Easy digestive food for baby
Foods That Help Regulate Digestion for Babies | Healthy Eating
By Andra Picincu Updated December 06, 2018
Tummy pain, vomiting, constipation and acid reflux affect most babies in their first months of life. It's not uncommon to see newborns who are spitting up large amounts of milk or choking during feedings. Colic and diarrhea are common too. As a parent, it's your responsibility to keep your baby healthy and make sure he receives the nutrients needed for optimum growth. Certain foods aid in digestion and can improve your child's ability to absorb nutrients.
Experts recommend breastfeeding for up to six months. Breast milk provides your baby with the energy and nutrients he needs to grow strong and healthy. It also supports brain development, improves cognition and protects against infections.
Studies indicate that respiratory problems, asthma, allergies and diarrhea are less common in babies fed with breast milk. Additionally, breastfeeding has been linked to better overall health and higher IQ scores. The proteins in this superfood are easier to digest and better tolerated compared to infant formula.
As your baby grows, you can slowly introduce him to solid foods. Bananas are particularly beneficial for his tummy. These naturally sweet fruits boast large amounts of fiber, leading to better digestion. They can help with diarrhea and constipation, balance gut flora and increase satiety.
Bananas also boast anti-inflammatory, antiviral and antibacterial properties. Therefore, they can protect your baby against germs and infections. Plus, they're rich in pectin, a type of fiber that regulates digestion and promotes regularity. Tryptophan, an amino acid found in these fruits, improves sleep and relaxes the body.
Broccoli for Babies
Packed with calcium, folate and antioxidants, broccoli is one of the healthiest foods for babies. This cruciferous veggie helps restore gut flora and decreases inflammation in the GI tract. Due to its high fiber content, it relieves constipation and supports digestive health. Furthermore, it boosts gut bacteria, leading to a stronger immune system and improved nutrient absorption.
Refrain from giving too much broccoli to your baby. When consumed in large amounts, this vegetable may cause bloating and gas. Ideally, use pureed broccoli, which is easier to digest.
Yogurt – Preferably Plain
Rich in probiotics, yogurt is easy to digest and helps intestinal flora. Most brands contain Bifidobacterium lactis and Lactobacillus acidophilus, two bacterial species that repopulate the gut and improve digestive function. The microorganisms living in the gut play a key role in metabolism, immunity, brain health, body composition and much more.
Unless your baby is allergic to dairy, yogurt is a safe, healthy choice. Plus, it's lower in lactose than milk. In addition to probiotics, it contains calcium, protein, vitamin D and other nutrients. Your child needs calcium for bone growth and development. Vitamin D improves calcium absorption and enhances immune function.
Opt for plain yogurt and avoid flavored varieties. Fruit yogurts may contain added sugar, preservatives and synthetic dyes that affect overall health in the long run. A good choice is Greek yogurt, which boasts more protein than its conventional counterpart.
These are just a few of the many foods that promote digestive health in babies. Your child can also eat avocado, infant cereals, skinless apples, prunes and pureed vegetables. Another healthy option is pineapple, which contains bromelain, an enzyme that regulates digestion and prevents bloating. Nuts, seeds, peanut butter, popcorn, citrus fruits and chocolate may cause an upset stomach, so it's better to avoid them.
Anti-Inflammatory Baby Food | Foods to Help with Baby's Digestion
Previous | NextSolid Foods, Inflammation, and Poop
As your baby’s digestive system matures, they will start to experience different signs of solid food readiness. When you and your pediatrician have decided your baby is ready, you’ll notice their digestion go through several changes. In the transition from breast milk to solid foods, one of the first things most parents notice is that baby’s poop will change. Yes, never before did you think you would talk and think and worry so much about poop.
When your baby is on a liquid diet of breast milk, their gut is prepared and can easily absorb it. When you start introducing solid foods to your baby’s diet, their poop will start to reflect how easily food is passing through the digestive system. One of the reasons why pediatricians recommend introducing solid foods one at a time is so you can start to understand how your baby reacts to each food. Pay attention to your baby’s poop. It will show how easily your baby is digesting each food and help alert you to any possible allergic reactions.
