Healthy, adequate and balanced nutrition is of great importance in childhood as well as in every age period. The main purpose of children's nutrition is to ensure healthy growth and development, that is, physical and mental change processes. Thus, the growth values of the child such as height and weight increase at the level of the expected. Due to the rapid growth and development, the need for many nutrients of preschool children is higher than in other periods of life.
Nutritional habits gained in childhood prepare the ground for a healthier life in the future.
Some studies show that many diseases such as diabetes, cardiovascular diseases, insulin resistance and diabetes in adulthood are associated with childhood nutrition.
We should teach our children that they should consume all food groups to a certain extent, not a single food or meal.
We can start a healthy diet by involving children in the selection of foods and food preparation process.
Since they are in the process of growing, their bodies need protein, so we need to ensure that they consume eggs, red, white meat, milk and dairy products 3-4 products a day.
Usually children are deficient in iron, calcium, vitamin a, vitamin c. Therefore, you can use vitamin-mineral supplements in addition to nutrition by consulting your doctor.
You can plan your meals so that there are three main meals and three snacks.
On the way to school, you can put healthy snacks (nuts-dried fruits and fresh fruits) that you can consume at the snack.
In order to ensure omega-3 intake, we should include fish two times a week, two walnuts consumption every day and dark green leafy vegetables.
Fats are the most important source of energy. And it is important for brain development. Therefore, it should be ensured that healthy fat types are consumed daily. Foods high in saturated fat should be avoided.
In childhood nutrition, the majority of carbohydrates consist of unhealthy foods such as sugar, wafer, chocolate, acidic drinks, ready-made fruit juices. Instead of these, natural sugar should be taken from fruits, honey and molasses. Nuts such as nuts, walnuts, almonds and healthy oils such as olive oil and butter should be consumed.
Children's portion sizes don't have to be as large as adults' portions. Don't expect your child to eat as much as you do.
We need to provide children to get an average of 60 minutes of physical activity per day to have a healthy growth and development process.
Another healthy behavior is water consumption. It is very important to make sure that your child is consuming enough fluids, especially when they are physically active.