Best food for having baby boy

Different Theories and If They're True

Diet to Conceive a Boy: Different Theories and If They're True

Medically reviewed by Katherine Marengo LDN, R.D., Nutrition — By Scott Frothingham on September 30, 2020

Do you have your heart set on having a boy? Looking for a way to stack the odds in your favor? Heard that changing your diet may help?

There’s no proven evidence for a special diet to conceive a boy — or, for that matter, to conceive a girl. According to the Mayo Clinic, “There’s not much the average couple can do to affect a baby’s sex.”

But there are some proponents who believe otherwise. Here, we take a look at the theories and their evidence — or lack thereof.

“Sex” and “gender” are evolving terms. In this article, biological sex refers to a baby’s X and Y chromosomes, with XX determining female and XY determining male.

Although there’s no clinical proof that changing your diet can help you conceive a boy, there are many supporters of traditional and natural remedies that feel it can. One of the most popular suggestions supported by anecdotal information is to make your body more alkaline.

This unproven remedy suggests that people with a more alkaline (high pH) “environment” are more likely to conceive a boy. This method recommends:

  • increasing intake of fresh fruits and vegetables
  • increasing intake of foods that contain potassium, such as bananas, salmon, avocados
  • increasing foods with high alkalinity, such as citrus fruits, root vegetables, nuts
  • avoiding dairy products

While there’s no evidence backing this theory, there’s rarely any harm in adding fresh fruits and veggies to your diet!

If you want to conceive a girl, on the other hand, this theory suggests increasing your body’s acidity.

A 2008 study of 740 women concluded there was a higher probability of having a male baby when the mother increased her calorie intake and ate breakfast cereals. Researchers hypothesized that this may be because higher blood glucose levels favor having a boy.

However, the United Kingdom’s National Health Service (NHS) suggests the conclusions of this study include inaccuracies that make it “ill advised” to suggest that increasing a woman’s caloric intake and eating breakfast cereals could increase chances of having a boy.

Different folks have different opinions about having a boy or girl. For some parents, it’s about balancing out their family with boy children and girl children. According to a 2011 Gallup poll, the most popular reasons for wanting a boy include:

  • men can relate to males better and have more in common (23 percent)
  • boys can carry on the family name (20 percent)
  • boys are easier to raise (17 percent)

With reproductive technologies like in vitro fertilization (IVF), you might have high-tech options such as sperm sorting and preimplantation genetic screening to improve your chances of having a boy. Sex selection done this way is much more common now than it was just a few years ago, when Chrissy Teigen and John Legend did it.

However, this practice has a wide range of ethical, religious, legal, and social implications and is considered controversial. If you’re doing IVF and have this option, keep in mind that it’s not necessarily a purely medical decision.

Planning on getting pregnant? You might have heard that certain diets can impact fertility.

There have been studies about the relationship of diet to fertility, but they lack the details to be of real use to people trying to conceive. For example, there’s positive fertility impact of vitamins and minerals such as folic acid, omega-fatty acid, and vitamin B12, but it’s not always clear how much of these supplements to take.

It’s good for both men and women to eat a healthy diet whether they’re trying to get pregnant or not. Prenatal vitamins (with vitamin B12 and folic acid) are already routinely recommended for people trying to conceive.

This desire to have a baby of a specific sex is often met with suggestions that haven’t been clinically proven, such as changing your diet one way to increase your chance of having a girl or another way to have a boy. However, there’s no scientific evidence that this works.

If you’re focused on having a boy, talk to your doctor about your hopes. They may have a suggestion or two and, importantly, they’ll have advice and recommendations on helping you have a healthy, happy baby, whether it turns out to be a boy or a girl.

Last medically reviewed on September 30, 2020

  • Parenthood
  • Becoming a Parent
  • Pregnancy Health

How we reviewed this article:

Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

  • Eat less for a girl, more for a boy? (2008).
  • Livingston G. (2013). The odds that you will give birth to a boy or girl depend on where in the world you live.
  • Mathews F, et al. (2008). You are what your mother eats: Evidence for maternal preconception diet influencing foetal sex in humans.
  • Newport F. (2011). Americans prefer boys to girls, just as they did in 1941.
  • Tobah YB. (2019). Can you choose your baby's sex?

