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Basic nutrition for a healthy child. Basics of a healthy and balanced diet

Let’s dot all the i’s right away. What is the most important thing in a child's nutrition? Products must be of high quality. This doesn't mean expensive. This means - as natural as possible. Most of us live in cities, but even in the city you can try to bring your child’s nutrition closer to natural. For example, look for natural milk, eggs, and more often use vegetables and fruits from the garden.

I won't eat your...!

Everything is clear what should happen with these quality products. They should be eaten by your child with pleasure and gratitude. And if he doesn’t want to eat, if you heard: “I don’t want to!”, what should you do? Yes, let him not eat. Thank God, the war ended sixty years ago, and there is no need to eat at least something in reserve. Of course, there are families where there is so little money that even now the issue of physical survival is very acute. But if your family has the opportunity to eat not only tea with a bun and pasta, then everything is in order. A child will not starve himself to death.

The medal with the title “I don’t want!” there is another side. The child’s body, if its taste stereotypes are not yet completely distorted, intuitively knows what it needs now and what it does not. And here the question of family position arises. If you think that the child should eat what is given to him, this is your choice. But still, without following his demands, take a closer look at what exactly he doesn’t want. Adapt to the needs of his body. Maybe my son ate a kilogram of apples before lunch and was ready to continue, but the trouble is - he ran out of apples. And stewed zucchini is now “out of the question” for his body. But my mother believes, and not without reason, that he is not in the restaurant. Need is need, and family is family. Then give him these unfortunate zucchini, give him a little, a drop. Out of principle. And for the afternoon snack, buy another kilogram of apples, let him eat.

Of course, this principle applies only to simple food. Common sense will tell you that the body cannot have a need to consume only sausages, muffins and cola every day. But vegetables, fruits, simple boiled meat or fish, prepared without any special frills, simple unsweetened porridge, eaten in huge quantities - this is exactly what the body needs. When the child’s need is satisfied, he may even forget that the buckwheat porridge or carrots he so adores today exists in the world. In the meantime, let him eat. Either he doesn’t eat, or he eats purely symbolically.

After all, has it ever occurred to you that every adult has an inalienable right to never eat, for example, fried onions or kiwi fruit? So why are we trying to deprive a child of the right not to like certain foods?

Compatible - incompatible

There are many different schools of thought in modern dietetics. Let everyone adhere to the food system that is closer and dearer to them or simply more convenient. But in addition to rights, parents have responsibilities, and their main responsibility is to raise their children healthy.

In the field of healthy nutrition, in our opinion, naturopaths hold the bar highest and longest of all. Their system has been used for over a hundred years. Without going into details that can be read in the books of Shelton, Bragg, Litvina, Shatalova and other famous authors (these books are now freely available on the shelves), let’s focus on the main thing. And the main thing in their system is the following: proteins and carbohydrates are digested in different parts of the gastrointestinal tract, and therefore they must enter the body separately, with an interval of several hours.

Carbohydrate foods are digested in the intestines, in its alkaline environment. And protein is in the stomach, where it is broken down by acid, that is, gastric juice. If you give your child potatoes and meat, neither one nor the other will be properly absorbed. Result: we spent energy, time, money, love to nourish the child better, but he has undigested food in his body. Instead of benefit there is harm! But how easy it is to avoid this! Give your child these same potatoes with vegetables for lunch, and cook a piece of meat for dinner, also with vegetables, and now everything is learned, the product is used for future use. The same applies to bread with sausage, pasta with meat gravy, duck with porridge, chicken with potatoes, fish with mashed potatoes... The list goes on. Naturopaths have proven that just by eating proteins and carbohydrates separately, at intervals of several hours, you can even cure diseases.

Proteins are any meat, fish, poultry. Carbohydrates are cereals, potatoes, pasta, bread. They are incompatible with each other. But both of them are perfectly compatible with raw vegetables, which should begin and accompany every meal, making up at least 60% of the daily diet. Remember, classical dietology talks about this. Simple, tasty, healthy and not burdensome for a child’s delicate body!

Broth for the sick

Typical situation: a child is sick. He lies there, unhappy, and looks pitifully. I really want to console him, please him, give him something tasty! And then the grandmother arrived: “What, he still hasn’t been fed?! He doesn’t have the strength to fight the disease! The body needs strength! More broth soon!”

So: everything should actually be exactly the opposite. Let’s make a reservation: we are not talking about protracted, complex illnesses. Something like a standard acute respiratory infection, flu, sore throat is discussed. Remember: in the acute phase of the child’s illness there is no need to feed! If he is lying down with a fever, or without a fever, but is very unwell, simply do not offer him food. Now when he asks for food, then it’s a different matter. Then - go ahead, mom!

Squeeze the juice the way he likes it. Cut a peeled apple into pieces, separate a sweet orange into slices. If it's summer, offer any fruits or berries. Make cranberry or currant juice with honey. But - in moderation! Yes, he himself won’t eat or drink much. If you don't want it anymore, you don't need it. If he asks for more, give him more. Usually, for the first day or two during illness, children limit themselves to fruits. It happens even longer.

The basic principle: while you are sick, if possible, you should not give food that is difficult and takes a long time to digest; vegetables, lactic acid products are best, and later - porridge. On such a diet, the child will recover much faster.

