Rules for healthy eating for children: proper nutrition. Proper nutrition for preschool children. Proper nutrition for pregnant women

One of the questions that I am often asked as a child psychologist is: “What should I do if my child does not eat?” I have to give recommendations to parents on how to organize their children’s meals quite often.

A question that mothers I know ask me: “Why do your children eat so well?” And also: “Your daughter eats THIS?! How did you teach her? My kids are really good eaters, and my daughter is also one of those who eats everything and prefers cauliflower to sausage. To achieve this, I had to go through all the typical mistakes that young, inexperienced mothers can make, force me to pull myself together, admit my mistakes and work on the mistakes.

Unfortunately, it was no longer possible to correct all the mistakes I made with my son. But thanks to these mistakes, I was able to help my daughter eat healthy. A habit that I hope will remain with her for the rest of her life. After all, eating habits are formed in early childhood. And the rules of healthy eating for children are actually quite simple.

I will tell you my personal experience of organizing meals for my children: my son, who is now 8 years old, and my daughter, 3 years old. I hope this experience will help you and your children in some way.

Mistake 1: supplementary feeding with formula.

I am sure many will say: “Not everyone can breastfeed a child.” Yes, indeed, sometimes this is impossible for medical reasons. However, such cases are truly rare. And there are much more mothers who supplement with formula.

There are also cases when a woman herself makes a choice in favor of the mixture. I think that this is worthy of respect, if only because such a woman (and I’ve only seen one like this once) consciously says: “I’m not ready to breastfeed right now, I have a lot of work and I can’t cope.” She makes a choice and takes responsibility for it.

Most often, unfortunately, I heard other phrases. These are exactly what I said while feeding my son formula: “I don’t have milk,” “He doesn’t eat enough and cries,” “The doctor said that supplementary feeding is needed, am I going to argue with the doctor?”

In addition, absolutely everyone around considers it their duty to say something or suggest something to a young, inexperienced mother:

– The milk didn’t come on the second day? Most likely, he won’t come! - says the gynecologist.

– You don’t need to feed by the hour, but you don’t need to feed every five minutes either! - explains the friend.

“Well, weigh it before and after eating, and everything will become clear,” says mom.

- Why is he crying so much? Is he hungry? – the husband is perplexed.

I didn’t make up these phrases; they were actually said to me. In such a situation, it is almost impossible for a mother who is not informed in advance not to give up and start supplementary feeding. Even if the mother does not give up right away, this often happens at 1–3 months, when colic begins, the baby does not gain one kg every month, or the mother has a lactation crisis.

So I gave up too. She gave up, accusing herself of being “not dairy-free.”

Work on mistakes.

If a mother is preparing to breastfeed on her own, she will be surprised to learn that for a healthy baby, there are just a few simple breastfeeding tips that she can follow and breastfeed successfully. Here they are:

– Breastfeed on demand for up to 6 months. This means that until 6 months you will not be able to separate from your child. And you will really breastfeed every time the child desires it.

– Do not give your baby a pacifier until breastfeeding has been established. The entire time the baby is sucking on the pacifier, he is not suckling at the breast.

– Do not bottle feed your baby (neither formula nor expressed milk).

– Weigh the child only during routine medical examinations.

– Find out the real tables of possible weight gain. They are very different from what doctors often say.

– Understand that measuring the amount of milk with scales (weighing before and after) and pumping is ineffective.

I decided to breastfeed my daughter no matter what. This does not mean that I decided to simply not weigh her or not listen to doctors. On the contrary: my daughter was born with a very low weight, and therefore I was especially attentive. I had a scale and, contrary to recommendations, I weighed my daughter every three days (in fact, quietly every day) because the doctors told me to make sure that she did not lose weight.

I also had the phone number of a lactation consultant ready, whom I never had to call. But, in my experience, it is important that such consultation is possible at any time.

Despite the fact that the milk came only on the fifth day, as with my son, that my daughter screamed when she was not at the breast, and that she weighed very little when discharged from the hospital, then she gained weight well. I fed her until she was 2 years old in accordance with pediatricians’ recommendations and asked my son for forgiveness for being “dairy-free” for him.