Also if you are still breastfeeding, everything you eat gets passed to your baby. If your baby is constipated or has diarrhea, consult with your pediatrician to look at what you are eating that could be unintentionally causing a reaction.
Most Poop-ular Digestive Issues in Baby
Baby is experiencing diarrhea if they are suddenly having more bowel movements than usual and/or their stools are runnier than usual. Diarrhea in babies is very common, and most cases will clear up on their own. Contact your pediatrician if the diarrhea is accompanied with signs of dehydration, blood in stool, or high fever.
If your baby is battling a typical case of baby diarrhea, you want to find binding foods to help firm up their poop. Also remember to continue to offer baby lots of liquids to keep them well-hydrated. Some foods to try:
If your baby is constipated with infrequent bowel movements or hard, painful stool, you want to find loosening foods to soften your baby’s poop, so it can easily pass through their digestive track. Here we want to offer foods high in fiber as well as keeping baby well-hydrated with lots of breast milk and/or water. Some foods to try:
-"P" Fruits: peaches, plums (and prunes), pears
These foods can also be accompanied with light belly massage (rubbing tummy gently in a circular motion, a warm bath, and exercise to help get things back on track.
Poop-tastic Foods for Baby's Digestive System
- Applesauce: Easy to digest, apples have been studied for their anti-inflammatory benefits and because they can help improve your gut microbiome. Applesauce may help alleviate symptoms of diarrhea and constipation because of its fiber. Apples contain phytochemicals called flavonoids. The polyphenols in apples actually form a protective layer on the stomach lining, helping to soothe your baby's upset stomach.
Apples are also rich in dietary fiber and pectin, which are essential for smooth bowl movements. This makes apples a great choice for babies whose digestive systems are maturing and need foods that are easy to digest.
- Oatmeal:Oatmeal is a nutritious, fiber filled meal for your baby that can also help with your baby’s digestion and provide anti-inflammatory benefits. Because oatmeal is high in dietary fiber, it is easy for baby to digest, facilitating regular bowl movements for your baby. Furthermore, oats are rich in iron, magnesium and zinc – all important for your baby’s digestive system. To learn more, check out our post on the 5 Wonderful Benefits of Oatmeal for Baby.
For a gentler transition, you can mix oatmeal with breast milk or formula to a thin consistency when your baby is starting solids, gradually increasing the texture as your baby grows.
- Bananas: Bananas are recommended to treat inflammatory bowel disease in the anti-inflammatory diet (Nutrition Journal, January 2014). They are also excellent at naturally treating diarrhea. As any fruit, bananas have natural sugars, so they are best given in moderation and balanced with plenty of whole grains and vegetables in baby's diet.
- Cinnamon: Cinnamon has long been used to regulate blood sugar but did you know that it also helps lower inflammation? Cinnamon has an anti-inflammatory component that can help your baby combat systemic inflammation. In small quantities, cinnamon can help decrease the inflammation in your baby. You can either sprinkle a pinch of organic cinnamon in your baby’s food or if you are breastfeeding, use it in your own food, and it will be passed through the breast milk to your baby.
- Water: Not really a “food” but just as important for your baby’s digestion, so we wanted to make sure to mention it. Water will help flush your baby’s system and help them push out or rehydrate what has been lost. Make sure you keep your baby hydrated.
The AAP recommends waiting until at least 6 months of age to introduce solid foods. Because every baby is different, speak to your pediatrician first if you are wondering when is the best time to start solids with your baby. Watching baby discover the wonderful world of food is one of the joys of early parenthood, but it's important not to rush it. Breast milk and formula in those first months shape your baby’s healthy diet and digestion for years to come.
If you are looking for a gentle blend of foods to build baby's healthy gut, support digestion, and reduce inflammation, our certified PhD in Infant Nutrition designed our Anti-Inflammatory Tummy Variety Pack. Subscribe and save 20% + free shipping, so you have a constant supply on hand to soothe tummy troubles on the spot.
