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The good baby health and of children is popularly associated with how well or badly they eat, and with their height (weight and height) compared to other children their age. However, far from comparing children with their peers, to know if a child is well nourished it is best to resort to the growth curves by ages, where the pediatrician can compare his real weight and height in relation to his age using the percentiles.
Babies should eat about 1,000 calories a daySo how should the children's portion sizes be?
Parents' obsession with having their children eat, or eat enough, has been increasing the size of the portion of children's plates of food and, at times, many of them eat more than they should because of their age. As a guide, a few 1,000 calories a day for children in its first year old, increasing 100 more calories for each birthday until puberty.
For optimal development of children, good nutrition is based on three fundamental pillars: an adequate quantity of the servings, these rations must be composed of quality food in relation to the nutritional pyramid of children and must always be accompanied by physical exercise, since good health is based on the balance between the intake of calories and those that the organism burns daily.
In general, it can be said that there are no good or bad foods. Children can take a wide variety of recipes, as long as they respect the amounts and proportions appropriate to their age. Children's diets should be set according to the nutritional pyramid to ensure that there are not too many foods full of empty calories from harmful fats and sugars, and devoid of nutrients useful for health.
- Bread, pasta, cereals. A serving is one slice of bread, two crackers, half a cup of cooked cereal, pasta, or rice. Are recommended6-9 servings a day. They are complex carbohydrates, rich in vitamins of group B and E, fiber, minerals and proteins. They are sugars of slow assimilation, recommended for children's breakfast.- Fruits and vegetables. It is an apple, a pear, a tomato, half a cup of cherries or strawberries, half a cup of cooked vegetables, a cup of lettuce ... They are recommended5-8 servings a day.Rich in fiber, vitamins A, E and C, minerals such as potassium and soluble and insoluble fiber. Indispensable in infant feeding.
- Dairy products. A serving is a yogurt or a medium glass of milk or 30 g of cheese or 50 g of cottage cheese. Are recommended2-4 servings a day.They provide proteins, B vitamins, minerals such as calcium, iron, phosphorus, magnesium and zinc. Essential for good bone development.
- Meat, fish, eggs, legumes, nuts. It is 100 g of fish or meat, one egg, half a bowl of cooked legumes, 30 g of walnuts. Are recommended2-3 servings a day.They provide proteins (the building blocks of our body's tissues), as well as B vitamins, minerals such as iron, phosphorus, magnesium, zinc ...
- Pastries, cream, pastries, butter. They should be taken very occasionally and in moderation. Are recommended only small amounts.Fats and sugars are high in calories and low in nutrients. Especially watch out for industrial bakery products that are made with saturated fat. The best: always read the list of ingredients, which must specify the type of fat in the product. Some vegetable fats, like coconut oil, are saturated.
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