Mistake 2: eating “complementary foods” instead of regular food.

So, my second mistake, which I subsequently observed in many mothers, was long-term feeding with complementary foods instead of food from the common table.

I must say that I introduced complementary foods to my son according to the usual standards: mono-vegetables, mono-fruits, cereals in the form of unsweetened porridge. I won’t argue whether this is right or wrong, but I can certainly say: complementary foods should remain complementary foods. That is, for several months, the child’s nutrition with breast milk or formula is supplemented with certain products. He tries them, learns to eat them, perceives and explores their taste. The child still receives all the necessary substances and his norm from milk. Complementary feeding should be seen as an introduction. Unfortunately, I perceived it only as an acquaintance for the stomach, and not as an acquaintance for the taste buds.

When my son was 8 months old, he ate grated zucchini well, at 10 months he ate grated zucchini with chicken, and at one year old he ate grated zucchini with broccoli and lean beef. At one year old, my son began to eat poorly. But I still thought that he needed to eat 300 grams of soup. Of course, I also gave him ordinary foods: a piece of bread or a baby cookie, but the basis was unleavened cereals, fruits and soup made from healthy foods. Even the thought of replacing all this with a plate of pasta did not arise in my head.

Such food had little appeal to our son, and we had to entertain him while eating in order to get another spoonful into his mouth.

Work on mistakes.

When my daughter was born, I became familiar with the concept of pedagogical complementary feeding - the child does not eat regular complementary foods, but food from the common table in microdoses. I liked the idea, but it seemed difficult to microdose. What if the child wants more? It seemed strange to completely abandon the recommendations of pediatricians and introduce foods beyond the prescribed time limits.

I also liked the idea of ​​Montessori pedagogy to give food in pieces rather than in grated form soon after starting complementary feeding.

Then I just found out what I could feed my child at 6 months (many fruits, vegetables, gluten-free cereals), at 8 (vegetables, fruits, cereals, chicken) and so on. Based on these products, I began to prepare food for everyone. I started complementary feeding with soup, which all family members ate: potatoes, carrots, zucchini, a little rice. For my daughter, blend in a blender; for others, add salt and seasonings. The bland porridge was replaced with porridge with pieces of juicy sweet fruit. Of course, I fed other family members not only these products, but we tried them all.

From 8-10 months, I began to let my daughter try a lot of things that were on our table in ungrinded form: fresh vegetables from the salad, sprinkled with olive oil, cereals, chicken cutlets that we ate for dinner, pieces of fruit, cheese when we were allowed introduce dairy products. At one year old, my daughter ate everything from the common table. I didn't prepare anything for her separately.

As a result, my daughter ate and still eats regular food that we are all used to eating. My son still doesn’t recognize salads, I think precisely because we cooked all the vegetables for him for too long.

Mistake 3: not letting you try new things.

This error follows from the previous one. If you feed your child special foods: soup, porridge and cottage cheese, most likely he will not have the desire to try new tastes. Of course, children can be more or less conservative in food due to their nature, but still, taste habits are formed from early childhood. I know children who, even at the age of 5, eat only soup and Agusha yoghurt, and mothers are horrified that they cannot change anything. Also, my son was horrified when I suggested trying an unfamiliar product.

Work on mistakes.

Since my daughter ate from the common table almost from the very beginning, by the time she was one year old she tried things that her son did not want to try even at 6 years old. Watching his daughter happily eat guacamole (an avocado dish), he also decided to try a little of “that green.” I would like to note that my children did not eat sausages or industrial baked goods. When your family has a baby who eats from the common table, you have to change your diet in favor of a healthy diet.

If the family already has a child who “doesn’t eat anything new,” simply transfer him to the common table. It doesn’t matter how old he is – a year or 5! Just stop cooking and buying Agusha for him separately.

Now my son is 8, and he is not afraid to try new things, although he often refuses to eat something. The rule in our family is to eat one spoon of a new dish.