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

Current Version

Sep 30, 2020

Written By

Scott Frothingham

Edited By

Jessica Jondle

Medically Reviewed By

Katherine Marengo, LDN, RD

Copy Edited By

Kara Williams

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Medically reviewed by Katherine Marengo LDN, R. D., Nutrition — By Scott Frothingham on September 30, 2020

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Foods To Eat To Conceive A Boy

Many couples wonder whether they can determine the sex of their baby before conception. If you’re longing for a son, you might be looking for ways to improve your chances of having a baby boy.

In this article, we’ll focus on whether diet can influence the sex of your baby. There are, of course, other considerations, too, such as the timing and position of sex.

Be sure to read our in-depth article How To Conceive A Boy | 6 Expert Tips to Have A Baby Boy for more information.

What are the chances of having a boy?

People often think that because there are two possibilities – having either a boy or a girl – they have a 50% chance of having a boy. In reality, it’s more complicated than that. The sex ratio is 105 male births for every 100 female births, so statistically, 51% of babies are boys.

How to conceive a boy

Sex determination comes down to which sperm fertilizes the egg. If the sperm carries a Y chromosome, the baby will be male. If the sperm has an X chromosome, the baby will be female.

Male-producing sperm move faster but run out of energy sooner, and this is why you should have sex close to the time of ovulation if you’re hoping for a boy.

Female-producing sperm can lurk for days waiting for an egg to appear; they move more slowly but have energy for longer.

Apart from timing sex to coincide with ovulation, is there anything else you can do to increase your chances of having a boy?

Foods to eat when trying to conceive a boy

If you’re desperate for a son, you might be wondering whether you can determine your baby’s sex by changing your diet before conception.

One theory you might have heard is that an alkaline body is more likely to conceive a boy. As a result, some people change their diet to eat more alkaline foods when trying for a baby.

There are plenty of people who will say it worked for them, but there is little scientific proof to back up this theory. Keep reading to find out which foods are considered more alkaline. While there’s little evidence to back it up, there’s no harm in adding fresh fruits and veggies to your diet.

Alkaline foods for conceiving a boy

If you’re interested in increasing your intake of high alkaline foods, you should:

Increase your intake of fresh fruits

There’s no harm in trying this. Increasing your daily intake of fresh fruits and vegetables will benefit your health. Try to eat a mix of fruits and vegetables each day. A popular way to do this is to ‘eat a rainbow’ and make sure you’re eating fresh fruits and veggies in a combination of colors every day. Leafy greens are essential to health, so include a good mix of these in your weekly shop.

Increase your intake of high-potassium foods

High potassium foods might increase your chances of conceiving a boy. Potassium is an essential nutrient that plays a crucial role in your health. Bananas, salmon, and avocado are all foods that contain potassium. Other foods that contain potassium include dried fruits, legumes, potatoes, winter squash, and broccoli.

Increase your intake of high alkaline foods

High alkaline foods are good for your health; increasing the amount of these foods in your diet could improve your health. High alkaline foods include citrus fruits, root vegetables and nuts. Leafy greens, such as Swiss chard, spinach, and kale are also excellent alkaline foods. You should aim to eat a serving of leafy greens every day.

Reduce your intake of dairy products

‘Boy’ sperm are said to do better in an alkaline environment, although this is not scientifically proved. For this reason, some people choose to avoid acidic foods such as dairy products when they are trying for a boy.

The science of dietary changes to conceive a boy

It is an old wives’ tale that the food you eat before conception can determine the sex of your child. Now, at last, science is catching up. Although some claims have been disproved, others are true.

Research for the Universities of Exeter and Oxford found that a baby’s sex is connected to the mother’s diet. The study found a link between high-calorie intake around the time of conception and the birth of boys.

The study followed 740 first-time pregnant mothers who did not know the sex of their babies. They were asked about their eating habits before and during the early stages of pregnancy. They were then split into three groups, based on their calorie intake per day around the time of conception. Women who consumed the most calories were more likely to have sons. For example, 56% of the women in the highest calorie group had sons, compared with 45% in the lowest calorie group.

