The well-being, health, and performance of a person largely depend on nutrition. It is especially important for children to eat right. Consider the nuances of the organization of nutrition of the child.
The diet of the child should be complete and varied. The menu should have everything you need: vegetables, fish and seafood, berries, herbs, nuts, cottage cheese, butter, milk, kefir, yogurt, eggs, meat, fruits, cereals, bread, vegetable oils.
It is important that the child receives all the necessary vitamins and minerals, as well as other nutrients (proteins, carbohydrates, fats). It is impossible to exclude or include too many products in the menu.
Of course, you should refuse or reduce to a minimum the use of fast food, harmful sweets, carbonated drinks. Sweets should be chosen healthy (honey, dried fruits), and carbonated drinks should be replaced with compotes, fruit drinks, natural juices.
During heat treatment, preference should be given to stewing, boiling and baking.
How to build a children’s menu?
The child should eat 4–5 times a day. Breakfast, lunch, dinner and two snacks. If the child is hungry before going to bed, you can drink a glass of kefir or eat a cucumber, an apple.
Breakfast should be complete and nutritious. Dishes from eggs, cottage cheese, cereals are best suited. Lunch should be heavy. Great if there is a first course. You can also serve meat, fish dishes with the addition of vegetables. Dinner is nutritious, but not dense. It is worth giving preference to fish, vegetable, cottage cheese dishes.
As for snacks, you can choose salads, healthy pastries (muffins with vegetables or pancakes with apples), nuts, cottage cheese, yogurt, fruits, vegetables, smoothies, dried fruits. If some meal was quite dense, it is better to choose a light snack. And if the child is not very full and wants to have a snack after two hours, you can give something more satisfying (a sandwich with vegetables and boiled meat or boiled eggs with cucumber).
Here is an example of a children’s menu:
- breakfast: rice porridge with pumpkin and honey, cocoa, oatmeal cookies; or spinach omelet, bell pepper and tomato salad, bread, smoothies with apple, banana and yogurt;
- snack: cottage cheese with blueberries; or a mixture of nuts and dried fruits;
- lunch: cabbage soup, beef schnitzel, mashed potatoes, fruit drink; or pickle, chicken cutlets, buckwheat, compote;
- afternoon snack: carrot soufflé, tea; or lazy dumplings with sour cream;
- dinner: fish baked with broccoli and carrots, mint tea; or a casserole with zucchini and cheese, kefir.
The menu should be built in such a way that the child receives all the necessary substances, but at the same time the dishes are tasty, loved by the child.
Here are some simple and healthy recipes.
Soup with cheese balls
Pour the chicken fillet with water, add black peppercorns and cook for 20 minutes. Add three chopped potatoes, a third of chopped onions, carrots, grated on a coarse grater. Cook until almost done. Mix the egg, 100 g of cheese, grated on a fine grater and 40 g of flour. Make balls, dip into soup and cook for three minutes.
Potato zrazy with salmon
Boil 700 g of potatoes, mash in a puree, add 15 g of butter, two eggs, 80 g of flour. 100 g salmon fillet finely chopped, fried. Combine with chopped dill. Make tortillas from mashed potatoes, put the resulting mass in the middle, connect the edges and fry.
Beat in a blender, apple, banana, a handful of strawberries and a little yogurt.
Choose foods that your child will enjoy.