Mistake 4: Separate meals.

If you're feeding your baby his own food, you're probably doing it separately from everyone else. A baby may have a separate meal schedule, as our son did. In this case, the child does not even know what and how adults eat, so table behavior habits are formed much later.

Work on mistakes.

I know how difficult it is. I sat my daughter at the table with everyone else from the first feeding, and I had to feed her with one hand and try to eat myself with the other. If you have other children, they also demand attention and ask you to bring them water, salt or napkins. As a result, mom practically doesn’t have enough time to eat. Just accept it - it won't last long. I very soon saw many positive aspects in this approach: my eldest son (and even my husband) stopped bothering me over trifles and began pouring water for themselves and taking napkins, and at the age of one, my daughter was already quite good at using a spoon and quickly learned table manners.

Mistake 5: TV and other entertainment while eating.

And this error follows from all the previous ones. If a child eats his own bland food alone, he becomes bored and has to be entertained. How to entertain depends on the family. The easiest way, of course, is to turn on cartoons. Then the child regularly opens his mouth and eats his quota of healthy soup. But don’t think that the game “For Mom, for Dad” and “An Airplane Flies in Your Mouth” is much better than TV. All this distracts the child from directly eating and negates food interest.

Work on mistakes.

In this case, we were able to work on the mistakes with our son. At 3 years old, we simply stopped turning on the TV and children's songs during meals. And they announced to my son that now we will communicate at the common table while eating. My son began to eat half as much. For me, like for any mother, it was a difficult period. So it’s better to immediately do what we did with our daughter: don’t turn on the TV while eating and don’t read how many grams a child should eat at a given age!

Mistake 6: Feeding the baby.

The previous mistakes also suggest feeding the baby for a long time. Since the baby does not have a healthy interest in food and is more busy with cartoons or your singing nursery rhymes, he is not yet ready to use a spoon on his own.

Work on mistakes.

There is a useful trick in Montessori pedagogy: from the first feeding, give the child two spoons. You will feed him with one spoon, and with the other spoon the child will try to feed himself. Thus, by the time she was one year old, our daughter could eat anything with a spoon (of course, still helping herself with her hands). When I was sure that she would not go hungry, I simply stopped feeding her and began to calmly eat my own lunch.

Mistake 7: forcing you to eat.

The most harmful and most common mistake. If you do not awaken your child's interest in food from the very beginning, he begins to perceive food as something generally unpleasant. Therefore, in order for him to eat his quota, you will always have to force him to eat.

I made this mistake with my son for about three years. My son was never a chubby child, so it was scary not to force him to eat.

I know a very thin girl with low hemoglobin who, out of fear, was forced to eat until she vomited. Of course, she never recovered. Besides, I hated the food in principle! Although I could happily eat the whole cake. I really hope that in the future she will not have serious problems with nutrition.

Work on mistakes.

The best thing about this error is that it can be eliminated at any age of the child. Just stop forcing him to eat. I stopped forcing my son to eat at 3 years old (the same time I banned TV during meals). And at first he refused to eat at all and lost even more weight. However, after a few months, interest in food was restored, although his menu changed slightly: he never ate puree soups and porridge again. But I no longer had a problem feeding my son. By the way, now there is no trace left of the former thinness!

Naturally, I never forced my daughter to eat. My pediatrician once told me an interesting theory: all babies go through growth spurts when they need much more food, and then slow down and then need less food. I don't know if this is true, I'm not a doctor. But indeed, in my experience, it is common for many children to eat more or less food in one month for no particular reason. You should allow them to do this and not measure the portion based on what the child usually eats, but what he or she wants to eat today. In our family, the children themselves say how much food to put on their plate. If a child asks for just one spoon, I respect his choice. You can always ask for more afterwards.

Mistake 8: Not giving a choice of dishes.