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14 healthy dishes for childhood diseases
Fighting a cold
Runny nose, cough and fever do not always require medication. The first symptoms are easy to eliminate by adding healthy foods to the baby's diet:
Most cough medicines contain cysteine. This amino acid thins mucus and makes it easier to pass. The baby can get a useful organic compound without pills. It is enough to give the child chicken broth or a light soup cooked on its basis. Chicken meat is rich in cysteine.
For the same reason, you can give your child chicken breasts, from which the broth was prepared. Just don't force feed your baby. Offer him solid food when he has an appetite.
Boiled and baked apples are no less useful. This delicacy strengthens and stimulates the immune system.
One of the best cold remedies for babies over 9months. Quince compote has a beneficial effect on the lungs and bronchi, helps to get rid of inflammation of the upper and lower respiratory tract. This is the first aid for obstructive bronchitis, which is often diagnosed in young children. Compote is best given before feeding, starting with half a teaspoon and gradually increasing the dose.
Important! There is a list of prohibited foods that should be excluded from the menu of a child with a cold. Viruses affect more than just the respiratory system. They are carried by the blood throughout the body, enter the liver and pancreas. Therefore, a cold baby should not eat foods that irritate these organs. Eliminate from his diet:
- Fresh fruit (except banana)
- Raw vegetables - especially spinach, cabbage and sorrel
Universal products for viral infections
When any viral disease worsens, the child needs easily digestible food. Also, the infected organism needs foods rich in probiotics - the baby's immunity is directly related to the work of his intestines.
An ideal dish for ARVI and other viral diseases. Feed your baby thin oatmeal, use oatmeal in broths, or as a side dish for steamed patties.
Fermented milk products
Every day give a sick child kefir, yogurt without additives and cottage cheese with banana pieces.
Biliary dyskinesia? There is a way out!
Recently, this diagnosis has been increasingly common in children under six years of age. With biliary dyskinesia, the outflow of bile into the duodenum is disturbed. Because of this, the absorption of nutrients by the body is disrupted. The disease is accompanied by pain in the right hypochondrium, vomiting or nausea. A baby suffering from dyskinesia is not gaining weight well, cannot eat normally.
- Purees and steamed dishes
Delicate mashed potatoes or vegetables, chopped minced meat (the meat is passed through a meat grinder twice) and steamed dishes are a salvation for a sick baby. The child is fed small portions every two hours. Do not allow long intervals between meals.
Important! Sweet, cold, spicy and fatty foods are forbidden in this disease. They can cause spasm of the biliary tract with acute attacks of pain.
First aid for myocarditis
Protracted viral infections in some cases cause myocarditis - inflammation of the heart muscle. This is a fairly common complication. Its symptoms appear after the flu or SARS in the form of weakness and fatigue against the background of irritability and poor appetite. If your baby has a suspicion of myocarditis, it should be shown to a pediatric cardiologist and the following dishes should be introduced into the child's diet:
Vegetable salad dressings
A sick child should be given salads of fresh vegetables and herbs dressed with unrefined olive oil or sour cream. They contain polyunsaturated fatty acids, which provide additional energy to the heart muscle. In addition, vegetable oil and sour cream allow you to better absorb the vitamins contained in vegetables. We are talking about fat-soluble groups A, D and E, which have a beneficial effect on the functioning of the cardiovascular system.
Give your baby fish, meat and dairy products (especially cottage cheese). Feed your baby five small meals a day. The last meal is two hours before bedtime. If the baby gets hungry, give him a glass of kefir and a pureed apple an hour before going to bed. The baby can be fed with breast milk or formula also an hour before bedtime.
Important! Spicy, fried, smoked and salty foods are prohibited.
Regardless of what kind of allergy the baby suffers from (food, respiratory, skin), he must be transferred to a special diet during each exacerbation. Such a menu is compiled by the attending physician, based on the individual characteristics of the patient. However, there are universal products that will help alleviate the condition of the child:
The best version of the morning dish is hypoallergenic porridges cooked with green apple broth. Use buckwheat, rice, corn or barley flakes.
In particular rice, barley or vegetable soups. They can be given to the baby for lunch. Whole grain bread would be a good addition.
Meat and cereals for dinner
Give your baby lean meats (turkey, rabbit, beef) with buckwheat, rice or barley as a side dish.
