Rational and healthy nutrition of our children. The basics of a healthy lifestyle composition of a complete balanced diet for children Vegetables, fruits, berries greens

BASICS OF A HEALTHY LIFESTYLE

One of the most important components of children's physical education is the proper nutrition of the child. It ensures the optimal flow of metabolic processes, has a significant impact on the resistance of the child's body to diseases and the development of immunity to various diseases, increases the activity of the baby, contributes to normal physical and neuropsychic development.

In modern conditions, the importance of nutrition is increasing significantly due to changes in the conditions for raising a child in the family, early involvement of the child in fitness, sports, etc.

To ensure continuous growth and physical development, the child needs the entire set nutrients- proteins, fats, carbohydrates, vitamins, minerals and water. Rational nutrition is that:

1) The energy value the food consumed should not exceed the energy expenditure of the body;

2) The daily diet should include nutrients that provide the optimal combination of essential components

PROTEINS - it is the main building material of the body. The child needs it for growth and maintenance of metabolism. The best sources of protein are

CARBOHYDRATES - the main source of energy for the child. They are also necessary for the absorption of proteins by the body. Carbohydrates are like "fuel" for the child's body, a kind of "fuel" that helps the child to actively grow, move, run. Good sources of carbohydrates include bread, pasta, fruits, vegetables, seeds, nuts, and low-fat dairy products.

FATS - are also necessary for the functioning of the child's body. Fats serve as a source of heat and energy, play an important role in protein metabolism, protect vital important organs, forming a fatty layer under the skin, which is present in all people. Most foods contain essential fats.

In addition to fats, proteins and carbohydrates, a child needs vitamins, minerals, and water. Vitamins and minerals are essential microelements for metabolic processes. They are vital for fighting disease and maintaining good health.

PRODUCTS

Milk and dairy products.

Milk, dairy products, cottage cheese are useful for a growing organism. Natural milk can be given only after boiling. You can't boil milk twice. When cooking with milk (mashed potatoes, porridge), it is added raw to the finished dish and allowed to boil once. You can not give milk instead of water, its excessive amount reduces appetite.

Butter.

Both butter and vegetable oil should be used, the amount of vegetable oil should be 10-15% of the total amount of oil consumed per day, not more than 2 grams per day. Vegetable oil should be poured over the finished dish, it should not be boiled. Refractory fats - beef, pork, and margarine - should not be used in the child's diet.

Meat and meat products.

Children should eat lean beef, chicken, liver.

Fish and fish products

After the child is one year old, he can be fed only lean fish, mainly sea fish. For example, cod, hake, sea bass, pike perch are useful. Fish contains trace elements important for the growth and development of the body (iodine, phosphorus, ed). Very useful caviar - chum salmon, sturgeon.

Eggs

You can feed your baby only boiled chicken eggs. Raw eggs can be contaminated with disease-causing bacteria, salmonella in particular.

Bread, bakery products

It is better to feed your child with wholemeal bread because of the high content of B vitamins in it.

Cereals and pasta

The most valuable in terms of mineral composition are buckwheat and oatmeal, as well as legumes. You can use other cereals - semolina, millet, as well as pasta. The cereal is boiled in water, then unboiled milk is added, and after boiling, the porridge is removed from the heat and butter and sugar are added. Useful mixed cereals.

Sugar and confectionery

Sugar should be consumed in moderation without exceeding the daily allowance. Sugar is one of the easily digestible carbohydrates, in excess it is unhealthy. Carbohydrates in sufficient quantities the child receives with other products - fruits, cereals, bread. Honey is a very valuable product. Cake with fat cream, chocolate, chocolates are undesirable.

Vegetables, fruits, green berries

All these products are very useful for children, as they contain, in addition to vitamins, fiber, microelements, tannins. Carrots, rutabaga can be used in the baby's diet in a raw pureed form. Very useful boiled beets. Fruits and berries are best eaten raw. Vegetable and fruit purees (baby food), as well as compotes, juices, fresh-frozen and dried vegetables, and fruits are useful for a child.

Water

Plays an important role for the proper functioning of the child's body. A child of one and a half years old needs about 0.8 liters of water per day, at 2-3 years old - 1 liter.

In the second half of the second and subsequent life of the child, you can switch to four meals a day with a large volume of 1300-1400 ml. The range of dishes is expanding.

VITAMINS

Vitamin A"

Essential for functioning nervous system. Increases the body's resistance to infectious diseases. It has a beneficial effect on vision and skin. Found in liver, eggs, milk, cheese, carrots, mangoes. Vitamin A is fat soluble and can be stored in the body. Nutritionists believe that this vitamin in the form of capsules should be taken before meals.