When you decide that now the child will eat everything, it is easy to go to the other extreme, which is what happened to me at the time when I stopped force-feeding my son. I stopped respecting his taste preferences. Hoping that everything could be easily fixed, I began to prepare a lot of vegetable dishes that my son never started eating. We often think that children should eat what they are given, while we ourselves often refuse one or another dish simply because we don’t want it right now. We have an advantage - we can open the refrigerator, cook or run to the store for the desired dish. The child does not have such an advantage.

Work on mistakes.

If you know that your child does not eat certain foods, do not force him to eat them. I know it is difficult to cope with the fact that your child, like my son, does not eat porridge or soup at all. After all, these are the main components of the children's menu. But try looking for healthy alternatives to these dishes, such as creamy soups or thin stews.

Don't completely exclude these dishes from your menu. Also, time after time, offer your child to “just try” the dish. However, you need to see the difference between the situation when the child does not eat a certain dish or product and when the child eats only a few specific dishes. Your child’s preferences should not completely change your menu and force you to cook for him separately every day. Usually, in a situation where there is a “first” and “second” course or an appetizer and a main course, a child (and an adult) can choose food to his liking.

If a child asks to cook a specific dish, try not to refuse him, but rather involve him in cooking.

Mistake 9: not allowing someone to cook with you.

I admit, my experience as a Montessori teacher did not allow me to make this mistake. I involved both children in cooking from a very early age. However, this is a fairly common mistake, especially for busy parents. It is difficult to involve a child in cooking when you need to quickly feed a hungry family. As a result, some children do not even know where food comes from and cannot imagine that soup is a combination of the very vegetables that they learn with their mother using cards.

Work on mistakes.

Children love to eat what they themselves have prepared. Therefore, children need to be involved in cooking from early childhood. Already at one year old, a child can mix ingredients, and at one and a half or two years old, peel boiled eggs, beat, knead dough and make cookies and bread, cut soft foods. If your child doesn’t eat well, offer to cook together as often as possible, and you will see how a self-prepared dish will be especially attractive to your baby.

Mistake 10: junk food.

All mothers, especially mothers of their first child, know very well: the child needs to be fed healthy food. Under no circumstances should you give your baby sweet, salty, allergenic, juice, soda, chocolate, sausage, foods with preservatives and food additives, GMOs, or anything purchased. Here you can continue or shorten the list, it all depends on the family. But in general, it is clear to everyone that home-cooked food for children should be healthy.

However, over time, junk food will become interesting to the child. He will be especially interested in such food if you eat it yourself at home, but do not give it to your child.

My son didn't eat all of the above until he was 3-4 years old, as he should be. He basically did not know about the existence of most of these products.

It didn't work out that way with my daughter. Quite early she began going to children's parties and visiting with older children, where she was treated to sweets and chips. Since she was at the common table, after a year she sometimes ate ham or other store-bought products that she saw on our table. At that moment I really didn’t like it, but I didn’t know how to deal with it. I was just watching a 5-year-old girl from my son’s class whose mother forbade all unhealthy foods. At children's birthdays, the girl grabbed sweets and chips and ate them literally under the table in secret from her mother. This option seemed unacceptable to me, so I allowed my daughter to try everything she was treated to.

Work on mistakes.

To my great surprise, after trying it, my daughter quickly lost interest in all junk food. At children's parties, she practically did not eat at all, but preferred to play with the children. At home she stopped eating ham. The only interest left is in candy, but she eats 1-2 of those during the holidays. At home I give the children some quality chocolate.

At the same time, I began to notice that my son, who was raised on healthy food, was losing his mind at the sight of a hot dog. At home we don’t eat sausages and sausages, but I decided to sometimes buy them especially for my son, because I clearly saw that children are interested in unhealthy foods not because of their taste, but because they are forbidden. I hope that my son’s interest in sausages will also gradually fade away.

Now the children are on vacation. They had just woken up and sat down to breakfast. I put sandwich bread, ham, cheese, yogurt and fruit on the table. The son eats a ham sandwich. And my daughter chooses yogurt and fruit. She does not eat sausages at all and very rarely bread. I eat a cheese sandwich and force myself to “just try” the fruit, silently envying my daughter. Apparently, I was not developed an interest in food in childhood, but was forced to eat an apple “because I don’t want to.”