The women in the higher calorie group consumed more calories and also consumed a wider range of nutrients, including potassium, calcium, and sodium. Researchers also found a strong link between eating breakfast cereals and producing sons.

What foods should I eat to conceive a boy?

According to the scientific research mentioned above, you should eat breakfast cereals and a make sure your diet is rich in healthy nutrients, such as potassium and calcium.

Fresh fruit and vegetables

You should focus on eating a healthy, balanced diet with plenty of fresh vegetables and leafy greens if you want to conceive a boy. A diet rich in nutrients will help prepare your body for pregnancy. Try to eat a variety of vegetables and fruits throughout the week. Cooking from scratch is an easy way to include more fresh vegetables in your diet.

Leafy greens

Make a habit of including leafy greens with your evening meal. This could be in the form of wilted spinach in a curry, a side of kale alongside your mashed potatoes or some pak choi in your stir fry.

Breakfast cereals

According to research, women who regularly ate breakfast cereal had a higher chance of giving birth to baby boys. You might want to include a bowl of cereal in your daily routine if you’re keen to welcome a son.

Skipping breakfast is a bad habit shared by many young professionals. Adding breakfast into your day is an easy way to increase your calorie intake and, according to the research, improve your chances of having a bouncing baby boy.

Best foods to eat to conceive a boy

Struggling for inspiration? Take a look at this list of foods to enjoy while trying for a son. You don’t need to eat everything on the list, but including some of these options will help you have a balanced healthy diet rich in alkaline foods:

Avocado smash

Avocado is an alkaline food that tastes wonderful with breakfast. Smash up some avocado and add some salt and perhaps a squeeze of lime. You could serve it with fresh vegetable crudites for a snack or on the side of a big breakfast.


Since the science backs it up, you can’t go wrong with a banana. This is an ideal snack to keep handy when you’re hoping to conceive a baby boy. You could chop up a banana to add to a spicy curry or add slices to your morning bowl of porridge.

Winter vegetable soup

Root vegetables are alkaline foods, and a winter vegetable soup is a perfect way to enjoy a variety of them. Winter squash, potatoes, carrots, and other root vegetables will taste delicious in a steaming bowl of winter vegetable soup. Add some lentils for extra goodness and don’t forget to include some chopped cabbage or kale to boost your leafy greens intake.

Vegetable stir fry

A stir fry is another easy way to include mixed vegetables in your diet. Throw some mushrooms, peppers, mange-touts, bean sprouts, and other vegetables into a wok and heat with some oil. Add a satay sauce and some cashew nuts to give this meal a delicious flavor. Don’t forget to include leafy greens like pak choi in your stir fry. A sprinkle of sesame seeds will top it off nicely.

Supplements to conceive a baby boy

Taking daily supplements could help your body prepare to conceive a baby boy. For example, evening primrose oil improves the quality of cervical mucus, making it easier for sperm to reach the egg. Boy sperm move more quickly, so a smoother journey to the egg could help them get there faster.

When trying to conceive a baby, it is essential to take a folic acid supplement. Folic acid is vital during the early stages of pregnancy, so you should start taking it in advance to ensure you have enough of this essential vitamin.

Foods for a man to eat to conceive a boy

It’s not all about what the woman does; the male partner can influence the sex of the child, too.

Can the father’s diet around conception determine the sex of the baby? Many people swear by maternal dietary changes around conception for helping them conceive sons, but there are few stories about the impact of paternal diet. Science tells us that a healthy lifestyle improves sperm production, but can it determine the sex of your baby?

Although little is known about the impact of paternal diet on the sex of the baby, it won’t hurt to eat well when trying for a baby. Taking care of yourself and eating well can be beneficial for you and your sperm production.

Here are some foods to consider adding to your diet when trying for a baby:

Foods high in zinc

Zinc has been found to improve male fertility by increasing semen volume. Foods high in zinc include oysters, beef, dairy, nuts, and whole grains.

A variety of fresh fruit and vegetables

Eating a variety of fresh fruit and vegetables can increase sperm count and improve sperm quality.

Nuts and seeds

Nuts and seeds can improve the quality of sperm. Nuts and seeds contain Omega-3 fatty acids, which can help to improve sperm quality.