Vitamin "D»

Needed to strengthen teeth and bones. Sources of vitamin D are Sun rays, liver, dairy products, eggs. The vitamin is fat-soluble and can accumulate in the body, so it requires precise dosages.

Vitamin "E"

Strengthens blood vessels, is very important for the recovery function. Found in fish oils, grains, soy and vegetable oils, eggs and whole grains. Nutritionists believe that vitamin E should be taken before meals.

Vitamin "K"

Necessary for normal blood clotting, for the good functioning of the liver. Found in green vegetables, cauliflower, soybean oil.

VitaminIN1 ,IN2 ,IN12

Vitamin B complex is necessary for the normal functioning of the nerves, digestion, growth, muscles, to prevent anemia, to maintain healthy blood. Found in fish, pork, kidney, eggs, milk, cheese, leafy green vegetables, tomatoes, corn. Vitamin B complex is water soluble and must be replenished daily. These vitamins are taken with meals.

Vitamin C

Helps strengthen blood vessels, teeth, hair, gums. It fights infection, heals wounds, regulates important important features organism. Vitamin C is water soluble and needs constant replenishment. This vitamin is taken after meals. Natural sources are oranges, lemons, apples, strawberries, raw cabbage, tomatoes, zucchini.

A huge role in the construction and work of all organs of the body is played by minerals.

Calcium. Important for nerves and muscle contractions. Determines the strength of bones and teeth. Contained in milk, cheese and yogurt, cabbage, greens.

Phosphorus. It is also necessary for the strength of bones and teeth. It is found in large quantities in red meat, fish, eggs, chicken, nuts and cereals.

Iron. Needed by the body in the production of hemoglobin, to transport oxygen to cells. Found in meat, liver, beans, eggs, chicken, nuts.

Potassium. Helps to regulate the fluid balance of the body, as well as maintain heart rate and coordinate muscle contractions. Found in vegetables, grains, potatoes.

Magnesium. It activates enzymes in the metabolism of carbohydrates and proteins, plays an important role in muscle contractions. Found in vegetables, cereal oil, figs, corn, apples, nuts.

Iodine. Very important for proper functioning thyroid gland found in marine products.

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HEALTHY LIFESTYLE BASICS

The composition of a complete diet for children

To ensure continued growth and physical development, a child needs a full range of nutrients - proteins, fats, carbohydrates, vitamins, minerals and water. Rational nutrition is that:

The energy value of the food consumed should not exceed the energy expenditure of the body;
The daily diet should include nutrients that provide the optimal combination of essential components

PROTEINS - it is the main building material of the body. The child needs it for growth and maintenance of metabolism. The best sources of protein arefish, chicken, lean meat (beef, veal), turkey, milk, eggs, nuts, legumes.

CARBOHYDRATES - the main source of energy for the child. They are also necessary for the absorption of proteins by the body. Carbohydrates are like "fuel" for the child's body, a kind of "fuel" that helps the child to actively grow, move, run.Good sources of carbohydrates include bread, pasta, fruits, vegetables, seeds, nuts, and low-fat dairy products.

FATS - are also necessary for the functioning of the child's body. Fats serve as a source of heat and energy, play an important role in protein metabolism, protect vital organs, forming a fatty layer under the skin, which is present in all people. Most foods contain essential fats.Good sources of fats are dairy products, vegetable oils, fish fat, cheeses.

PRODUCTS

Milk and dairy products.

Butter.

Meat and meat products.

Children should eat lean beef, chicken, liver.

Fish and fish products

Eggs

You can feed your baby only boiled chicken eggs. Raw eggs can be contaminated with disease-causing bacteria, salmonella in particular.

Bread, bakery products

It is better to feed your child with wholemeal bread because of the high content of B vitamins in it.

Cereals and pasta

Sugar and confectionery

Vegetables, fruits, green berries

All these products are very useful for children, as they contain, in addition to vitamins, fiber, trace elements, and tannins. Carrots, rutabaga can be used in the baby's diet in a raw pureed form. Very useful boiled beets. Fruits and berries are best eaten raw. Vegetable and fruit purees (baby food), as well as compotes, juices, fresh-frozen and dried vegetables, and fruits are useful for a child.

Water

Plays an important role for the proper functioning of the child's body. A child of one and a half years old needs about 0.8 liters of water per day, at 2-3 years old - 1 liter.

In the second half of the second and subsequent life of the child, you can switch to four meals a day with a large volume of 1300-1400 ml. The range of dishes is expanding.

VITAMINS

Vitamin A"

It is essential for the functioning of the nervous system. Increases the body's resistance to infectious diseases. It has a beneficial effect on vision and skin. Found in liver, eggs, milk, cheese, carrots, mangoes. Vitamin A is fat soluble and can be stored in the body. Nutritionists believe that this vitamin in the form of capsules should be taken before meals.

Vitamin D

Needed to strengthen teeth and bones. Sources of vitamin D are sunlight, liver, dairy products, eggs. The vitamin is fat-soluble and can accumulate in the body, so it requires precise dosages.

Vitamin "E"

Strengthens blood vessels, very important for the recovery function. Found in fish oils, grains, soy and vegetable oils, eggs and whole grains. Nutritionists believe that vitamin E should be taken before meals.

Vitamin "K"

Necessary for normal blood clotting, for the good functioning of the liver. Found in green vegetables, cauliflower, soybean oil.

Vitamin B 1, B 2, B 12

Vitamin C

Helps strengthen blood vessels, teeth, hair, gums. It fights infection, heals wounds, regulates important body functions. Vitamin C is water soluble and needs constant replenishment. This vitamin is taken after meals. Natural sources are oranges, lemons, apples, strawberries, raw cabbage, tomatoes, zucchini.

A huge role in the construction and work of all organs of the body is played byminerals.

Calcium. Important for nerves and muscle contractions. Determines the strength of bones and teeth. Contained in milk, cheese and yogurt, cabbage, greens.

Phosphorus. It is also necessary for the strength of bones and teeth. It is found in large quantities in red meat, fish, eggs, chicken, nuts and cereals.

Iron. Needed by the body in the production of hemoglobin, to transport oxygen to cells. Found in meat, liver, beans, eggs, chicken, nuts.

Potassium. Helps to regulate the fluid balance of the body, as well as maintain heart rate and coordinate muscle contractions. Found in vegetables, grains, potatoes.

Magnesium. It activates enzymes in the metabolism of carbohydrates and proteins, plays an important role in muscle contractions. Found in vegetables, cereal oil, figs, corn, apples, nuts.

Iodine. Very important for the proper functioning of the thyroid gland, found in marine products.

Immediately dot all the "i". What is the most important thing in child nutrition? Products must be of high quality. It 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 nature. For example, search natural milk, eggs, more often use vegetables and fruits from the cottage.

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 I do? Yes, don't 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 die of hunger.

At the medal with the name "I do not want!" there is another side. The child's body, if its taste stereotypes are not completely distorted yet, intuitively knows what it needs now and what it doesn't. And then there is the question of family position. If you think: the child should eat what he is given, this is your choice. But still, without being led by his demands, take a closer look at what exactly he does not want. Adjust to the needs of his body. Maybe the son ate a kilogram of apples before dinner and was ready to continue, but the trouble is that the apples are over. And stewed zucchini is now "not in the subject" for his body. But Mom thinks, and with good reason, that he's not in the restaurant. A need is a need, and a family is a family. Then give him these unfortunate marrows, give him a little, just a drop. Out of principle. And by the afternoon, 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 for daily absorption of only sausages, muffins and cola. But vegetables, fruits, simple boiled meat or fish, cooked without any frills, simple unsweetened porridge eaten in large quantities - this is exactly the need of the body. When the child's need is satisfied, he may even forget that in the world there is buckwheat porridge or carrots that he so adores today. Until then, let him eat. Or let him not eat, or eat purely symbolically.

After all, has it ever occurred to you that any adult has an inalienable right never to 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 nutrition system that is closer and dearer to him 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 above all and for the longest time. Their system has been in use 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 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 departments gastrointestinal tract, and therefore they must enter the body separately, with an interval of several hours.

Carbohydrate food is digested in the intestine, in its alkaline environment. And protein is in the stomach, where it is broken down by acid, that is, gastric juice. If you give the baby potatoes with meat, then neither one nor the other will really assimilate. Result: we spent energy, time, money, love to feed the child better, and he has undigested food in his body. Instead of benefit, harm! But how easy it is to avoid! Give the baby this very potato with vegetables for lunch, and cook a piece of meat for dinner, and also with vegetables, and now everything is learned, the product went for the future. The same applies to bread and sausage, pasta with meat sauce, duck with porridge, chicken and potatoes, fish and mashed potatoes... The list goes on. Naturopaths have proven that just eating proteins and carbohydrates separately, with an interval of several hours, 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, this is what classical dietology says. Simple, tasty, healthy and not burdensome for a delicate children's body!

broth for the sick

Typical situation: the child is ill. He lies, unhappy, and looks plaintively. I so want to console him, please him, give him something delicious! And then the grandmother arrived in time: “How, still not fed?! He doesn’t have the strength to fight the disease! The body needs strength! More broth!”

So: everything should actually be exactly the opposite. Let's make a reservation: we are not talking about protracted, complex diseases. Discussed something like a standard acute respiratory disease, influenza, tonsillitis. Remember: in the acute phase of the disease, the child does not need to be fed! If he lies with a temperature, or without a temperature, but is very unwell, simply do not offer him food. That's when he asks for food, then another matter. Then go ahead, mom!

Squeeze the juice, the way he likes. Cut a peeled apple into slices, cut a sweet orange into slices. If summer, offer any fruits and berries. Make cranberry or currant juice with honey. But - in moderation! Yes, he himself does not eat much, does not drink. He doesn't want more - he doesn't need to. Ask for more - give more. Usually, the first day or two during illness, children are limited to fruits. It happens even longer.

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

By the way, notorious broths, of course, belong to hard-to-digest food. Some nutritionists believe that broths are very unhealthy even for healthy people, because they are an extract of all the most harmful that is in meat. It is much better to give a child, when he is seriously hungry, a piece of well-cooked meat, moreover, 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 cutlet, only an evil stepmother will refuse. But keep a sober look at things, such food is only a concession to his grief, and not at all something useful that promotes recovery.

Here you go, general principles we understand, now let's get down to practice and consistently and methodically - and this is the only way to discuss issues related to the health of the baby - let's talk about what he eats and drinks.

What is your child drinking?

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

The human body mainly consists of water, everyone knows this. We have over 90% water. So the main food is water. It is especially important for children. However, mothers, who are concerned about how to feed their baby tastier and healthier, rarely pay attention to the quality of the liquids they consume. Hence the terrible pictures that are often found on our streets: a baby in a stroller with a bottle of Pepsi in her hand, or a caring mother buying some "juice" or "nectar" of obviously dubious quality for an impatient child in a stall.

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

Of course quality tap water varies in different cities. But there is no doubt that everywhere it goes from the water intake to your house through rusty pipes that have not been changed for decades. There is no doubt that bleach, which is generously poured into the water, destroys not only microbes, but us and our children. The quality of water is also affected by its hardness. Sometimes water is so hard that it leaves impressive deposits on the walls of the kettle and pots. Do you know that exactly the same deposits form on the walls of your blood vessels? And all sorts of ciliate bacteria and blue-green algae? They, of course, are killed by boiling - the only question is how long boiling.

So let's first of all purify the water on which we will cook food for our child (and ourselves). Clean up - how?

Method one: filter

Buy a household filter. A filter should be in every house, unless, of course, you live all year round in a village where you drink water from the purest source (and even in this case, periodically checking it in the SES does not hurt at all!). Many use sources in the city or its immediate surroundings. They bring water from it in cans, bring it in canisters by car. Be careful! The city 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 source? If the key doesn't strike in a clear forest, don't risk it.

There are different types of filters. Convenient for the home and inexpensive filter jugs, water is poured into them quickly, it is convenient to use them. Even cheaper filter nozzle. Expensive, but reliable - embed a large filter. In general, there is a choice. Just do not forget to monitor the expiration date of the cartridge in the filter, each of them has a certain resource, after which the filter will turn into just a props. 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 is not difficult to bring a five-liter canister in his own stroller. But! We do not buy the first available water, first we study the market. Because publications about unscrupulous water suppliers have already flashed, pouring not quite what is or not quite what is on the labels. So before buying water, take an interest in its quality, maybe in the city SES, maybe somewhere else. Think. 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. Now 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 complicated, more cumbersome, but its efficiency 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 the 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 thawing it. Such water easily penetrates through tissues and cell membranes, giving strength. It can generally be used as healing, living water!

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

It's easiest to start in winter. If you have not sealed the 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, you know, the scale will not be the same. This is a minus. But we will not depend on the weather outside. This is a plus.

So, we take a container that we will put out in the cold. Best of all, polyethylene (of course, with the inscription "for water" or "for food" at the bottom!), Pour water from the tap into it. Aerobatics - from the filter. We close the 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 water freezer, it may take a different time, which - you will understand in two or three times. The most convenient thing is to bring the water to such a state when 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 out our bucket from the balcony (or a bowl - from the freezer), we carry it into the bath under hot water. First, we pour over the walls and bottom from the outside, then we overturn the bucket, and a piece of ice slips into the bath. Now carefully and quickly guide hot water on the upper surface, wash off this ice - we do not need it, it is 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 by itself.

If you slightly overfrost your ice and it froze entirely - it's not scary. You send a hot stream to the center of the ice block and knock out all the ice in 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.

And in the end, you are left with a nice transparent glass of ice, hollow in the center. We put it back in a bucket or bowl and let it stand, defrost (in a natural way!). This is the water we will give the child - bringing to a boil, but not boiling for a long time. On it you can cook compote, jelly, rosehip tincture, herbal tea, mashed and water-filled berries with honey, just diluted honey with lemon or apple cider vinegar. Let him drink to his health!

Note 1: beneficial features melt water is partially destroyed by boiling, so it is most useful to drink it without heating, at room temperature.

Note 2: when boiling water for making 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 key" stage, when the water becomes cloudy and small bubbles form in it. By brewing tea or herbs with such water, you thereby retain all their beneficial properties.

Note 3: when heated, honey loses its healing properties Therefore, it is recommended to use 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, pour a second bucket and pull it out onto the balcony. This will be your water for the day after tomorrow.

The process is easy, believe me. You will quickly adapt. And your child will drink the best water in the world - living water.

Method four: silicon water

Getting the most useful silicon water is extremely simple. Pour water into a jar (again, who prevents you from pouring filtered water? Boiled? Or even melted water?), Throw pebbles into it, and let it lie. The longer they lie, the better. The top two-thirds is the healthiest water for drinking and cooking. You merge the lower third - by the way, you can use indoor flowers, they love it.

There are other ways to improve water - to make it distilled, silver, magnetized, "alive" 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. Yes, and violating the cooking process, you can instead useful water get something completely different. So don't risk it!

The best, healthiest, tastiest - juice! A glass of juice in the morning, on an empty stomach - and the child is healthy and cheerful, his body is saturated with useful substances in the most digestible form. Only juice - not purchased and not even canned at home. These products are mostly useless. Don't buy for a child carton boxes and glass jars-bottles with "juices" and "nectars". Believe me, their contents will not benefit him. Buy a juicer. They are very different, there are very cheap. Choose one that is easy to wash - ask the seller to disassemble it in front of you and check the ease of assembly and disassembly, reliability, the absence of indelible corners and corners. Ceteris paribus, the best juicer is one in which there is little that can break and where there are fewer parts to wash.

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 - which is tastier? One condition - never sweeten or add salt to the juice, this will negate all the benefits.

To make vegetable juice tastier, you can cut dill, parsley into it, throw crushed garlic, a drop of grated horseradish, add a little lemon or cranberry juice. Fruit juices are so tasty that it would not come to mind to improve them. Just carefully monitor the quality of the raw materials. Let the carrots be tasty, juicy, let the apples be sweet and fragrant - then the juice will be tasty. Keep in mind that carrot juice It is combined to taste 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, with 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. Do not be lazy to peel a carrot, cut an apple - the health benefits of the child will be huge. Necessary condition: squeezed juice should be drunk within 10 minutes. You cannot store it. The child has not finished drinking - finish drinking yourself.

Do you give your child tea? What for? The benefits of black tea for a child are very doubtful, although there may not be any harm (unless, of course, the tea is freshly brewed). Sachets - any, as already known, are also not useful. And to buy bags containing flavors and dyes is just strange. If you want to give your child tea with health benefits, then 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 the case, 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 displaced from bones, teeth, and nails. Hence the caries, from the inside, and not at all from the outside.

Our grandmothers, who survived the war, exclaim with one voice that sugar is needed for the brain. "What are you doing? Why don't you give the child sugar? The 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 from sugar - one harm.

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

Unlike sugar, honey is extremely useful. It contains an abyss of useful substances - trace elements, enzymes and so on. A couple of teaspoons of honey a day - and your child (and you) is provided best nutrition. Buy the best honey available for your money. Don't skimp on it.

How not to run into a fake? The most reliable thing is to find sellers of good honey through acquaintances. If this is not possible, try the honey you buy. From real honey for a moment the spirit is taken, breath is interrupted. If it’s just sweet and fragrant, then the bees are fed with sugar syrup; do not take such 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 dinner eaten by a child, then even if this liquid is sweetened with even the best honey, there will be one harm from it. The 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 bedtime a warm herbal tea with honey, jam, dried fruits, it will be both pleasant and useful. And here, dad and mom are discussing the events of the day side by side, and grandmother puts jam - what comfort, what a memory of the family for life!

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 sweets of any shape, rolled in oatmeal, ground nuts, or frozen. A wonderful sweet snack for tea is obtained from finely grated raw beets with mashed cranberries. Only beets must be good quality, with a thin tail, dark-colored, without white circles on the section.

mineral water

Child - only table water! Therapeutic mineral water - only on prescription. And trust your baby's body. If he refuses mineral water, if he doesn't like it, don't insist. This means that he does not need it and will not benefit, but harm.

Herbs, compotes, jelly

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

Safe infusions of dried and frozen berries and fruits. Perfectly brew rose hips, hawthorn, mountain ash, viburnum. True, you must be sure that the berries are collected in an environmentally friendly place. Do not buy beautiful scarlet rose hips from grandmothers in the market, do not be flattered by the magnificent clusters of viburnum. How can you be sure that all this is not collected along a polluted highway? It is better to collect rose hips for your child in the country, ask grandmothers to grow a viburnum tree, go to the forest, where hawthorn grows on the edge. These berries will be useful.

A simple recipe

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 it with melted water. How much to take? So much to be delicious. For a standard glass - about a handful of berries and two teaspoons of honey. Try it. And correct.

And the accumulations of mucus inhabited by them are all that the body begins to get rid of, removing them through the nose (and then the baby's nose flows, and we sigh: "Rhinitis!") or, for example, through respiratory system(this is the same sputum that gives so much trouble to the baby).

So why waste precious time and no less precious fruits and berries in order to end up with a product that is harmful to the baby? Feed him these berries raw, on an empty stomach - or make a compote in a hurry, as described above.

As a basis for delicious and healthy drink You can also use dried fruits.

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 treatment and prophylactic properties.

A simple recipe

Soak dried fruits, pour over with boiling water, wash thoroughly and put in a thermos, and then fill with water - let stand overnight. If there is no thermos, you can use an ordinary pan, which must be wrapped in a blanket. Get a delicious compote. Well, if you really want to get everything possible out of dried fruits, boil them a little, just don't add sugar! Put sweet raisins, figs - it will become sweeter.

Pepsi Cola, Sprite and more...

Definitely and forever - no sprites. Did you know The best way to make "boiled" jeans? Boil them in Sprite. And the best way to dissolve the scale on the spiral of an electric kettle is to boil Pepsi in it. And are you ready to pour these chemical reagents into your child? As well as "juice", "mors" and other solutions, accidentally spilling which you will provide yourself with indelible stains on linoleum? To poison or not to poison your child - the choice is yours.

Purchased juices are a less obvious thing. Let's figure it out. If the package says: "Without added sugar and preservatives" - this is a clear plus. Let's look further. 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 at the zoo or on the way from the theater the child wants to drink, we can buy either bottled water or this kind of juice. Moreover, the younger the child, the stricter the ban on any supplements. It is best for children under five years of age not to give purchased juices at all. Take a drink with you when leaving the house with your baby, and no problem!

REMINDER FOR CHILDREN AND PARENTS

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

institutions.

Parents today rarely think about the features nutrition of children.

While how most children eat salty chips daily, confectionery containing a large number of refractoryfats andnutritional supplements, 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, by organizing the proper nutrition of children, parents will be able to achieve that their child will be healthy and in good physical shape.

Children's diet is slightly different.from nutritionadult people. This is due primarily to the great needs of a growing organism. If the child's nutrition 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 working capacity, sustainability to stressful situations And adverse effects 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, the use of a variety of products and dishes from them, with the obligatory use of fruits and vegetables. Proper nutrition is often promotes the acquisition and habituation of a culture of behavior at the table, as well as eating habits.

The basic principle of construction rational nutrition children isnot only variety, but also the right combination of meat, fish, dairy and grain products, as well as fruits, vegetables and berries. Lack or excess of food consumed by a child can adversely affect the activity of the gastrointestinal tract, contribute to metabolic disorders, increase overweight (even to obesity). various degrees) or lead to exhaustion. Unfortunately, the shortcomings in catering for children are not always appear immediately, often the negative impact accumulates, but manifests itself already during life (this can happen at any age, depending on the degree of resistance of the organism).

Doctors and nutritionists distinguish several main categories of foods in a balanced diet: these are grains, vegetables, fruits,milk, meat, fish and legumes. These products contain everything 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, overweight and many others, should be dealt with from the moment a little person is born.

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

Balanced nutrition of children in terms of the content of essential nutrients, energy, trace elements and vitamins.
Features of nutrition of children imply the frequency of meals.
It is equally important to prioritize specialty foods designed for children and to exclude from the diet those foods that should not be consumed by children.

In educational organizations, children and adolescents spend from 50% to 70% of their active time of the day, therefore 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 are met by the organization of nutrition for children in educational institutions, 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 essential nutrients, energy, vitamins and microelements

The body of children and adolescents has a number of significant features. The body tissues of children are 25% composed of proteins, fats, carbohydrates, mineral salts and 75% out of the water. The main 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 of children of different ages and an adult 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 sample menu children and adolescents, the content of proteins should provide 12-15% of the calorie content of the diet, fats 30-32% and carbohydrates 55-58%.

Great attention in the nutrition of children and adolescents is given by 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 in children, growth is delayed, lags behind mental development, composition changes bone tissue, resistance to diseases and the activity of the endocrine glands are reduced.Protein of animal origin should be in children younger age 65-70%, school - 60% daily allowance this food substance.According to the balance of essential amino acids best product protein nutrition in childhood considered milk and dairy products. 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 old - 2.5-2 g; 14-17 years old - 2-1.5 g. For children under 3 years old, at least 600 ml of milk should be provided in the diet daily, and school age - not less than 500 ml. In addition, the diet of children and adolescents should include meat, fish, eggs - foods containing complete proteins with a rich amino acid composition.

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

Children show 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. Important in the nutrition of childreneasily digestible carbohydratesthe source of which are 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 an excess of carbohydrates in the diet of children and adolescents leads to metabolic disorders, obesity, and a decrease in the body's resistance to infections.

In connection with the growth processes, the need for vitamins in children is increased. Special meaning in the nutrition of children and adolescents have vitamins A, D as growth factors. The sources of these vitamins are milk, meat, eggs, fish oil. Carrots, tomatoes, apricots contain provitamin A - carotene. Vitamin C and B vitamins stimulate the growth process, increase the body's resistance to infectious diseases.

Minerals in the child's body provide the process of growth and development of tissues, bone and nervous system, brain, teeth, muscles. Of particular importance are calcium and phosphorus, the source of which is cottage cheese, fish.

Given that the Krasnoyarsk Territory is a region with insufficient iodine content, it is imperative to include foods enriched with iodine in the child's diet.

The diet of children and adolescents.

Compliance with the diet of children and adolescents has great importance for the absorption of nutrients by the body. 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 have four meals a day, every 4 hours with an even distribution of the daily ration: breakfast - 25%, second breakfast - 20%, lunch - 35%, dinner - 20%.

In this way, important health event for children-students are served by proper catering at school in the form of hot school breakfasts and lunches in groups of extended day, whose diet should be 50-70% of the daily norm,which parents, unfortunately, pay little attention to.

Recommended in children's nutrition daily the 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 meat chilled rather than frozen, meat not lower than category 1, dietary eggs, cottage cheese with a mass fraction of fat not more than 9%, sour cream with mass fraction of fat not more than 15%, fermented milk products containing live lactic acid bacteria (information is indicated by the manufacturer on consumer packaging), marmalade, marshmallows, marshmallows, fresh fruits and vegetables, cereals and legumes from confectionery products.

When catering for children in educational institutions, such food products, how:

- waterfowl egg;

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

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

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

- koumiss and dairy products with ethanol content (more than 0.5%)

- confectionery with cream containing vegetable protein;

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

- carbonated drinks;

- vinegar, mustard, horseradish, hot peppers and other hot spices and food products containing them, including hot sauces, ketchups, mayonnaises 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 the preparation of first and second courses.

It is forbidden to cook such dishes as:

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

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

- okroshka and cold soups;

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

- fried eggs;

- 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, none of the cooked dishes included in the menu should be repeated.

When organizing children's meals, 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.

For daily assessment of the quality of prepared meals in each educational organization, a marriage commission is created, which consists of at least 3 people: a medical worker, the head of the educational organization or its representative, an official of the catering unit (production manager, chef). Only after the marriage of each finished dish, the results of which are recorded in a special journal, is it allowed to distribute dishes to children. Additionally, artificial vitamin C-vitaminization of 3 cold dishes is carried out.