By the way, the notorious broths certainly belong to difficult-to-digest foods. Some nutritionists believe that broths are very unhealthy even for healthy people, because they are an extract of all the harmful things that are in meat. It is much better to give the child, when he is seriously hungry, a piece of well-cooked meat, boiled in several successively drained waters. The meat can be ground to make it easier to chew if the baby is still weak.

Of course, let's be reasonable. When a sick baby, sobbing, asks for a chocolate bar or a cutlet, only an evil stepmother will refuse. But keep a sober view of things, such food is only a concession to his grief, and not at all something useful that will contribute to recovery.

Well, the general principles are clear to us, now let’s get down to practice and consistently and methodically - and this is the only way to discuss issues related to the baby’s health - let’s talk about what he should eat and drink.

What does your child drink?

Children are different. There are water drinkers, there are those who from birth can easily do without water, tea and other liquids - fruit, soup, milk are enough for them. But still, most children love to drink. And not just anything at all, but something tasty.

The human body mainly consists of water, everyone knows this. We have more than 90% water. This means that the main food product is water. It is especially important for children. However, mothers, concerned about how to nourish their baby in a tastier and healthier way, rarely pay attention to the quality of the liquids he consumes. Hence the terrible pictures that are often seen on our streets: a baby in a stroller with a bottle of Pepsi in her little hand, or a caring mother buying an impatient child in a stall some kind of “juice” or “nectar” of clearly dubious quality.

Let's think about what water should be like to benefit our children? First of all, the main and immutable thing is that the water must be clean. This is an axiom.

Of course, the quality of tap water varies from city to city. But there is no doubt that everywhere it goes from the water intake to your house through rusty pipes that have not been replaced for decades. There is no doubt that bleach, which is generously sprinkled into the water, destroys not so much microbes as it destroys us and our children. Water quality is also affected by its hardness. Sometimes water is so hard that it leaves impressive deposits on the walls of kettles and pots. Do you know that exactly the same deposits form on the walls of your blood vessels? What about all sorts of ciliate bacteria and blue-green algae? Boiling kills them, of course—the only question is how long the boiling lasts.

So let's first of all purify the water with which we will prepare food for our child (and ourselves). Let's clean it - how?

Method one: filter

Let's buy a household filter. Every home should have a filter, unless, of course, you live all year round in a village where you drink water from the purest source (and even in this case, it wouldn’t hurt to periodically check it at the SES!). Many people use springs in the city or its immediate surroundings. They bring water from it in cans, and bring it by car in canisters. Be careful! The city's soil is saturated with the most unimaginable dirt - can you be sure that this dirt has not seeped through it into the water of your favorite spring? If the key doesn't strike in a clear forest, don't take the risk.

There are a variety of filters. Filter jugs are convenient for home use and inexpensive; water is poured into them quickly and they are convenient to use. Even cheaper is a filter attachment. Expensive, but reliable - install a large filter. In general, there is a choice. Just don’t forget to keep an eye on the expiration date of the cartridge in the filter; each of them has a certain resource, after which the filter will simply turn into a prop. Be sure to calculate how much water you use on average per day, and, based on the life of the cartridge, determine when it will need to be replaced.

Method two: purchased water

Let's buy for the baby while he is very small and we prepare him separately, clean water in a canister. It’s not at all difficult to bring a five-liter canister in his own stroller. But! We don’t buy the first water we come across, we study the market first. Because there have already been publications about unscrupulous water suppliers bottling something that is not quite what it says on the labels. So before you buy water, ask about its quality, maybe at the city SES, maybe somewhere else. Think about it. And having settled on any brand, feel free to buy it for your baby. Or maybe your family’s budget allows everyone to drink this water? A healthy baby needs healthy parents. Nowadays, most suppliers of bottled water deliver it to apartments in large containers for free.

Method three: melt water

There is another way to purify water. It is more complex and more cumbersome, but its effectiveness is unrivaled (by the way, this method will not require additional material costs from you). This is the preparation of melt water.

Theoretically, the method is justified by the fact that water in a living organism has the structure of an ice crystal. We will get water of the same structure by freezing the water and then defrosting it. This water easily penetrates tissues and cell membranes and gives strength. It can generally be used as healing, living water!

The disadvantage of this method is its relative cumbersomeness. But when you adapt and get used to it, it will become quite easy for you.

The easiest time to start is in winter. If you haven’t sealed your balcony for the winter, it will be very convenient for you to freeze water on it. Or look for another place convenient for you, where the temperature is the same as outside - negative. You can use a freezer, but, as you understand, the scale will not be the same. This is a minus. But we will not depend on the weather outside. That's a plus.

So, we take a container that we will expose to the cold. The best one is polyethylene (of course, with the inscription “for water” or “for food” on the bottom!), pour tap water into it. Aerobatics - from the filter. We close it with a lid - plastic or wooden, so as not to freeze, and put it in the cold. Depending on the outside temperature and the volume of our container, it may take different times to freeze the water, which you will understand in two or three times. The most convenient thing is to bring the water to a state where it is not completely frozen, but in the middle there is a kind of glass with the remnants of unfrozen water. But keep in mind - there will be a crust of ice on top, so you may not see this unfrozen water right away.

