Components Necessary In a Childís Diet
It seems easier to feed a child the pizza and sandwiches he likes and to give him good vitamins to get everything necessary. But in reality, substances from food assimilate better and are more useful than complexes of vitamins.
We carefully watch over our own diet but sometimes we pay too little attention to what our own child eats. We think that children do not need to control their weight, so they can eat everything without any restrictions. We allow our children to eat whatever they want thinking that they will have an opportunity to follow a diet. Meanwhile, the basis of future health is laid in childhood. And if your child lacks some definite vitamin and mineral matters now, he will suffer from serious problems with his health in the future. That's why it is very important to pay attention to what your child eats (and to what he or she doesn't eat) from early childhood.
The first missing element is iron
When a breast-fed infant begins eating food, it is necessary to make sure they get enough iron. Many parents, being afraid of diathesis, give few eggs and little red meat. But these products are the main source of iron.
Why is iron so important? Iron is responsible for the ability of our body to transfer oxygen from lungs to cells. A lack of iron results in anemia, which in turn reduces immunity, causes breakdowns, dizziness and weakness. All these have an effect on the mental and physical abilities of a child.
Iron in a child's ration. A child from 1 to 3 years old needs 7mg of iron a day. In his or her ration there should be red meat, eggs, spinach, legumes, walnuts, enriched porridges and flakes. If it seems to you that your child lacks iron, go to your doctor and have him or her prescribe you some food supplements.
The second missing element is calcium
According to some medical research, almost half of boys and girls ages 6 to 11 lack calcium. Doctors are concerned with the fact that nowadays children drink not milk and kefir but juices from food concentrates and coca-cola.
Why is calcium so important? Calcium favors bone forming which usually stops at the age of 25. If bones are strong and healthy to this age, the risk of developing osteoporosis will sufficiently decrease. Doctors consider osteoporosis to be a disease which becomes apparent in old age, but the foundation of it is laid in childhood.
Calcium in a child's ration.
To provide enough calcium for his body, a child needs to eat three helpings of milk products a day. One helping can be a glass of milk or a yogurt or 50g of cheese. If your child doesn't like milk, offer him or her chocolate milk or fruit milk. The advantages in this case outweigh the disadvantages: the advantage of calcium is more than the harm of sugar. For breakfast you can offer flakes or muesli with calcium. There is also a special children's pastry with vitamins and minerals. Some vegetables, for example broccoli, also contain calcium. Doctors do not recommend that children eat more than 50g of cheese a day as it contains a lot of fat and cholesterol.
A child needs vitamin D for calcium to assimilate better. We get some quantities of this vitamin by being in the sun, but in our climate it is evidently not enough. Make sure your child eats products rich in calciferol: milk, eggs, fat fish, butter.
Why do children gain weight in summer?
In spite of the fact that children are very active in summer, many of them gain weight during vacation. Why? Dietitians think that this is because of soft drinks. In hot weather children drink a lot of juices, coca-cola, and lemonades containing a great amount of sugar. To get rid of some excess kilograms quickly and without any harm to your child's health, watch attentively at the beginning of the school year what your child drinks. If possible, refuse sweet carbonated beverages and juices from concentrates. Replace them with mineral water, green tea, home-made fruit drinks, and stewed fruits. Children younger than seven are not recommended to drink more than 1 glass of sweet drinks a day; children aged more than seven should not drink more than 2 glasses a day.
The third missing element is fiber
According to the results of some medical research, children under six get only one third of the required quantity of fiber; children six years and older get approximately one half. The main reason for this is that pizza, burgers and doughnuts replace vegetables and useful corns in children's meals.
Why is fiber so important? In the strict sense, fiber is not a vitamin but it participates in working of sugar, regulates metabolism, appetite, the level of cholesterol, and finally influences a child's weight.
Fiber in a child's ration. Corns are necessary for
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