Other things men can do

It’s not all about the food you eat; there are other things men can do to conceive a boy:

Wear loose underwear

Looser underwear is said to improve your chances of conceiving a boy. This is because tight underwear increases the temperature in the scrotum and reduces the number of sperm produced.

Female sperm (X chromosome sperm) are more resilient and are said to have a better chance of surviving the higher temperatures. Opt for loose, airy boxer shorts if you’re hoping for a son.

Make sure she orgasms

If the woman orgasms, this could improve your chances of conceiving a boy. Some claim that an alkaline solution is secreted into the vagina during a female orgasm. This alkaline solution is said to improve the chances of male-producing sperm surviving. Therefore, to time it perfectly, she should orgasm before you do, so the alkaline secretion is there before the semen.

How to have a baby boy 100%

There is no way to guarantee you have a boy through diet alone. The only way to be sure you have a boy is to have scientists select an embryo for you, based on sex; this method is illegal in some countries.

Some believe you can influence the sex of your baby by paying attention to the time of ovulation. Male-producing sperm swim faster and tire sooner, so sex needs to happen around the time of ovulation for boy sperm to be successful.

It’s also said that deep penetration can help y-carrying sperm to reach their destination faster. Depositing the sperm as close to the cervix as possible can also improve the chance of a ‘male’ sperm fertilizing the egg. Positions that encourage deep penetration include doggy-style and standing. It also helps if the woman orgasms.

The most important thing to remember when trying to conceive a boy

The most important thing is to have a healthy baby. You might be desperate to welcome a baby of a particular sex, but it’s important to bear in mind that you cannot simply pick a baby’s gender.

Although there is no harm in trying the above suggestions in the hope of improving your chances of welcoming a baby boy, it’s essential to realize that there are no guarantees.

Healthy nutrition for men - proper nutrition for men for every day and week

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Healthy nutrition for men

The basic principles of a healthy lifestyle are familiar to everyone: you need to maintain a balance of nutrients, drink enough fluids and make sure that the diet has enough vitamins and minerals. But proper nutrition for men has its own characteristics, which are associated with metabolism and hormonal levels.

Men's Diet Features

Men's metabolism differs significantly from women's due to hormones. The main one is testosterone. It is responsible for secondary sexual characteristics, regulates the metabolism of fats, proteins and carbohydrates. The male hormone is involved in the division of red blood cells and their saturation with hemoglobin. Therefore, men are less likely than women to develop anemia, and the hemoglobin rate is higher.

Testosterone influences resistance to stress, body fat distribution, muscle mass. With sufficient concentration, a man has a high libido, is sexually active and hardy. But with a decrease in the synthesis of the hormone in the testes, the entire body suffers.

Testosterone production depends on many factors, proper nutrition is one of them. Cholesterol is necessary for the normal synthesis of the hormone, so it cannot be completely excluded from the diet. But the excess of animal fats and simple carbohydrates, which lead to obesity, is also dangerous. In this case, testosterone is converted into estrogens in adipose tissue - female sex hormones that strike at potency.

Male features include increased metabolism. Therefore, it is easier for them than women to lose weight, but they require more calories, vitamins and minerals to maintain health. The need is influenced by the age and occupation of the man. Approximately with an inactive lifestyle, the following amount of energy is needed:

  • 18-30 years old - 2400 kcal;
  • 31-50 years old - 2200 kcal;
  • over 50 years old - 1800 kcal.

Those who lead a more active lifestyle and exercise periodically need to increase their calorie content by 200-300 kcal. If a man plays sports, works hard physically, then the need for calories increases to 3000 at a young age, but decreases to 2400 after 50 years.

Basic rules for a healthy diet for men

It is believed that the basis of the male diet is meat. This is partly correct, meat products contain a large amount of protein and essential amino acids, which are not found in plant foods. But an excess of protein food harms men's health, you must adhere to the rule - 1 g of protein per kilogram of body weight. But these should be high-quality natural products, not semi-finished products.

Many people ignore vegetables and fruits, leaving potatoes, cucumbers and tomatoes as an exception. But plant foods are good for health. It is a source of many vitamins, minerals, as well as ballast substances - fiber, which ensures normal digestion and protects against the development of constipation. For those who tend to have bowel problems and have low fiber diets, you can supplement your diet with fiber capsules.