You might be interested. It's all about science, but in simple words. The most important things in just 60 pages.

Beauty and health are values ​​that are desired, perhaps, for each of us. The key to long-lasting health and beauty, undoubtedly, is, first of all, a healthy diet.

Currently, there is a variety of newfangled diets and techniques, replete with a variety of rules.

At the same time, it should be recognized that there are fundamental (let's call them "golden" rules of healthy eating), the indisputability of which is obvious.

Daily consumption of foods not from one or two, but from different groups, will help to achieve a balance in the diet of various essential substances, vitamins, and minerals.

So, your daily diet should consist of products from the following groups:

• vegetables;
• fruits and berries;
• grains and legumes;
• meat, poultry, fish;
• dairy products;
• nuts, fats, eggs, oils;
• greenery

Rule No. 2. Compliance with diet

The diet should comply with the principle of regularity. Every day, a person who adheres to a healthy diet should eat 5-6 times a day. The intervals between meals should be approximately equal.

It is advisable not to throw off your biological clock by trying to eat at approximately the same time. This technique will help to establish optimal functioning of the gastrointestinal tract.

Rule No. 3. Limit salt intake

It is useful to reduce the amount of salt in your menu.

To do this, salt dishes only after they are fully cooked, and try to add garlic and spices to them whenever possible. This will reduce the amount of salt you are used to by about half.

Rule No. 4. Limit your sugar intake

Excessive consumption of sugar negatively affects the cells of the body. The daily sugar intake is no more than 60 grams.

In cases where the recipe of dishes allows you to replace sugar with honey, it is better to make this replacement, because honey is a recognized source of nutrients.

Don’t forget about such a natural and harmless sweetener as stevia.

Rule No. 5. Consume sufficient volume of clean drinking water

A sufficient amount of water to drink daily is considered to be 2 liters. But this is approximately. To be more precise, you need to drink 30-35 ml per kilogram of your weight.

Water helps normalize digestion, helps cleanse the body, has a beneficial effect on the skin and, in addition, provides energy. However, it should be remembered that drinking large volumes of water at night contributes to the occurrence of edema.

Rule No. 6. Introduction of fresh vegetables and fruits into the daily menu

Raw fruits and vegetables are rich in fiber and vitamins and help speed up the body's metabolism.

Of course, consuming plenty of fruits and vegetables does not always improve a person's health. Therefore, if you have certain health problems related to the gastrointestinal tract, you should consult your doctor about consuming fresh vegetables and fruits.

Rule No. 7. Eating exclusively fresh foods and freshly prepared dishes

Only fresh products with an unexpired expiration date should be used for food.

It is highly advisable to eat only freshly prepared meals, since storing cooked food (even in appropriate conditions, in the refrigerator) contributes to the loss of a significant amount of nutrients.

Rule No. 8. Compliance with certain cooking regimes

The method of preparing food largely determines its usefulness. From two exactly identical products you can prepare both healthy and not very healthy, or even harmful food.

It is preferable to boil foods (especially steaming) or bake them in the oven. Eating fried, smoked, salted, pickled foods does not correspond to the principles of a healthy diet.

Rule No. 9. Exclusion from the diet of fast food products, as well as carbonated drinks

Fast food is harmful both in composition and in the speed of consumption inherent in this type of food. It cooks quickly and, alas, is quickly eaten.

And hence the last rule.

Rule No. 10. Chew food thoroughly

The salivary glands produce enzymes that are found in the oral cavity and ensure the breakdown of food in the mouth. Thoroughly chewed and crushed food is better prepared for the digestion process.

By the way, there is even a method of losing weight, which is called “slow eating” (read more about it at the link).

So, the importance in a person’s life of nutrition based on the above rules is so great that it is very unthinkable to overestimate it. Following these rules is not that difficult.

But it is important not just to choose a course for healthy eating, but to make it a part of life, the norm, and not just a fleeting phenomenon. Eat right and be healthy!