Each dish on the child’s table must have a certain temperature: in educational institutions: hot dishes (soups, hot drinks, sauces) not lower than 75 ° C, main dishes and side dishes - not lower than 65 ° C, drinks (kissels, compotes) - not above 14 °C; in preschool educational institutions: 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 meal, incl. dairy; lunch must necessarily consist of 4 courses: appetizer (salad), 1st hot dish, 2nd hot dish, drink.

In order to control the child’s nutrition, for the information of parents, in each educational organization, a menu is displayed daily without fail indicating meals, names of dishes, portion weights: the menu is posted in each group preschool educational organization, in the dining room of the school canteen.

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

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 rank the dishes available in the 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 provided 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.

Healthy eating for schoolchildren is different from what adults eat every day. It should be harmonious and special. If an adult from harmful products may not be anything, then the child may appear allergic disease and other unpleasant symptoms.

For no one is a secret the simple truth that depending on how we behave at the beginning of something, our future life will depend. It’s one thing when your personal life doesn’t work out because of mistakes, and another thing is the undermined health of your child.

Deciding to adhere to the principles proper nutrition for schoolchildren and children, you will face a difficult obstacle - not the desire of a small child to eat certain foods. The child basically doesn't care useful product or not, the main thing is to manage to get what you want.

What you feed your baby will depend on many factors. For example, how active, smart, diligent and healthy a child will be. The less often you have to visit with a child medical institutions, all the better.

Most parents are very mistaken when they think that they should have the same diet with their children. If an adult stomach can survive for dinner, then a child's stomach is unlikely.

rules

A healthy diet for a child consists not only of special foods, but also a diet. How your child gets used to sticking to it will depend on his health.

Mode

It is necessary to eat food in a place specially designed for this: in the kitchen and at the table. Perhaps parents have a sin to snack at the computer. If yes, then you yourself need to forget about it. Because a child looking at you will never learn how to eat right.
The child should not have the habit of chaotically absorbing food at any time of the day. To do this, there are three full meals and two for snacks. They should be solid, not on the go. If a child adheres to a similar eating pattern, you will not hear tantrums from him about food.
After active games and walks in nature, you should not feed the student immediately. To have a great appetite, you need to wait 15 minutes and your baby will ask you to feed him.
Immediately from the habit of talking and playing while eating.
If you want your baby to completely eat a liquid dish, then do not put a sweet dessert in front of him.
Make sure that the student eats the entire serving, and does not feed the food to his beloved cat.
Your child should eat at least an hour and a half before going to bed.

Products

In order for the body of your student to work without failures, it is your duty to give him everything he needs. It doesn't matter if your child likes these products or not, in any case, he should consume them daily.

Milk and all its derivatives will give your student the calcium necessary for healthy bones and skeleton. It also has B2. This is a vitamin without which growth is impossible. Please note that more fatty cream, sour cream and cottage cheese should be given to the child three times a week.

White meat and fish are sources of phosphorus and protein. Without their sufficient quantity in the body it is impossible healthy life. The healthiest foods are chicken, rabbit, and lean fish. These foods need to be boiled, not fried.

Also, eggs should be present in a healthy menu for a student and a child. You can take not only chicken, but also more useful ones. Eggs contain D, A, E, trace elements that are easily absorbed. Just don't let the baby drink raw eggs, It is not safe.

The student must eat bread. Buy whole and give your child 3-4 pieces a day. Do not abuse varieties of white bread. Also, the baby should love to eat cereal. It is advisable to prepare a new one every day. Each type of porridge has its own supply of nutrients. This variety will benefit your baby.

Naturally, fruits and vegetables should be present in your menu. Just be careful with their number. As you know, these products are powerful allergens. Give your child a small amount of them and choose those that are grown in your area. Be sure to give your baby apples, raspberries, pumpkins, onions, greens, zucchini. Well, don't forget the potato queen.

How to get a child to eat "unloved" foods?

In this case, parents will have to learn how to be cunning and show their imagination. A child can be forced to eat any food. You will have to learn how to make his presence in the dish not noticeable, but also not to tell the smart child about it. For example, if the baby does not like cottage cheese, learn how to cook. Serve them with raspberry sauce, and the cottage cheese will not be noticed.

Problems with onions can be solved by chopping them a lot. You can also do it with other products. The most difficult thing is with cereals. you can make flour and bake pancakes from it. You can add cocoa to semolina and make chocolate porridge. Try to bake pancakes from oatmeal, and cook from rice. You can find a way out.

It is also important when serving to think that this dish will be eaten by a child. Decorate it properly, make it bright by drawing a smile.