Daily offer your child plain yogurt, kefir, cottage cheese or curdled milk.
Vegetables, fruits and berries
The list of permitted products is extensive. You can give potatoes, cucumbers, pumpkins, zucchini, turnips, pears, bananas, green apples, melons, cherries, currants, plums, lingonberries and blueberries. Cook compotes from these fruits and berries. Salads can be seasoned with sunflower or olive oil.
Important! Fish, eggs, caviar, milk, soda, chocolate, red apples, citrus fruits, pineapples, tomatoes, strawberries, strawberries, honey and nuts are prohibited. Canned food, spicy and smoked dishes, sausages, spices are prohibited.
What foods should not be eaten by children and how to teach them to eat right?
Proper nutrition of children is underestimated by many. After all, our parents, grandparents somehow grew up without this knowledge. But in fact, the older generations, who grew up in conditions of total scarcity, did not have to fight temptations. They just didn't exist. And the products that were available were much more suitable for the definition of proper nutrition than the food that children now eat. And it's not even about fast food, the dangers of which are known to almost everyone. Nutritionists and other children's doctors spoke about what foods children should not eat and how to teach them to eat right in an interview with MIR 24.
“Nutrition is one of the main factors determining the normal development of a child, it has the most direct impact on his growth and health,” says pediatrician, senior medical consultant of Teledoctor 24 Maria Mamedova . - It is most important to observe the principles of rational nutrition in children of early and preschool age. This period is characterized by intensive growth processes, improvement of the functions of many organs and systems, especially the nervous system, enhanced metabolic processes, and the development of motor activity.
What not to eat for babies and preschool children
Vinogradov pediatrician Vladislav Zyablitsky , in addition to harmful foods for children of all ages, pediatricians emphasize foods that children under 3 years old should not eat. Here they are.
- Seafood such as shrimp, mussels, crabs (allergic).
- Sausages, sausages, sausages (overflowing with flavors, dyes, preservatives).
- Lamb, fatty pork, meat of waterfowl (geese and ducks) - contain an excessive amount of refractory fats of animal origin.
- Melon and grapes (increase gas production and increase the load on the pancreas).
- Everyone's favorite delicacy is ice cream (has an increased level of fat content, sugar content, harmful additives that can cause allergies).
- Honey if the child is prone to food allergies.
- "Adult" non-adapted milk (dangerous with allergies, problems with the gastrointestinal tract, reduced immunity of the child's body, metabolic disorders, atherosclerosis and arterial hypertension in the future).
- Cakes, cakes, sweets, chocolate, puff or shortbread cookies, other confectionery. They are crammed with food additives, sugar, fat, but contain almost no nutrients.
- Cocoa - due to the high fat content of the drink and the invigorating alkaloid theobromine.
- Do not give tomatoes until 1 year of age (they overload the kidneys).
- Only after 1.5 years is it permissible to give the child garlic, onions, bell peppers in small amounts.
- Pickled cucumbers and pickled tomatoes should not be given until 2 years of age (due to bacteria).
- Nuts, especially peanuts (very strong allergens).
- Celery (excessively activates the activity of the pancreas).
- Red and black caviar is forbidden up to 5 years (very allergenic, includes preservatives; contains excess salt, which is fraught with kidney problems). For the same reason, salted fish is prohibited.
- Mushrooms - the child's body does not contain enough enzymes to digest them. In addition, mushrooms accumulate radioactive substances and heavy metals.
Strictly not recommended for all children, regardless of age: salty crackers, chips, french fries, hamburgers and other fast food.
“The best way to avoid a child's love for such food is not to go to places where it is sold. Confidently walk past the bright signs of fast food restaurants, ignore the aroma of pies in a kiosk near the subway, forget about noodles and instant soups. After all, this food is a direct path to obesity, diabetes, to malfunctions of the immune and cardiovascular systems,” says Maria Mammadova. The pediatrician adds a few more to the list of products prohibited for preschoolers.