We take our bucket out from the balcony (or a bowl from the freezer) and carry it into the bath under running hot water. First we pour the outside of the walls and the bottom, then we tip the bucket and a piece of ice slides into the bath. Now carefully and quickly direct hot water to the upper surface, wash off this ice - we don’t need it, it’s dirty. We turn the ice bucket upside down, knock out the cloudy part of the ice from the middle with a hot stream, and the water that remains unfrozen pours out on its own.

If you slightly froze your ice and it froze completely, it’s not a big deal. You direct a hot stream into the center of an ice block and knock all the ice down the center with it. Don't be afraid, you can't go wrong - it even has a different color. Closer to the walls, the ice is transparent, but here, in the center, it is cloudy - all the impurities that were in the water have frozen.

What you're left with is a nice clear glass of ice that's hollow in the center. We put it back in the bucket or bowl and let it sit and defrost (naturally!). This is the water we will give to the child - bringing it to a boil, but not boiling for long. You can use it to prepare compote, jelly, rosehip tincture, herbal tea, mashed berries with honey and soaked in water, or simply diluted honey with lemon or apple cider vinegar. Let him drink for his health!

Note 1: the beneficial properties of melt water are partially destroyed when boiled, so it is most beneficial to drink it without heating, at room temperature.

Note 2: when boiling water to make tea or compote, it is useful to bring it not to 100 degrees, when it starts to gurgle, but to 90 degrees. This is the so-called the “white spring” stage, when the water begins to become cloudy and small bubbles form in it. By brewing tea or herbs with this water, you thereby preserve all their beneficial properties.

Note 3: honey loses its healing properties when heated, so it is recommended to drink it with tea or water at room temperature.

This water retains its properties for about a day after thawing. Just don’t forget, when you’ve finished fiddling with ice in the bathroom, fill the second bucket and take it out onto the balcony. This will be your water for the day after tomorrow.

The procedure is not complicated, believe me. You will adapt quickly. And your child will drink the best water in the world - living water.

Method four: silicon water

It is extremely easy to obtain healthy silicon water. Pour water into a jar (again, who’s stopping you from pouring filtered water? Boiled water? Or even melted water?), throw pebbles into it, and let them lie there. The longer they sit, the better. The top two thirds are healthy water for drinking and cooking. You drain the lower third - by the way, you can use it for indoor flowers, they love it.

There are other ways to improve water - making it distilled, silver, magnetized, “living” and “dead” using electrodes, etc. But, firstly, this is already exotic. And secondly - and most importantly - such water is not neutral, its prolonged and uncontrolled use can be harmful. And if you disrupt the cooking process, you can get something completely wrong instead of healthy water. So don't take risks!

The best, healthiest, most delicious - juice! A glass of juice in the morning, on an empty stomach - and the child is healthy and cheerful, his body is saturated with the most beneficial substances in the most digestible form. Only juice - not store-bought or even canned at home. These products are most often useless. Do not buy cardboard boxes and glass bottles with “juices” and “nectars” for your child. Believe me, their contents will not benefit him. Buy a juicer. They are very different, some are quite cheap. Choose one that is easy to clean - ask the seller to disassemble it in front of you and check the ease of assembly and disassembly, reliability, and the absence of unwashable corners and nooks. All other things being equal, the best juicer is one in which little can break and with fewer parts to clean.

And every morning, and if there is little time in the morning, then in the middle of the day, on an empty stomach, drink, drink, give the baby freshly squeezed juice! Carrot, apple, any fruit, any vegetable, in any combination! Experiment with it - what tastes better? One condition - never sweeten or add salt to the juice, this will negate all the benefits.

To make vegetable juice tastier, you can chop dill, parsley, add crushed garlic, a drop of grated horseradish, and add a little lemon or cranberry juice. Fruit juices are so delicious that it wouldn’t even occur to you to improve them. Just carefully monitor the quality of the raw materials. Let the carrots be tasty, juicy, let the apples be sweet and aromatic - then the juice will be tasty. Keep in mind that carrot juice tastes compatible with all others: both vegetable and fruit.

Note: in order for the carotene contained in carrots to be well absorbed, carrot juice must be consumed with fat, for example, sour cream or vegetable oil (one tablespoon of one or the other is enough).

Freshly squeezed juices cure many diseases, they carry such a powerful charge of health. Don’t be lazy to peel a carrot or cut an apple - the benefits for your child’s health will be enormous. Necessary condition: the squeezed juice must be drunk within 10 minutes. It cannot be stored. If your child doesn’t finish it, finish it yourself.

Do you give your child tea? Why? The benefits of black tea for a child are very doubtful, although there may be no harm (if, of course, the tea is freshly brewed). Bags of any kind, as is already known, are also not useful. And buying bags containing flavors and dyes is just strange. If you want to give your child tea with health benefits, it is better to let it be green tea. Or herbal tea. With honey, not sugar.

Why do you think sugar is so bad? Not at all because it corrodes tooth enamel. If this were so, then brushing your teeth would completely remove the negative consequences of its use. Sugar is much more insidious. It replaces calcium in the body, and calcium is forced out of bones, teeth, and nails. Hence the caries, from the inside, and not from the outside.

