in the body.
3. Giving the child enough time to sleep; Because not getting enough sleep may lead to hormonal disorders and binge eating at night.
4. Prepare healthy dishes, replace all full-fat products with low-fat foods, use brown bread instead of white, sweets, chocolates and chips with fruits and vegetables.
Simple family diet:
breakfast:
1. A slice of brown toast, or bread, of 30 g, with a slice of low-fat white cheese, with vegetable slices.
2. A second example for breakfast: a slice of toast with a boiled egg, or an omelette with sliced tomatoes and cucumbers.
3. A third breakfast option: a glass of low-fat milk, with half a cup of fortified breakfast cereals.
4. Breakfast is followed by a snack of fruit, such as 3 dates, with a small banana, or an orange, with two dried figs.
5. A second snack in the morning, consisting of: a glass of milk, yogurt or milk, with 3 grains of walnut, or 7 grains of almonds.
the lunch:
1. As for lunch, all various dishes can be prepared, such as: chicken with vegetables in the oven, molokhia with beef with rice, peas with meat, or chicken with bulgur, provided that the child eats two small pieces of meat with 5 tablespoons of rice, And according to the various salads, the mother must also be careful to use a little vegetable oil when preparing meals and not to use frying.
2. Followed by an afternoon snack of fruits, such as an apple or a slice of honey, and slices of cucumber and carrots presented to the child.
dinner:
In the evening, eat a light dinner consisting of: a cup of yogurt with a tablespoon of oats, a few raisins and nuts by a tablespoon, or replace it with a sandwich of labneh, or cheese, with vegetables, and before bedtime a glass of warm low-fat milk.
important note:
Dear mother, you should make sure that you give the child at least 3-4 servings of fruits per day, at least two servings of milk, milk and yogurt, and 4 servings of vegetables, in addition to eating carbohydrates and proteins in moderate quantities during the day, and focusing on eating raw nuts.
for protein
Proteins are the building blocks of the body and it is easy to realize that protein is important for a growing young person. But there's often nothing to worry about because protein is found in nearly all foods, not just meat, eggs, fish and other obvious sources. Protein is found, for example, in dairy products, bread, pasta, legumes, nuts, and even a little bit in most vegetables and fruits.
The World Health Organization says that children of kindergarten age should eat 0.9 grams of protein per kilogram of their body weight daily to ensure that their needs are covered. For the average 3-4-year-old, this equates to about 15 grams of protein per day. This may sound like a lot; But a regular pancake, for example, yields 5 grams, a ball of ground beef 1.5 grams, sausages 7 grams, a small cup of milk 3.5 grams, and one banana is one gram — but we are not meant to keep counting the grams. There is usually nothing to worry about protein deficiency as it will go away on its own. Research has revealed that children in Nordic countries eat two to three times more protein than they really need.
fat
Fats provide energy in a concentrated form. Most children eat fat in good proportions, but it is not always one of the most important types of fat. There are two fatty acids that the body cannot produce on its own and that the child needs to eat through food: omega-3 and omega-6 fatty acids.
A person may need to pay extra attention to omega-3s in the first place. A useful technique is to serve fish meals 2-3 times a week and cook the food with rapeseed oil or fats made from rapeseed oil.
It is easy to think that children need more energy and that they should eat full fat milk dairy products and the Food Authority also recommends low fat milk products for children. The reason is that they contain less saturated fats and at the same time the same amount of food as whole milk products. Most people eat more saturated fats and less unsaturated fats, and in order to balance them, it is best to offer low-fat dairy products and eat more fats in the form of fish and rapeseed oil, for example.
carbohydrates
Carbohydrates are an important source of energy, especially for a growing child. Most carbohydrates are converted into a sugar called glucose, which is used as energy in cells. By focusing on good sources of carbohydrates, the child not only gains energy but also other food without the slightest bit of trouble. Examples of good sources of carbohydrates include: pasta, bulgur, potatoes, bread, legumes, root vegetables, vegetables, fruits and berries. These provide not only energy but also vitamins, minerals and antioxidants.
Sweets, juices, sodas, and cakes do not provide nutrition, but rather give us “empty calories.” Therefore, it is useful to reduce this type of food. This does not mean that you should avoid sugar completely, as a little sugar has its place in a healthy diet as well. For a child from 3 to 4 years old, it is about two tablespoons of sugar per day. This may sound like a lot, but there are plenty of hidden sugar traps in the form of flavored milkshakes, sweet cornflakes, and other snack products. However, the most important thing is not to give the child candy, soft drinks, juice and cake in daily life. If the child avoids this, the overall picture is usually good.
fiber
Carbohydrates also include fiber. Fiber is present in both whole grain products as well as vegetables, legumes, nuts, seeds, fruits and berries. The fiber, along with fluids, helps prevent constipation. Some of the fiber also acts as food for the beneficial bacteria in the stomach, the bacteria that make up a large part of our immune system. When the fibers are broken down in the stomach, short fatty acids are formed and become energy for the intestinal mucosa. In short; There is a lot to be said for fiber.