- Semi-finished products . It is fast, convenient, but not useful for children whose gastrointestinal tract is imperfect - the processes of digestion, the production of enzymes and bile in preschool children are still immature. The nutritional value of semi-finished products is a dubious question, and one can only guess about the qualitative composition of their components. For the production of semi-finished products, vegetable proteins are often used, which are inferior to meat and fish in terms of amino acid composition. Excess salt in ready-made semi-finished products creates an unnecessary burden on the child's kidneys, food additives provoke allergies, spices irritate the gastrointestinal mucosa, starch and soy are poorly digested, causing functional disorders of the digestive system.
- Minced meat for children's food is best prepared by yourself, as the store-bought often contains a lot of fat, connective tissue, and bird skin. The same applies to minced fish: it is prepared from low-value fish varieties, and only a production specialist can control the quality of the product.
- Sausages . Some parents sometimes replace a full-fledged meat or fish dish on the children's table with sausages - for the same reasons of saving time. The cost of a kilogram of the most optimal quality sausages is almost equal to the price of meat (veal, beef, pork), and sometimes even higher. But this does not mean at all that meat of a certain category is present in the composition of the product in the amount stipulated by the regulations. According to GOST, premium sausages consist of beef, pork, powdered milk or cream and eggs. If the product is of a lower grade, then it contains up to 10% trimmed meat, starch and a protein stabilizer. However, on the shelves of shops there are mainly sausages made according to specifications - according to the standards created by the manufacturing enterprise itself. That is why the composition of the product changes and becomes “richer”: various fillers (cheese, paprika), soy, sodium nitrite (color stabilizer) and monosodium glutamate (flavor enhancer), ascorbic and citric acid, as well as salt and spices are added to it. All these components, depending on the concentration in the product, adversely affect the health of the child.
- Smoked meat and fish products today are often produced not by the traditional method of smoking, which is also not very useful, but with the use of a special (and very harmful to the human body) substance that gives the product the necessary taste, smell and color.
- Carbonated soft drinks . This is a fully synthetic product. And even a certain percentage of natural juice in the composition of some "soda" is not able to compensate for the harm that artificial dyes, preservatives, flavors, sweeteners and carbon dioxide cause to a fragile body. They not only affect the gastrointestinal tract of the child, spoil the tooth enamel, but can also provoke a lot of serious diseases. The best drink for a child is water (clean drinking, from two years old - non-carbonated, but not medicinal), freshly squeezed juice diluted with water, fruit or dried fruit compote, berry juice.
- Vegetables and fruits “out of the box” . There are very few vitamins in products of enhanced heat treatment and long shelf life. Canned vegetables contain a lot of salt and vinegar, fruits - a lot of sugar. And if this is not home preservation, then also synthetic preservatives. Children should be introduced to such products no earlier than seven years. It is better to freeze vegetables, fruits and berries in summer and autumn in order to cook delicious vegetable stews, casseroles, berry fruit drinks and fruit desserts in winter. Or buy ready-made frozen products, remembering that the shock freezing method is the most gentle.
- Mayonnaise and ketchup . Homemade mayonnaise, a product with a high fat content, can be given to a child only after three years, in small quantities and not systematically. From ready-made mayonnaise, which contains flavors, flavors, dyes, thickeners, stabilizers, emulsifiers and preservatives, it is better to refuse altogether. Ketchup also does not apply to baby food. There are a minimum of vitamins and nutrients in it, hot spices will harm the children's body, and they are produced using all the same preservatives and synthetic additives (to improve color, taste, aroma).
You can, but be careful: from sweets to spices
This group includes products that children, according to Maria Mamedova, can use under certain conditions, although it is permissible to introduce them only from the age of three and they should not be present in the diet constantly.
Sweets . Experts believe that chocolate is contraindicated for children under three years old. It creates an extra load on the pancreas, causes allergies, excites the nervous system of the crumbs, and can provoke caries. An alternative to chocolate are sweets made from carob, a sweet powder made from the pulp of carob. It tastes like cocoa, is very healthy and, unlike chocolate, has no "side effects".
The later the child gets acquainted with sweets, the better. But since everything sweet is a source of easily digestible carbohydrates that the body needs, as a dessert, you can occasionally offer your child a little marshmallow, marshmallow, marmalade, jam (while remembering the dangers of synthetic dyes and flavors). It is even better to replace store-bought sweets with berries and fruits, honey (if there is no allergy), dried fruits, sweets and homemade jam.