The amount of fat should be small, you need to remember that cholesterol is needed for men's health. To maintain the prostate, preserve sexual function, protect blood vessels and the heart, the nervous system, it is necessary that omega-3 and omega-6 acids be present in the diet. Most of them are found in vegetable oils, fatty fish, nuts, wheat germ. But you can take it ready:

fish oil concentrate;

complex of omega-3, 6, 9 acids;

capsules Orihiro Omega-3.

Every day, the menu should contain foods rich in vitamins and trace elements involved in sperm production and testosterone production. These substances include zinc, selenium, vitamin C, E and group B. The need for them increases several times if a man has bad habits - smoking or he abuses alcohol. Then it will not be possible to fill the deficiency only with the help of nutrition, it is necessary to take special vitamin complexes:0003

  • Evalar Effex;
  • Superum;
  • Unitex;
  • Alphabet.

Products that are harmful to men's health

To maintain health, it is necessary to exclude from the diet products that are harmful to the body. Meat is a favorite male food, but it must be natural. The composition of sausages, sausages, fast food has a lot of hidden fat, trans fats. They disrupt metabolism, damage blood vessels and lead to obesity.

Smoked meats, foods rich in dyes, preservatives, artificial flavors do not belong to healthy foods. Therefore, any prepared food should be excluded from the diet. It is better to spend time and cook a full meal.

Harmful foods also include sweets and starchy foods. This is a source of simple carbohydrates that are quickly absorbed into the blood and deposited as subcutaneous fat. Such dietary errors lead to the development of obesity, metabolic syndrome, which includes hypertension, type 2 diabetes mellitus and atherosclerosis of the vessels.

Alcoholic drinks, which are often abused by men, are also harmful to health. They disrupt the liver, lead to the accumulation of harmful metabolic products in the blood. Beer contains phytoestrogens - plant analogues of female hormones that cause potency disorders and female-type obesity. Sometimes losing weight does not help restore sexual function. But Leveton vegetable tablets help in this.

Healthy Foods

To create a proper nutrition program, you need to take healthy foods as a basis. By alternating different types of protein foods, including the amount of fat and carbohydrates you need, you can maintain your health and improve well-being.

The following foods are considered healthy for men:

  • lean meats - veal, chicken, turkey, rabbit meat;
  • fatty fish - herring, trout, mackerel, salmon;
  • fermented milk products - cottage cheese, kefir, natural yogurt, fermented baked milk, sour cream, low-fat cream;
  • seafood - shrimp, crab, octopus and crayfish;
  • vegetable food - any vegetables and fruits;
  • nuts, mushrooms.

Milk can also be included in your diet, it is a healthy food. But some adults have an intolerance to milk protein, which is manifested by diarrhea. Therefore, whole milk should be treated with caution.

How to make a weekly diet for a man

A properly designed nutrition plan will allow you to maintain an optimal balance of nutrients, vitamins and not feel hungry. Therefore, during the day you need at least 4-5 meals approximately every 3 hours.

Breakfast should be hearty and contain sufficient amounts of protein and carbohydrates. Moreover, the protein should be easily digested. Therefore, in the morning you can cook an omelet, scrambled eggs, porridge with milk, cottage cheese casserole. Sandwiches with sausage, butter cannot be called proper nutrition.

The next meal can be in the form of a snack 2 hours after breakfast. Enough at this time to drink kefir, yogurt, eat fruit. At lunch, you need to get the main amount of calories and nutrients. Therefore, they use recipes for hearty meat dishes, offal. You can plan meals for the week. It might look like this:

  • Monday - chicken breast with stewed vegetables;
  • Tuesday - baked veal with mashed potatoes;
  • Wednesday - fish steak with rice;
  • Thursday - risotto with chicken and vegetables;
  • Friday - pasta with chop from any meat;
  • Saturday - chicken liver with buckwheat;
  • Sunday - baked mackerel with vegetable stew.

