Every mother thinks about how to raise her baby strong and healthy. Of course, the main place is given to proper nutrition. Rational nutrition is one of the main environmental factors that determine the normal development and good health of a child. It increases the child’s body’s resistance to adverse environmental factors and promotes the development of immunity to various infections.
There are three basic principles of rational nutrition:
• compliance of the energy value of the diet with the energy expenditure of the body;
• meeting the physiological needs of the body for basic nutrients in certain quantities;
• adherence to an optimal diet that promotes the best absorption of food.
The child should receive per day:
• proteins – from 53 (at 3 years) to 90 (at 11-13 years) grams, of which animal proteins should range from 37 to 54 grams;
• fat – from 53 to 92 grams; • carbohydrates – from 200 to 400 grams, most of the carbohydrates should come in the form of fiber from vegetables and fruits, and not in the form of simple sugars.
• The daily calorie intake should be 1540 kcal at 3 years, 1970 kcal at 4-6 years, 2350 kcal at 7-10 years, 2500-2750 kcal at 11-13 years;
• Children's bodies also need vitamins that are not produced in the body but are found in a variety of foods. Vitamin C is found in rose hips, black currants, citrus fruits, cabbage and parsley. B vitamins are found in liver, meat, eggs, milk, oatmeal and buckwheat. Vitamin A – in liver, egg yolk, fish, milk. Vitamin E - in vegetable oil, eggs, fish, legumes.
• A sufficient intake of a sufficient amount of minerals into the child’s body, such as calcium, phosphorus, magnesium, iron, potassium, iodine, fluorine, and selenium, also plays a very important role. They are contained: calcium and phosphorus - in milk, fish, legumes, eggs; magnesium – in bread, cereals, legumes; iron – in liver, oatmeal, fish, raisins; potassium - in dried fruits, nuts, legumes, meat, fish; iodine – in seaweed, seafood, legumes; fluoride – in sea fish, beef, rye bread, vegetables; it is also necessary to use iodized and fluoridated salt in baby food.
To increase the absorption of food and better use it, a proper diet is important. Food must be taken at set times every 3.5 to 4 hours, preferably 5 times a day. Breakfast should account for 25% of the total calories, lunch - 35%, dinner - 20%, second dinner - 5%.
Parents should remember that you can spend a lot of money on treatment, consultations with doctors, and expensive operations, but you can simply resort to a balanced diet. The choice is yours.
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