Flour products . Their regular use provokes excess weight. You can sometimes allow your child to eat a bun or a pie (for an afternoon snack), but it is better to limit yourself to biscuit cookies or drying. Products made from puff, shortbread, pastry, which include margarine, should be completely abandoned - its components increase the level of cholesterol in the blood and provoke the development of vascular diseases in the future.
Herbs and spices . They make the taste and aroma of food richer, but seasonings for children's food must be selected very carefully. After a year, greens (dill, parsley, cilantro) can be added to the child’s food, from 1.5-2 years old - onions, garlic (in hot dishes), from 3 years old - bay leaf. Spices used in adult dishes can irritate a child's esophageal mucosa or provoke allergies.
Ready mixes of spices, various flavoring seasonings should not be added to food for a child, because in addition to the main components, they contain a lot of salt and various preservatives.
Instant cereals . It is very convenient to use them - you do not need to wash the cereal, wait until it is cooked. It is enough just to pour boiling water over a portioned bag, in which everything is already included - sugar, fruit or chocolate, cream or milk. And also - flavors, flavor enhancers and other synthetic additives. The nutrients and vitamins that whole grains contain are lost during the numerous processing steps. Therefore, the use of such porridge in baby food is justified only in emergency cases. For example, on the road - it's still better than eating sausage or fast food.
How to teach a child to eat healthy food?
“First of all, by example,” says Maria Mamedova. - If the house does not eat junk food, then the child will daily want what he is used to from an early age. Scientists say that even during pregnancy and breastfeeding, the future mother's cravings for certain foods are passed on to the child.
It is important to prepare the right snacks in advance so that children between meals do not grab cookies or candy from the table, but fruit or granulated bran. Delicious and healthy at the same time.
If there is soda or sweet store-bought juice in the refrigerator, you can give a 100% guarantee that the child will drink it first of all, and not the vital clean water. Therefore, the water filter should be in the most visible place so that it constantly catches the eye.
“Watch what your child eats and praise the correct choice. Focus on those products, the consumption of which leads to health, beauty and excellent sports achievements: depending on what he is passionate about,” says Maria Mammadova.
Healthy substitutes can be found for most unhealthy foods. Potato and corn chips will replace dried fruit slices. Instead of candy, you can eat dried fruits and dried berries. It is important not to confuse with candied fruits, in which there is no less sugar than in candies.
Eating regularly reduces the number of snacks, which means better control of what children eat. If breakfasts, lunches and dinners are held at a common table with adults, then the opportunities to intercept a couple of sweets instead of soup are significantly reduced. But healthy snacks are also not harmful, this is the key to the good functioning of the digestive system. Make them accessible and child-friendly. What can be used if there is no time to cook?
- Cut carrots, sweet peppers, cucumbers into containers.
- Popcorn free of artificial additives and saturated fat is a great whole grain snack.
- Pour fruit and vegetable smoothies into small bottles.
- Place the bowl of fruit in the most visible place.
Let the children participate in menu design so they become more interested in the outcome. It's always nice to get exactly what you ordered, what you like, for dinner. Do not force yourself to eat unloved foods, no matter how useful they may be. You can always find an equally useful replacement. And pay attention to the fact that healthy products are of high quality.
Reduce the amount of simple sugars in your diet. To do this, it is not at all necessary to put the child on a diet - just look at the label of those products that you buy out of habit, not paying attention to the composition.
- Replace your traditional loaf with whole grain bread.
- Instead of sweet yoghurt, choose natural yogurt with a fat content of no more than 1-3%.
- Make homemade cookies instead of store bought.
- The best replacements for store-bought drinks are water and fruits or fruit and vegetable smoothies.
- Try to avoid trans fats. They are most commonly found in processed foods, fast food, fried foods, frozen pizzas, pies, cookies, margarines, and sandwich mixes.
- If fried foods are a big part of your diet, try gradually switching to stews, steamed or baked foods.