Our grandmothers, who survived the war, unanimously exclaim that sugar is needed for the brain. “What are you doing? Why don’t you give your child sugar? His brain demands it!” Yes, his brain does not require sugar! His brain needs glucose, which is found in digestible form in fruits, dried fruits, and honey. And sugar is harmful.

Let's remember this and, if our child is still small, simply don't give him anything that contains sugar. And if he has already grown up and has learned the taste of sweets, we will limit him to them. Let there be no cookies, cakes, waffles, rolls, or sweets in our house for tea. Let's put jam in a vase (sugar digested with fruit is no longer harmful, unless it's "five minutes", if the fruit is really boiled in syrup), put dried apricots, raisins, prunes, figs, put good honey. And we’ll pour ourselves and the child green tea, brew some herbs.

Unlike sugar, honey is extremely beneficial. It contains a wealth of useful substances - microelements, enzymes, and so on. A couple of teaspoons of honey a day - and your child (and you) will be provided with the best nutrition. Buy the best honey you can afford. Don't skimp on it.

How to avoid running into a fake? The most reliable thing is to find sellers of good honey through your friends. If this is not possible, try the honey you buy. Real honey momentarily seizes the spirit and stops breathing. If it’s simply sweet and aromatic, it means the bees are fed with sugar syrup; Don't take this honey, look further.

Please note that tea is not the end of a meal, but a separate meal. If you pour a sweetened liquid on top of a child’s lunch, even if this liquid is sweetened with the best honey, it will only cause harm. Food will begin to rot in the stomach instead of being digested. But if you give your child, instead of an afternoon snack or before bed, warm herbal tea with honey, jam, and dried fruit, it will be both pleasant and useful. And here mom and dad are side by side discussing the events of the day, and grandma is adding jam - what comfort, what a memory of a family that will last a lifetime!

A simple recipe

Dried fruits can be ground - in any combination, with lemon, with cranberries, with lingonberries, with apples, with honey, with nuts - create, invent, try! Ground dried fruits can be rolled into candies of any shape, rolled in oatmeal, ground nuts, or frozen. A wonderful sweet snack for tea is made from finely grated raw beets with mashed cranberries. Only the beets must be of good quality, with a thin tail, dark-colored, without white circles on the cut.

Mineralka

For the child - only table water! Medicinal mineral water - only as prescribed by a doctor. And trust the baby’s body. If he refuses mineral water, if it “doesn’t taste good” to him, don’t insist. This means that he does not need it and will bring harm, not benefit.

Herbs, compotes, jelly

Brew weed for your children. Neutral, little by little. There will be no harm from raspberry, strawberry, and currant leaves. Mint, thyme, oregano will not harm. It will be great if in winter you brew spruce or pine needles after scalding them with boiling water. This is a storehouse of vitamin C. But all this is in moderation! Herbs have many properties known only to herbalists. So the principle is the same: do no harm.

Infusions of dried and frozen berries and fruits are safe. It is excellent to brew rose hips, hawthorn, rowan, and viburnum. However, you must be sure that the berries are collected in an environmentally safe place. Don’t buy beautiful scarlet rose hips at the grandmother’s market, don’t be flattered by the magnificent bunches of viburnum. Can you be sure that all this is not collected along a polluted highway? It’s better to pick rosehips for your child at the dacha yourself, ask your grandmothers to grow a viburnum tree, go to the forest where hawthorn grows on the edge. These berries will be beneficial.

A simple recipe

It’s great to whip up a vitamin compote. To do this, take some lingonberries or cranberries and crush them. Then add honey, stir the resulting mixture, and then pour melted water over it. How much of what should I take? Just enough to make it delicious. For a standard glass - about a handful of berries and two teaspoons of honey. Give it a try. And correct it.

And the accumulations of mucus inhabited by them are all that which the body begins to get rid of, excreting it through the nose (and then the baby’s nose runs, and we sigh: “Runny nose!”) or, for example, through the respiratory system (this is the same phlegm which causes so much trouble for the baby).

So why waste precious time and equally precious fruits and berries to end up with a product that is harmful to your baby? Feed him these berries raw, on an empty stomach, or make a quick compote, as described above.

Dried fruits can also be used as the basis for a tasty and healthy drink.

Note: Stevia extract (another name for stevia is honey grass) can be used as a sugar substitute. Stevia is a natural low-calorie sugar substitute that has a wide range of therapeutic and preventive properties.

A simple recipe

Soak the dried fruits, pour boiling water over them, wash them thoroughly and put them in a thermos, then fill them with water and let them sit overnight. If you don’t have a thermos, you can use a regular saucepan, which you need to wrap in a blanket. You will get a delicious compote. Well, if you really want to extract everything possible from dried fruits, boil them a little, just don’t add sugar! Add sweet raisins and figs - it will become sweeter.

Pepsi-Cola, Sprite and so on...

Definitely and forever - no sprites. Do you know the best way to make washed jeans? Boil them in Sprite. And the best way to dissolve scale on the coil of an electric kettle is to boil Pepsi in it. And are you ready to pour these chemicals into your child? As well as “juice”, “fruit drink” and other solutions, if you accidentally spill them, you will provide yourself with indelible stains on the linoleum? To bully or not to bully your child is your choice.

Store-bought juices are less obvious. Let's figure it out. If the package says: “No added sugar or preservatives,” this is a clear plus. Let's look further. The best option: "made from freshly squeezed juice." But this is rare. More often we will see "made from concentrated juice". If nothing is added besides the concentrate, we must be aware that this product is quite safe, but also useless. So let's be realistic. If a child gets thirsty at the zoo or on the way from the theater, we can buy either bottled water or juice like this. Moreover, the younger the child, the stricter the ban on any additives. It is best not to give store-bought juices to children under five years of age. Take a drink with you when leaving the house with your baby, and no problems!

Currently, the need for a rational, balanced diet is widely recognized. At the same time, a balanced diet provides for the best quantitative and qualitative relationships between the main nutrients: proteins, carbohydrates, fats, vitamins and minerals.

Food is a vital necessity for humans. Food gives energy, strength, development, and when consumed correctly, health. It has been proven that 70% of human health depends on nutrition. Food is also the cause of most chronic non-communicable diseases, so it can be used to prevent and get rid of them.

High blood cholesterol, obesity, tooth decay, type 2 diabetes, lipid metabolism disorders, hypertension, constipation, high uric acid in the blood or gout - this is an incomplete list of the so-called “diseases of civilization” caused by poor nutrition.

With the help of a healthy diet and a healthy lifestyle, which includes sufficient physical activity, playing sports, the ability to avoid and cope with stress, quitting smoking and alcohol abuse, you can prevent all kinds of diseases, maintain health and attractive appearance, and remain beautiful, slim and youthful. , be physically and spiritually active.

Rational nutrition is the basis for normal growth and development, maintaining and strengthening health, ensuring high performance, and increasing average life expectancy.

Improper, unhealthy nutrition leads to metabolic disorders in the body, disruption of the functional state of various body systems, especially adversely affects the health and development of children, which leads to gastrointestinal diseases, growth retardation in children, hypovitaminosis and vitamin deficiencies.

More than 200 known diseases are transmitted through food.

According to WHO, 1.8 million people worldwide die every year as a result of diarrheal diseases, with the majority of these attributed to cases associated with contaminated food or water.

Five essential principles of safe food:

  1. Keep it clean.
  2. Separate raw from cooked
  3. Carry out a thorough heat treatment.
  4. Store food at safe temperatures.
  5. Use clean water and safe raw foods.

What is proper, rational, healthy nutrition?

Many people still don’t know what they need to eat and think that proper, healthy eating is very difficult.

Proper nutrition is the basis of human health; it increases the body’s resistance to various adverse environmental influences. The food we eat is a source of energy that the body uses not only during physical activity, but also at rest. It is this that allows our cells and tissues to renew themselves. And the more healthy nutrition you provide yourself, the faster your body renews itself, the younger it is.

Why eat right?

to prevent diseases of the cardiovascular system and gastrointestinal tract, diabetes, osteoporosis and cancer. For better resistance to harmful environmental factors. For high physical performance of the body. For active longevity.

4 rules of the traditional, classic view of proper nutrition:

  • Compliance with diet. Nutritionists have recognized 4 meals a day as the most correct diet. The interval between breakfast, lunch, afternoon snack and dinner should be 4-5 hours. Moreover, a diet based on proper nutrition involves eating at the same time. The principle of healthy eating is simple: tomorrow is about a quarter of the daily requirement - 25%, lunch - 50%, afternoon snack - 10%, dinner - 15%. Proper nutrition means having dinner no more than 2 hours before bedtime.
  • Sufficient calorie intake. Even if you use proper nutrition to lose weight, the number of calories consumed must cover energy costs. They depend on gender, age, individual physiological characteristics, lifestyle, and the nature of the work of a particular person.
  • Correct ratio of nutritional components (proteins, fats, carbohydrates). On average, this ratio is determined by the formula 1:1:4. If you play sports, then this is 1:1:8, for mental workers 1:0.8:3.
  • Food should replenish the body's need for amino acids, polyunsaturated fatty acids, vitamins, microelements, minerals, and water.

The basic nutritional rules listed below can be used in any nutrition system: vegetarian, mixed, separate.

Basic rules of healthy eating.

The basic rules of healthy eating are:

  • cooking method
  • consumption structure
  • properties, composition and taste of food
  • methods and conditions of eating food
  • environment
  • internal state of the body.

How to eat properly?

  • Eat only when you are hungry.
  • Eat only while sitting.
  • Eat slowly and chew your food thoroughly.
  • Place food in your mouth in small portions.
  • Eat only when you are calm and relaxed.
  • While eating, concentrate your mind only on the process of eating. This type of concentration provides maximum absorption of food. Don't read or watch TV while eating.
  • Don't eat frequently. It takes time for previously eaten food to be digested. The interval between doses should be at least 4 hours. This is exactly how long it takes for plant foods to be completely digested in the stomach.
  • Take no more than 4 dishes per meal. A more varied diet confuses the body. Each separately prepared dish: rice, bread, vegetables and fruits, dessert and salad, pickles and marinade constitute one dish. Two types of separately cooked vegetables make up two dishes; milk, rukti or fruit juice each make up one dish.
  • Do not drink water or drinks immediately after meals. This leads to dilution of gastric juice and poor absorption of food. It is better to drink a glass of water an hour before meals and not drink it until one hour after eating.
  • The largest meal should be at lunch, at approximately 2 o'clock in the afternoon. Compliance with this rule is the prevention of diseases of the digestive system and metabolic disorders.

What can you eat?

  • If you are healthy, eat 50% alkaline and 50% acidic foods If you are sick, alkaline foods should prevail. The division of food into alkaline and acidic is due to its final effect on the reaction (pH) of the blood. A shift in blood pH to the acidic side contributes to the development and maintenance of inflammatory processes in the body and, conversely, a shift to the alkaline side promotes faster recovery.
  • Eat more foods that contain vital energy.
  • Eat live foods containing chlorophyll. Chlorophyll contained in fresh green foods is necessary for the production of lymph. one of the main components of the immune system.
  • Reduce your intake of foods very rich in protein, since the daily amount of protein required for an adult over 20 years of age is only 1 gram per kilogram of weight. Anything that exceeds the norm for the daily amount of protein is not digested and rots. Toxic rotting products are partially absorbed in the intestines, enter the bloodstream and spread throughout the body.
  • Choose foods according to your individual digestive ability.
  • Drink enough water: minimum 1.5 liters per day in cold weather and 2.5 liters in hot weather.

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Healthy eating for children plays a significant role. role in their development. It differs in many ways from the nutrition of adults, since a child has a much higher need for natural foods and nutrients, especially those involved in his growth and development. In addition, a child’s metabolism is 1.5-2 times higher than that of adults, so the energy value of his daily diet should be 10 percent higher than his energy expenditure - in order for him to continue to grow, develop, build muscle mass, etc. .

A healthy diet for children should be balanced so that it includes foods containing the following substances:

  • Protein: is a building material for tissues and cells of the body. Protein is found in sufficient quantities in meat, dairy products, legumes, whole grains, nuts, seeds, etc.

  • Carbohydrates: provide energy to the body. The choice should be made on slow carbohydrates found in raw vegetables and fruits, and whole grains. Oversaturation with fast carbohydrates (confectionery, sweets, boiled potatoes and corn, white bread) leads to obesity, decreased immunity, and increased fatigue.

  • Fats: supply the child’s body with essential fatty acids, are a source of fat-soluble vitamins A, E and D, and are responsible for the child’s immunity and growth. Contained in cream, butter, vegetable oil, fish.

  • Fiber: is not digested by the body, but is actively involved in the digestion process. Contained in raw vegetables and fruits, bran, pearl barley and oatmeal.

  • Calcium: affects bone growth, forms tooth enamel, normalizes heart rate, ensures blood clotting, etc. Found in dairy products, meat, fish, eggs, legumes, fortified foods - such as breakfast cereals, soy products, broccoli, sunflower seeds, almonds, etc.

  • Iron: plays an important role in mental development and blood formation. Contained in meat and seafood. Sources of iron also include spinach, legumes, dried fruits, green leafy vegetables, beets, walnuts and hazelnuts, sunflower seeds, etc.

It is not necessary to calculate the amount of nutrients in grams. It is enough to adhere to the ratio of proteins to carbohydrates and fats in the ratio 1: 1: 4 and ensure that the child’s diet always contains meat, dairy products, eggs, whole grains, vegetables, fruits and fats.

Healthy eating for children - habits established from childhood

Healthy nutrition for children is not only balanced, but also certain habits instilled from childhood:

  • Enter fractional power mode. It is recommended to have 4-5 meals a day in small portions - 3 main and 2 additional. For a child, just like an adult, high-calorie and plentiful meals consisting of several full meals are harmful.

  • Food should look attractive. Experiment with the design and preparation of dishes, use bright and healthy ingredients, and involve children in participating in the cooking process.

  • Eat with your children. The best example is your own. Often we are similar in build to our parents, not because we have “such a constitution,” but because certain eating habits are instilled in us in our family from childhood. If you eat proper and healthy food, then most likely your children will “follow in your footsteps.”

  • Avoid fast food. No matter how much you would like to sometimes enjoy hamburgers or fries on weekends or on vacation, try not to tempt yourself or your children. In any home-cooking restaurant, the food will be tastier, and children's menus are present in most establishments today.

  • Don't force children to eat things they don't like. By forcibly forcing your son or daughter to eat healthy foods that seem tasteless to them, you unwittingly create an association in their minds - everything that is healthy is tasteless. The value of one product can in most cases be replaced by another.

  • Prepare food for school. School food is rarely healthy and varied - numerous baked goods, sweet juices and confectionery are especially harmful to a child. You can always replace them with homemade chicken and vegetable sandwiches, nuts, dried fruits, fresh vegetables and fruits.

Remember that by providing healthy nutrition for children, you ensure their full all-round development, strengthen their immune system, protect against diseases and generally improve their quality of life.

REMINDER FOR CHILDREN AND PARENTS

about the basics of healthy nutrition for children and adolescents in educational

institutions.

Parents today rarely think about the peculiarities nutrition of children.

At that time as most children eat salty chips every day, confectionery products containing large amounts of refractoryfats andsupplements, drink sugary carbonated drinks, healthy baby food is impossible without lean proteins, dairy products, cereals, legumes and a variety of fresh vegetables and fruits. In some countries, including Russia, today more children than ever are overweight and have allergic diseases. At the same time, having organized proper nutrition for children, parents will be able to achieve that their child will be healthy and in good physical shape.

