Parents are concerned about their child's diet from the moment their child is born. While for adults, building a healthy body through proper nutrition is a conscious choice, a child often does not think about it, preferring a tasty snack over healthy food. Thus, by the time they reach adulthood, habits regarding certain foods are already formed, and changing this choice will be much more difficult than if the child were accustomed to proper nutrition from early childhood.
Where to start (nutrition for children under 3 years)
For infants up to 6-8 months, the main nutrition is breast milk or adapted formulas. After six months, the period of complementary feeding begins – the child starts trying "adult" food, gradually adapting to new products. At this stage, it is necessary to follow a few rules:
- Determine the presence of allergic reactions to certain foods and exclude them from the diet.
- More fruits and vegetables – less juice, sugar, and honey. Fast carbohydrates are harmful to the adult body, even more so to the child's.
- Porridges are the foundation of building the body. They contain most of the substances a child needs, including calcium, zinc, iron, and various vitamins. In addition, sunbathing (also known as walks) is recommended to replenish the body with vitamin D.
Children up to 7 years – what features of proper nutrition should be followed?
Between the ages of 3 and 7, a child becomes more adapted to adult food. Also, at this age, they particularly strongly mimic the habits of their parents, so it is extremely important to monitor not only your child's diet but also your own diet. Here are the main tips for proper eating at this age:
- The whole family needs to establish a meal routine. The minimally recommended number of meals is 4 (breakfast, lunch, afternoon snack, dinner), the optimal is 6 (with intervals of 1.5-2 hours). At the same time, make sure that both parents and the child do not consume high-calorie food a few hours before sleep. Various fruits and vegetables can be an alternative snack.
- If a child refuses to eat certain food, do not deliberately impose it, as everyone's tastes are individual and may change with age. It is worth looking for alternatives together with the child (for example – does not like tomatoes but likes cucumbers – taste preferences become obvious).
- Excessive variety can also harm a child – the body cannot adapt to obtaining necessary nutrients from different foods.
Schoolchildren and teenagers – advice for children and parents
At this age, a child is a developed individual with their own tastes and preferences. Both previously mentioned advice and some new recommendations can help here:
- A child continues to explore the world. You can assist by involving them in the cooking process. Children aged 7-10 may be interested in certain aspects of cooking (for example, decorating a salad, preparing dough, etc.), and at an older age, they can be entrusted with entire dishes. This way, the child will be more interested in the outcome of their culinary explorations.
- During adolescence, the body requires an increased amount of calcium, which is found in dairy products.
- An alternative to fast food, snacks, and similar products should be found – unhealthy food particularly affects a growing body.
Most advice is relevant not only for children but also for adults. By following a proper nutrition regime, parents set a good example for their offspring.
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