How much fiber is appropriate for a 3-4 year old child? Dietary recommendations are around 11-16 grams. It's a rather large amount. By way of comparison, an apple contains 2 grams of fiber, 1 deciliter of pasta contains 3 grams of fiber, and whole grains and a slice of bread contain less than 2 grams of fiber. It is likely that most children eat less fiber than recommended.
However, some children seem to be sensitive to fiber: some people react to an excessive amount of fiber with diarrhea and others with constipation. One must then try to find by experience the appropriate level. For many, this is the transition between whole grain products and regular “white” products.
Vitamins and minerals - where are they?
Vitamins and minerals are found in almost all foods, even in popular kids' meals like mince balls, black pudding and pancakes. Children who mainly eat regular food and not foods such as those that contain empty calories, such as soft drinks, snacks and candy, often eat what they need. But we may need to think carefully about some vitamins and minerals:
Vitamin D
The main source of vitamin D is the sun, but it is useful during the summer months when the sun is high enough in the sky to provide us with vitamin D. As for food, vitamin D is mainly found in fatty fish. Fortified milk (skinny, low and medium fat milk), fortified vegetable drinks, fortified food fats, and kantarell provide vitamin D.
If you're not sure if your child is getting enough vitamin D, don't hesitate to continue giving them vitamin D drops, even if your child is over two years old. Talk to the Child Health Care Center nurse who follows your child.
folate
Folate is required for the formation of new cells. That's why folate is so important in childhood. Folate is present in most foodstuffs, but only in small amounts. The best sources of folate are root vegetables, dark green leafy vegetables, all kinds of cabbage, beans, chickpeas, lentils, fruits, berries, grain products, sour milk (filmjölk) and milk. That is why it is useful for your child to eat some of these nutrients daily.
Iron
Black pudding, meat and fish are examples of good sources of iron. Eggs and plant-based foods, such as dark green vegetables, legumes, nuts, seeds and dried fruits, also provide iron. It is easier for the body to absorb iron from food from the animal kingdom than from food from the plant kingdom, but when a person eats something rich in vitamin C in addition to plant food, iron absorption can be facilitated.
selenium
Selenium is present in almost all foods, but in varying proportions. Selenium is concentrated in fish, milk, cheese and eggs. A helpful way to check your child's selenium intake is to offer a meal of fish 2-3 times a week.
iodine
Swedish soil is poor in iodine and this leads to a small number of foodstuffs that contain iodine. Therefore, it is important to choose iodized salt. Fish, mollusks and eggs are also rich sources.
How important are vegetables?
Not all kids like vegetables — on the contrary, vegetables are the food group kids most reject. And some parents feel psychological pressure from the risk of the child becoming malnourished if he does not eat vegetables. It is useful, then, to know that the importance of vegetables does not stem primarily from those vitamins and minerals in them. Fruits, berries and ordinary food contain in principle the same nutrients as vegetables. So you can breathe a sigh of relief and let the child learn about vegetables in peace and quiet. It is not important for the child to dare to taste the peas today, but for the child to see that vegetables have a natural role on the table and that you are eating food around him and it seems that it tastes delicious. Eating a lot of vegetables is good for long-term health.
Many children appreciate each vegetable being served separately, such as a bowl of boiled broccoli, a bowl of carrot sticks, and a bowl of natural chickpeas. Other children find the taste of ready-made salad dressing exciting. Babies are different, even about taste. Experiment and find your way to eat vegetables. But don't stress — stress can have the opposite effect.
What would a good food day look like?
There is no research as to what is the best way to distribute food throughout the day, but many people take a break from eating three main meals and two to three snacks. That day might look like this:
breakfast
For example, yoghurt, cornflakes, bread, fruits or vegetables.
snack
For example fruits, vegetables or/and sandwiches.
the lunch
For example pasta/potatoes/bulgur + chicken, meat, fish or vegetarian food* + vegetables.
snack
For example, fruits, vegetables, sandwiches, or some or all of that.
dinner
For example pasta/potatoes/bulgur + chicken, meat, fish or vegetarian food* + vegetables.
Any evening meals that may be present
For example sandwiches, milk, yoghurt, fruits or vegetables.
The evening meal is not necessary, but it can be helpful if the parent knows there is a picky little person at the table — so the parent knows that the child won't go to bed hungry.
A drink for everyday life
Water, milk or fortified vegetable drink.
* It is useful to provide fish meal to the child 2-3 times a week. The amount of cooked red meat should not exceed 500 grams per week. Red meat includes beef, pork, lamb and wild animals.
Is there anything that should not be offered?