Children's diets are slightly differentfrom power supplyadults. This is due, first of all, to the great needs of a growing organism. If the child’s nutritional system is built correctly, then the child develops normally both physically and mentally. In addition, proper nutrition of children helps to increase the endurance of the child’s body, improve academic performance and ability to work, and stability To stressful situations And adverse influences from the environment peace, as well as strengthening the body’s immune defense against various infections and diseases . In addition, conscious adherence to the diet, consumption of a variety of foods and dishes from them, with the obligatory use of fruits and vegetables. Proper nutrition is often promotes acquiring and becoming a habit of table manners, as well as eating skills.

The basic principle of building a rational diet for children isnot only variety, but also the right combination of eating meat, fish, dairy and grain products, as well as fruits, vegetables and berries. A lack or excess of food consumed by a child can adversely affect the functioning of the gastrointestinal tract, contribute to metabolic disorders, increase excess body weight (even to varying degrees of obesity) or lead to exhaustion. Unfortunately, shortcomings in the organization of children's nutrition are not Always appear immediately, often the negative impact accumulates, A manifests itself already during life (this can happen at any age, depending on the degree of resistance of the body).

Doctors and nutritionists distinguish several main categories of food products in a balanced diet: grains, vegetables, fruits,milk, meat, fish and legumes. These products contain all the necessary substances so that the child’s body can develop normally.

It has been scientifically proven that the prevention of such “adult” diseases as diabetes, hypertension, excess weight and many others should be done from the moment a little person is born.

Peculiarities of children's nutrition: what is the point?

  1. Balanced nutrition of children in terms of the content of essential nutrients, energy, microelements and vitamins.
  2. The nutritional habits of children imply the frequency of meals.
  3. It is equally important to give preference to specialized food products intended for feeding children and exclude from the diet those foods that children should not eat.

In educational organizations, children and adolescents spend from 50% to 70% of their active time of the day; accordingly, it is very important during this period to provide a complete and balanced diet for the child, to ensure his need for basic nutrients and energy.

It is these requirements that the organization of children's nutrition in educational institutions meets, since the approximate cyclic menu available in each educational institution is developed taking into account the principles of healthy nutrition.

Balanced nutrition of children in terms of basic nutrients, energy, vitamins and microelements

The body of children and adolescents has a number of significant features. Children's body tissues consist of 25% proteins, fats, carbohydrates, mineral salts and 75% from the water. The basal metabolism in children proceeds 1.5-2 times faster than in an adult. The average energy consumption per day (kcal) per 1 kg of body weight for children of various ages and adults is: up to 1 year - 100; from 1 to 3 years - 100-90; 4-6 years - 90-80; 7-10 years - 80-70; 11 -13 years old - 70-65; 14-17 years -65-45.

In a sample menu for children and adolescents, the protein content should provide 12-15% of the calorie intake, fats 30-32% and carbohydrates 55-58%.

Much attention in the nutrition of children and adolescents is given to the protein content and its amino acid composition as the main plastic material from which new cells and tissues are built. With a lack of protein in food, children's growth is delayed, mental development lags, the composition of bone tissue changes, resistance to disease and the activity of the endocrine glands decrease.Protein of animal origin should be 65-70% for young children, 60% for school children% daily value of this nutrient.Based on the balance of essential amino acids, milk and dairy products are considered the best protein nutrition product in childhood. The daily protein requirement depends on the age of the child. Protein is needed per 1 kg of body weight: children aged 1 to 3 years - 4 g; 4-6 years - 4-3.5 g; 7-10 years - 3 g; 11 -13 years - 2.5-2 g; 14-17 years old - 2-1.5 g. For children under 3 years of age, the daily diet should include at least 600 ml of milk, and school age - not less than 500 ml. In addition, the diet of children and adolescents should include meat, fish, eggs - products containing complete proteins with a rich amino acid composition.

Fats play an important role in child development. They act as plastic, energy material, supply the body with vitamins A,D , E, phosphatides, polyunsaturated fatty acids necessary for the development of a growing organism. Cream, butter, vegetable oil (5-10% of the total amount) are especially recommended.Particularly valuable are fats containing polyunsaturated fatty acids - vegetable oils, which must be at least 35% of total amount of fat consumed.

Children experience increased muscle activity, connection with than, their need for carbohydrates is higher than that of adults, and should make up 10-15 g per 1 kg of body weight. In children's nutrition, they are importanteasily digestible carbohydrates,the source of which is fruits, berries, juices, milk, jam, marmalade, marshmallows, marshmallows. The amount of sugars should be 25% of the total amount of carbohydrates. However, it should be remembered that excess carbohydrates in the diet of children and adolescents leads to metabolic disorders, obesity, and a decrease in the body’s resistance to infections.

Due to growth processes, the need for vitamins in children is increased. Vitamins are of particular importance in the nutrition of children and adolescents A,D as growth factors. Sources of these vitamins are milk, meat, eggs, and fish oil. Carrots, tomatoes, and apricots contain provitamin A - carotene. Vitamin C and B vitamins stimulate the growth process and increase the body's resistance to infectious diseases.

Minerals in a child’s body ensure the process of growth and development of tissues, bone and nervous systems, brain, teeth, muscles. Of particular importance are calcium and phosphorus, the sources of which are cottage cheese and fish.

