Features, diet of children and adolescents

Features of nutrition of children and adolescents

The basis of children's nutrition should beprotein products – new cells are built from amino acids, the child develops normally mentally and physically. Seasonal vegetables and fruits will help replenish the supply of vitamins, strengthen the body's defenses. The ratio of proteins, fats, carbohydrates for children over 12 months is 1:1:4.Proper nutrition for children and adolescents ensures normal growth and good health Photo: Getty What should be in a child's diet:

protein products - all kinds of dairy products with an average percentage of fat, meat and fish of low-fat varieties, eggs;
for replenishing fats - cream, vegetable oil and cream;
easily digestible carbohydrates - natural juices, berries, fruits, in a limited amount should be given cookies, sweets, jam;
slow carbohydrates - cereals, whole-grain and bran bread.

Children are prohibited from consuming fast food at any time.form, products with a high content of preservatives, dyes, salt, flavor additives. It is better to bake, boil, steam food - fried, smoked food is very difficult for children's liver to process. Carbonated, energy drinks, packaged juices should not be consumed by children - this has a bad effect on teeth, digestive organs.

Diet

It's not just what a child eats that's important, but also when.he does it. The habit of having a heavy dinner in the evening after 3 years is the first step to obesity in adolescence. Features of the diet for children of different ages:

Up to 3 years of age, the baby should be fed on the firstrequirement - the number of feedings at the initial stage reaches 7-8 times, gradually the amount should be reduced. Little children spend a lot of time studying the world around them, because of the high rate of metabolism, bowel movement occurs more often in them than in adults.
Preschool age. It is possible to teach a child to a diet regime already from 1.5-2 years old, by three years children should eat 5 times a day strictly at a certain time - 3 main meals, a second breakfast and a mid-morning snack.
Junior school age. Schoolchildren can switch to three meals a day. Breakfast should be dense, dinner - easy.
Teenagers. The diet at this age is not much different from that of a child. But often adolescents refuse to eat, start eating at night, and eat a lot of harmful food. This leads to the fact that every third teenager suffers from different forms of obesity, has problems with teeth, hair, nails, digestive organs.

Energy value of daily food for childrenThe diet should be 10% more than energy expenditure, so that the body can not only recover, but also grow and develop. The correct diet is necessary to avoid problems with excess weight, dermatological rashes in adolescence. A balanced diet protects the body from nervous and physical exhaustion, helps to study well, and actively relax. Read more: