Health and Fitness

Examples of nutritious foods for children

It is considered  nutritious food for children when they provide  nutrients , calories and vitamins in adequate amounts according to each stage of their development. Consequently, children, being in full physical and intellectual growth, require some foods more than others.

6 Examples of nutritious foods for children

1- Proteins

Foods rich in protein promote the growth of muscles, tendons and organs, which is why they are considered one of the 6 nutritious foods for children . In addition, proteins help the body make neurotransmitters (connections between neurons), hormones, and enzymes . The richest and most essential foods for the nutrition of a child are:

  • Meat
  • Egg
  • Cheese
  • Milk
  • Yogurt
  • Fish

These foods should be administered 3-6 times a week.

2- Fruits and vegetables

The daily consumption of at least 1 or 2 fruits provides fiber , potassium and magnesium through the absorption of vitamin C. This vitamin is usually found in citrus fruits such as kiwi, grapefruit, orange, lemon or vegetables such as spinach, chard and lettuce . It is very important that children eat green leafy vegetables at least 2 times a week.

Vegetables produce vitamin A in the body, protecting skin tissues and promoting faster healing after a wound or injury, thanks to the fact that they also strengthen the immune system . Those red or reddish vegetables help the circulatory system and stimulate memory .

3- Nuts and seeds

Children require the consumption of a certain amount of fats found in nuts (such as almonds, walnuts and hazelnuts) and in seeds (sunflower, flax, chia, etc.).

It is suggested about 2 walnuts or almonds per day. It is important to avoid the excess of dried fruits since they could increase the weight of children considerably. A tablespoon of seeds in the morning along with milk or yogurt provide the amount of this food that children need.

4- Liquid

Children should drink at least 2 liters of water daily. This allows waste in food to be eliminated through urine. In addition, water regulates body temperature, promotes digestion and prevents constipation.

Sodas or carbonated beverages, foods with sugar (although the consumption of sugar is necessary as a food for the body and brain, it is necessary to regulate its consumption), French fries, snacks and all kinds are left out of this list of priorities. of fast food.

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