Considering that the Krasnoyarsk Territory is a region with insufficient iodine content, foods fortified with iodine should be included in a child’s diet.

Dietary regimen of children and adolescents.

Compliance with the diet of children and adolescents is of great importance for the body's absorption of nutrients. Preschool children are recommended to eat four to five times a day, every 3 hours, at the same time, distributing the diet as follows: breakfast - 25%, lunch - 35%, afternoon snack - 15%, dinner - 25% . At school age, it is advisable to eat four meals a day, every 4 hours, with an even distribution of the daily ration: breakfast - 25%, second breakfast - 20%, lunch - 35%, dinner - 20%.

Thus, an important health event For children-students are served by proper organization of nutrition at school in the form of hot school breakfasts and lunches in after-school groups day, whose diet should be 50-70% of the daily requirement,which parents, unfortunately, pay little attention to.

Recommended for children's nutrition daily use of milk, fermented milk drinks, meat (or fish), potatoes, vegetables, fruits, bread, cereals and legumes, butter and vegetable oil, sugar, salt, inclusion in the dietat least 2-3 times a weekproducts such as cottage cheese, sour cream, poultry, cheese, eggs, natural juices.

Preference should be given to specialized food products intended for feeding children, rye-wheat bread, semi-finished meat and poultry products, chilled rather than frozen, meat of at least category 1, dietary eggs, cottage cheese with a fat mass fraction of no more than 9%, sour cream with mass fraction of fat no more than 15%, fermented milk products containing live lactic acid bacteria (information is indicated by the manufacturer on the consumer packaging), confectionery products, marmalade, pastille, marshmallows, fresh fruits and vegetables, cereals and legumes.

When organizing meals for children in educational institutions, do not The following food products are used:How:

- waterfowl egg;

- offal, except liver, tongue, heart; blood, liver, raw smoked sausages;

- food products and culinary products fried in fat (deep fat), chips.

- dairy products, curd cheeses, ice cream, condensed milk using vegetable fats;

- koumiss and fermented milk products containing ethanol (more than 0.5%)

- confectionery products with cream containing vegetable protein;

- first and second courses based on instant dry food concentrates;

- carbonated drinks;

- vinegar, mustard, horseradish, hot pepper and other hot seasonings and food products containing them, including hot sauces, ketchups, mayonnaise and mayonnaise sauces,

- pickled vegetables and fruits;

- natural coffee;

- apricot kernels, peanuts;

- caramel, including candy;

- products, including confectionery, containing alcohol;

- chewing gum;

Mushrooms;

- dry concentrates for preparing first and second courses.

It is prohibited to prepare such dishes as:

- jellied dishes (meat and fish), jellies, herring mincemeat;

- cold drinks and fruit drinks (without heat treatment) from fruit and berry raw materials;

- okroshka and cold soups;

- Navy pasta (with minced meat), pasta with chopped egg;

- fried egg;

- pates and pancakes with meat and cottage cheese;

- first and second courses from/based on instant dry food concentrates;

- During one day or during adjacent days, not a single prepared dish included in the menu should be repeated.

When organizing meals for children, the menu includes only those dishes that are included in approved collections of recipes specifically designed for organizing children's meals. The menu is approved by the head of the educational organization.

To daily assess the quality of prepared dishes, each educational organization creates a rejection commission, which includes at least 3 people: a medical worker, the head of the educational organization or its representative, a catering department official (production manager, chef). Only after each finished dish has been rejected, the results of which are recorded in a special journal, is it allowed to distribute the dishes to children. Additionally, 3 cold dishes are artificially fortified with vitamin C.

Each dish on a child’s table must have a certain temperature: in educational institutions: hot dishes (soups, hot drinks, sauces) not lower than 75°C, main courses and side dishes - not lower than 65°C, drinks (jelly, compotes) - not above 14 °C; in preschool educational organizations: hot dishes (soups, hot drinks, sauces, main courses and side dishes) - 60-65 °C, cold appetizers, salads, drinks (jelly, compotes) - not lower than 15 °C.

Breakfast should include a hot dish, incl. dairy; lunch must necessarily consist of 4 dishes: appetizer (salad), 1st hot dish, 2nd hot dish, drink.

To control the child’s nutrition, for the information of parents, every educational organization must post a menu every day, indicating meals, names of dishes, weight of portions: the menu is posted in each group preschool educational organization, in the dining hall of the school canteen.

If a child has allergic diseases with a food component, chronic diseases of the gastrointestinal tract, or urinary system, the parent should contact a medical professional and the head of the educational institution to adjust the menu, namely, exclude certain dishes or products from the menu for the child.

Catering in educational institutions, This joint efforts of both the administration of educational institutions and the parents of children who attend educational institutions. If parents wish, it is possible to conduct a rating of dishes available in approved collections of recipes, highlight the dishes most preferred by children, and, in agreement with the administration of the educational institution, adjust the approximate cyclic menu in the institution. At the same time, it must be remembered that in this case, part of the cost of feeding children at school must be covered by the parents themselves, with the exception of children who are fully supported by the state.

Developed by the Office of the Federal Service for Supervision of Consumer Rights Protection and Human Welfare in the Krasnoyarsk Territory for placement in educational institutions.