It is important to maintain a pleasant atmosphere while eating. It is better to postpone the showdown and "debriefing" for another time. TVs and tablets should also be turned off. When a person is busy watching a cartoon or TV show, his brain does not think about food, which adversely affects digestion and leads to obesity.
“By the way, the correct process of eating can be learned from babies,” says Maria Mamedova. “They only eat when they are hungry, they chew their food thoroughly, giving it all their attention. And they stop eating as soon as they are full. At the same time, children under three years old cannot be forced to eat foods that they do not like. And they choose, as a rule, exactly those that the body needs at the moment.
Schoolchildren and adolescents: six elements of their healthy diet
In school-age children, the need for basic nutrients and energy remains high and is due to physiological and biochemical characteristics: accelerated growth and development, differentiation of various organs and systems, especially the central nervous system, and the intensity of metabolic processes.
“It is important to follow a differentiated approach to determining nutritional needs depending on the type of student's activity,” says Maria Mamedova. - So, for schoolchildren studying in specialized schools with increased mental and physical stress (mathematical, with the study of foreign languages, sports schools, etc.), the total calorie content of the diet should be increased by 10% of the age norm. During the child's stay in health-improving institutions (holiday camps, forest schools, etc.) due to increased energy consumption (intensive physical education, swimming, hiking, etc.), it is also advisable to increase the calorie content of the diet by 10% with a uniform increase in all nutrients and preservation a balanced diet."
According to the expert, a properly established diet is of great importance for school-age children. It is most expedient to establish the following diet: 1st meal - at 8:30; 2nd - at 12:00-13:00, 3rd - at 15:30 - 16:00, 4th - at 19:00. Breakfast and dinner should be 25% of the daily calorie intake, second breakfast - 15%, and lunch - 35% of the daily calorie intake.
Where possible, school breakfasts should be hot. If this is not possible, then a milk-fruit breakfast (milk, bun, sweet curd cheese or processed cheese, fresh fruit) can be recommended. Lunch should consist of soup, a second course of meat (fish) and a side dish, a sweet dish (compote, jelly, juice or fresh fruit). It is desirable that before the first course there is a salad of fresh vegetables or a vinaigrette. A teenager can already be offered radishes, radishes with sour cream or vegetable oil, tomatoes, fresh cucumbers with green onions and sour cream instead of salad before meals. Vegetables stimulate appetite, promote the release of digestive juices and improve digestion.
According to Maria Mamedova, there are six groups of products that are simply vital for the full growth and development of a teenager.
- Complex carbohydrates . These are the main suppliers of energy, which is so necessary with rapid growth. They are found in cereals and cereals.
- Products containing protein . These are animal meat, poultry and fish. Protein is the main building material for soft tissues and internal organs. And, by the way, meat, especially red meat, contains iron, a lack of which can cause anemia in a teenager.
- Vegetable fiber . It is nothing but vegetables, root vegetables and fruits. Fiber is necessary for the normalization of the gastrointestinal tract and cleansing the body of toxins due to the natural antioxidants contained in these products.
- Vegetable fats . These are vegetable oils and various nuts. Eating these foods can be a great way to help a teenager avoid the common problems of hair loss and brittle nails at this age.
- Milk and dairy products . These are irreplaceable suppliers of calcium, vitamin D and phosphorus in the nutrition of adolescents.
- Pure drinking water . For normal functioning of the body, you need to drink an amount of water per day at the rate of 30 ml per 1 kg of body weight. That is, a teenager who weighs 50 kg should drink 1.5 liters of pure water, not counting other liquids.
And if the younger generation adheres to these simple nutritional recommendations, health and normal development will be ensured.
“If in adolescence a person does not get used to healthy food and does not begin to eat right, then it will be quite difficult for him to change his habits and eating habits. And problems associated with malnutrition can manifest themselves not only in being overweight, but also in the development of various diseases, ”says the doctor.
If you are serious about improving your child's diet, do not try to do it in one day. Here are a few steps to help you transition smoothly to a new diet.
- Start replacing your usual foods with healthier ones. At the same time, you can tell the teenager why you decided to do this, what knowledge you lacked before and where you got it.
- Make sure that the child does not get the feeling that you are depriving him of something.