In principle; Kindergarten-aged children can eat anything, at least in theory. But there are some things they should avoid.
Green potatoes contain solanine, which may cause stomach pain and vomiting.
Unpasteurized milk may contain harmful bacteria.
Puffed rice cakes and rice drinks may contain arsenic.
Sugar only gives us empty calories — so it's beneficial to reduce our intake.
Excessive salt intake is not beneficial in the long run. Therefore, it is useful if the child gets accustomed to moderately salty food.
Little skeptic at the table - what to do?
It is often very difficult to please 4-5 year olds about what they like and don't like. This is related to the fact that most children of kindergarten age go through a phase when they become suspicious of new foods.
This may also apply to the food they were greedily devoured during their first years of life. This can be very stressful for you as a parent — but it is something that has completely natural causes: It's a child's way of gradually learning the difference between a healthy diet and not. Here are some suggestions that may increase the joy of eating at the table during this period:
Eat you - you are a good role model
Children do not do what we say but what we do. If you eat and feel comfortable and cheerful, the likelihood that the child will eventually imitate you increases. Of course adults should have a big dinner later if they want to, but if this happens too often, they will miss the opportunity to set an example.
Try the taco model
Many children of this age appreciate being allowed to eat the contents separately, just like eating tacos. They can then choose what they want, and avoid food that appears unattractive. The complaining will be less then. Listening to “I want nuts and corn” is more fun than listening to “Remove the tomatoes from my plate!”
Understanding a child's fear of stews
Lots of kindergarten-aged kids hate stews (meat and vegetables) and other blended foods, probably because it's hard to see exactly what's inside. If you are the rest of us eating stew, make sure that there is something on the table that the child can eat from until he is full. Perhaps your child could kiss a teaspoon of the stew on his plate, if only to see it? And one day that food will creep into his stomach.
Ignore - Encourage
And no matter how impossible you feel — try to ignore the child's complexity about food. Try not to sigh, "choke" or yell. Children are so fond of drawing that they prefer drawing negative attention to not paying attention, and this is something that can be exploited in this case. If the child is doing something that you want to continue seeing in the future, like sitting quietly for a moment, maybe even eating something from the table — give him your attention by seeing the child, listening to him more carefully, talking about something the child finds interesting, or all of that.
Be bold and use spices
Some kids like garlic, curry, thyme and hot peppers; Yes all kinds of spices. Some children see the fact that eating food is not worth it if the food does not have a distinct taste.
Start very small
Let the child pour himself food — or put him in a moderate amount, which is not so much that the child seems helpless in front of him. If your child is a “little thief” who prefers to take food from your plate, there is no objection to that. You have plenty of time to fine tune your child's eating habits.
Don't fall into the trap
Avoid falling into the trap of “Eat your food now so you can eat ice cream later!” This spontaneously says “Food is so boring that they should reward you with something delicious when you are done with it.” This is a bad message...
Moderate your level of ambition
Perhaps hunger did not catch up with the child again after the previous meal? Do you have high ambitions about what a child must eat for that amount to be considered a meal? And if he only eats one piece of pasta, don't be in pain! The next meal is rarely too far away.
Do not give the child anything between meals
Appetite is the best flavour. And be sure not to give the child raisins, sweet drinks, cookies, fruits or anything else between meals so that the appetite does not disappear when it is time for food.
Do not compare the child to others
Babies are different, even about food and taste. Some eat everything put in front of them, while others only eat ten food items — without that causing any problems. Some children (and adults) are called perceptives. This means that they can perceive a taste, for example a bitter taste, more strongly than others. Getting used to eating broccoli and other vegetables, for example, that contain this bitter taste may take longer. In the case of these young people, you must be more patient.
Remember how you were when you were a kid
There is a clear genetic aspect to food aversion. The relationship is very strong for protein-rich foods, for example meat and fish. Perhaps you were too picky in your childhood? Don't blame yourself in this case, but think that you have nevertheless become a sane adult!
Do not sit for more than 20 minutes
If eating is disturbing, do not stay there for hours, because the disturbance will be everywhere. 20 minutes might be a reasonable time. The next opportunity is seldom too far away. What you have to do is make sure there's good food on the baby's plate — and the baby then decides how much he wants to eat.
Talk to the Children's Health Center if you are concerned.
It is common for parents to feel that children are averse to food. In fact, this aversion is often an expression that all is well. The child goes through different stages that may sometimes appear on the dining table. But for some children, food problems are more difficult. For example, some people may have a disease, a food allergy, or an anatomical abnormality that makes eating difficult. It is important to seek help if you suspect your child is upset or if a food aversion remains. The Children's Health Center can advise you where to turn.
Obese children — practical advice
Kindergarten age is usually the period when a child's growth is slower than during the first year of his or her life. The full thighs disappear, and the ribs may emerge without
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