You don't have to eat soup every day to eat right. This dish is healthy, but too strong meat broth can have a bad effect on digestion. But be sure to add any vegetable salad at lunch. If you can’t cook dinner at home, you have to go to a cafe, it is better to give preference to those establishments where homemade food is prepared.

For an afternoon snack, you can prepare a salad of fresh or boiled vegetables, cottage cheese dishes, fruits or dairy products. Dinner should be no later than 3 hours before bedtime so that what you eat is not deposited in the form of fat, and the stomach has time to digest food. For dinner, it is recommended to choose simple dishes, do not eat heavy fatty and fried foods, protein foods. It is better to give preference to carbohydrates - cereals, vegetables, as well as fermented milk products.

You need to eat regularly, hunger is just as bad for the body as overeating. Do not forget about the drinking regime. On average, a man needs 1.5 liters of fluid per day, but with increased loads, when working under the scorching sun, the amount of water increases significantly.

Diet food

In some cases, dietary rules change. If a man needs to lose weight, you need an effective diet. It aims to control calories consumed, reduce the amount of fat, sugars and foods that increase appetite. At the same time, it is necessary to increase physical activity. For men who want to lose weight, it is important to introduce L-lysine into the diet, which controls carbohydrate metabolism. L-arginine will help to improve the functioning of the cardiovascular system with excess weight, maintain sexual function.

The diet is not accompanied by a decrease in the number of meals, otherwise the feeling of hunger will appear. You just need to reduce the energy value by including more vegetables and fruits in the menu.

When following a diet for weight loss, it is better to plan a diet for a week and stick to it carefully. This will allow you to observe the caloric content of food, control weight and avoid harmful foods. But we should not forget that food is only one of the components of a healthy lifestyle, which includes the rejection of bad habits, physical activity and sufficient time for rest.

Ten healthy foods that must be in a child's diet • INMYROOM FOOD

Every mother takes care of her child, and this care is reflected in many things. For example, in the preparation of a competent and balanced diet.

It's no secret that a young body is in dire need of vitamins, minerals and other useful substances. This is a guarantee that your child will grow up big and healthy. Strong immunity and proper nutrition will help to resist the harmful effects of the environment, activate mental activity and, as a result, easily cope with school workloads.

For loving mothers, we have compiled a list of 10 healthy foods that you should definitely include in your child's diet so that he grows up healthy and strong.

1. Nuts and nut butter

Foods that are similar in value to nuts can be counted on the fingers of one hand. Nuts are a real storehouse of vitamins and minerals. They are especially rich in vitamin E, which increases the body's defenses and strengthens the immune system, as well as calcium and iron, which are very important for the body to grow strong and strong.

This product must be in the diet of every schoolchild. You should eat nuts and younger children. If your baby is already familiar with fruits, vegetables and cereals, then you can and even need to introduce nuts into the diet. The only question is in what form, because nuts are a fairly solid food.

An excellent solution is nut butter. It should be added in small amounts to cereals or purees. You can buy nut butter in the supermarket, but it is better to cook this product at home. Moreover, it is not so difficult. Pour the nuts in an even layer on a baking sheet and bake in an oven preheated to 180 degrees for 25 minutes. After that, grind the nuts in a blender until they acquire a paste-like consistency. This will happen in about 5-15 minutes - it all depends on the power of your blender. If desired, honey can be added to the paste. It should be stored for no more than 2 weeks in a closed form in the refrigerator.

2. Chicken eggs

Chicken eggs are very healthy for children. In their composition, you can find 12 vitamins that the body needs for normal life. These are, for example, vitamins A, D, E, group B. Eggs also contain minerals in large quantities: calcium, phosphorus, iodine, copper, iron, cobalt. There is a lot of fat in the egg yolk, but these are polyunsaturated fatty acids that only benefit the body.

Chicken egg is perfectly absorbed by the human body, so this product must be included in the diet. Eggs will be a great breakfast for your kids. They charge the body with energy and vitality and provide a feeling of satiety for a long time. From them you can cook a large number of delicious dishes: scrambled eggs, scrambled eggs, egg pudding.

3. Butter

If you watch your figure and get scared at the mere mention of the word "fats", this does not mean at all that they are completely contraindicated for your child. It has been scientifically proven that under no circumstances should saturated fats and "correct" cholesterol be excluded from the diet of children under 2 years old - they play an important role in the development of the child's brain and nervous system. Give preference to organic oil and, in consultation with the pediatrician, introduce it into the diet, adding a small amount to baby food. Of course, we are talking about the moment when your child has already mastered one-component purees.

Our mothers and grandmothers were carriers of valuable information about butter on an intuitive level. There is, perhaps, not a single schoolboy of past years who would not eat sandwiches with butter in the morning. And this makes sense. Fats help to maintain a feeling of satiety for a long time, it is better to absorb fat-soluble vitamins and make food tastier. The result is happy students and good grades.

4. Beans and lentils

Legumes are an important source of vitamins. Particular attention in the preparation of a child's diet should be paid to beans and lentils. They contain many vitamins and minerals - iron, zinc, manganese - and other useful substances, such as folic acid. In terms of protein content, beans and lentils are very close to meat products. If you want to add variety to your diet while still maintaining its nutritional value, legumes are a good alternative.

To make beans and lentils easier and faster to cook, soak them in water overnight. In the morning, beans should be strained and boiled until soft. If you're cooking red lentils, you don't need to soak them, as they cook fairly quickly. Legumes can become both an independent side dish and an integral ingredient in various soups and vegetable stews.

5. Fish

Everyone knows about the beneficial properties of fish and its importance for a child. Fish is an important source of vitamins, minerals and other nutrients.

It contains omega-3 polyunsaturated fatty acids, which are responsible for cell growth, help strengthen bones and improve vision, play an important role in brain development and enhance mental activity, and increase the body's defenses. All these important properties make fish such a useful and indispensable product in the children's diet.

6. Herbs and spices

Childhood is not a reason to refuse herbs and spices. Add them to the meals you cook for your children. They will help make the dish tastier and more interesting, bring variety to the usual menu and saturate food with additional vitamins and minerals. Herbs are a valuable source of vitamin E and strengthen the immune system, while spices improve the functioning of the digestive system and have a positive effect on the overall tone of the body.

Popular and healthy combinations: fruit puree with cinnamon, cauliflower with nutmeg, meat sauce with cumin or oregano, vegetables or chicken with thyme, avocado with cilantro, fish with parsley and lemon.

7. Tofu

Tofu is basically soy milk curd. The process of making it is very similar to the process of making cheese. Therefore, sometimes tofu is referred to as cheese. Already from the definition it is clear that this product is very useful. It contains a large amount of iron, zinc and a lot of protein. This product has a high energy value. No wonder it forms the basis of vegetarian nutrition. All of the above facts make tofu a product that is ideal for children.

Tofu can be cooked in a variety of ways. Choose the one that will appeal to your child: bake, boil, fry. Tofu can become both an independent and very nutritious snack, and one of the ingredients in delicious desserts.

8. Wheat bread

A child is nowhere without bread. Choose for your child wheat bread or options with seeds and bran.

Some parents believe that eating a lot of bread is harmful for children, because this product contains gluten and this can lead to the development of celiac disease, a chronic disease of the intestines and digestive system. However, there are also studies that prove that completely eliminating bread from the diet of children is not advisable, because, on the contrary, it can increase the risk of developing this disease. Therefore, bread should be included in the child's diet, but in moderation, although in principle your child will not eat more than necessary.

Bread can also be replaced with whole grain breads and biscuits, as well as wheat flakes. The latter will be the perfect breakfast in the company of low-fat milk.

9. Natural yoghurt

Yogurt is not only tasty, but also healthy. All children are not indifferent to this product and gobble it up with great pleasure. And parents are only happy, because yogurt contains a large amount of vitamins, calcium, and other useful substances that help the child grow up healthy and smart.

However, it is important to clarify here that yoghurts, which are in great abundance on supermarket shelves, are not a very healthy product for your child. Jars of dyes and flavors contain too much sugar in their composition. Choose natural yoghurts for your child without additives. You can sweeten them with natural delicacies - for example, berries and fruits, honey, syrups.

10. Red meat

Iron and zinc, which are found in large quantities in red meat, are perfectly absorbed by the child's body. Red meat is a unique source of complete protein, which is essential for normal human growth and development.

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