We are responsible for our children!!!

And it depends on the parents whether the child will lead a healthy lifestyle when he grows up!

1. Don’t want your child to get fat and get sick? Then remove fried potatoes, chips, sausages, hamburgers and soda from the table. And you need daily physical activity, at least an hour a day.

2. Not a day without breakfast!

3. Healthy snacks: put peeled carrots and an apple in your child’s briefcase for a snack instead of cookies or crackers.

4. When you have to have a snack at fast food outlets, choose the right dishes from the menu: salads, meat, etc. instead of French fries and meat substitute cutlets.

5. Good advice: create a menu for the week with the whole family. This will not only make your breakfasts, lunches and dinners more organized, but will also reduce the likelihood of eating at various eateries and bistros, where you can get much more fat and calories than you need. Menu planning is easy: choose a time on the weekend to get everyone together and decide what dishes to cook during the coming week. Ask your children for their opinions, rummage through cookbooks together, look for interesting recipes on the Internet. Let children choose what they would like to eat and encourage them if they want to help you prepare it. Ask what they would like to take with them to school.

6. Take your kids to the grocery store. When you plan what to cook for the week, make a list shopping list and give it to the children. Let the older ones select items from their list, and the younger ones add purchases to the basket. Explain to your children what and why you are buying. Teach them to read labels and determine portion sizes. These simple actions involve the child in the process of preparing food, helping to understand that we eat not only to satisfy hunger, but also to maintain and strengthen health. In a playful way, explain to your child why you buy these particular healthy products, what their benefits are and what can be prepared from them.

7. Family dinner. Introduce family food traditions into your life. Turn off the TV and gather around the table as a family. If you have a dining room, host a special lunch there at least once a week. Place beautiful china and candles on the table. Children will undoubtedly receive many pleasant emotions from such a family dinner and subsequently will happily gather around the table with the whole family.

8. Once a month you can organize a family outing, excursion and picnic with healthy food.

9. If you have a summer house, teach your child to grow his own vegetables and herbs. Let him have his own garden bed, for which he will be responsible.

10. Don't make food the central issue unless it's necessary. A normal child will not die of hunger, so there is no need to run after him and stuff food into him. Respect your child when he says he is full. Constantly talking about food, reprimanding for poor eating habits or ridicule for overeating only makes the situation worse.

11. Set your own rules. For example, children should eat at the table, not around the house. On average, a child needs 20 minutes to eat. If a child gets up from the table, it means he has finished eating. Don't let kids come back to the table over and over again. Do not allow children to eat with the TV on: it has been proven that children eat more when watching TV while eating.

12. Be a role model. (This is perhaps the most important point)

Show your child the best ways to eat healthy. Start with the fact that there should be only wholesome, healthy food at home. Start exercising and get your kids involved.

13. Don’t forbid eating unhealthy foods. (“Wow!” you’ll think now. Below I’ll explain why it shouldn’t be banned)

As you know, the “forbidden fruit” is sweet. Therefore, you should not completely prohibit eating junk food (chips, crackers, fast food). But set strict rules regarding such food.

For example, you can eat 1 pack of crackers or chips once a month

Go to a fast food cafe once a year. Etc

At the same time, always explain to your child why you established such rules.

This rule works great in my family. Children clearly know that they can eat “yuck” once a month. And at first they kept track of this month, but now they even forget, and they don’t want to eat the “muck” anymore.

14. “Rule of Creation” or “Rule of Simplicity”. This rule was also invented in our family. The healthiest food is food in its original form, i.e. not undergoing numerous processing and “torment”. It is better to eat a piece of baked, boiled meat than to prepare cutlets from it, adding white bread (which immediately increases the calorie content of the dish by an order of magnitude), etc. This rule is also remarkable in that using the “Principle of Simplicity” it takes much less time to cook.

Teach your child to eat less processed food, food in its original state, i.e. in the way it was created in nature.

By instilling in childhood the habit of eating right and consciously approaching food choices, we lay our children an invaluable foundation for their future healthy lives.

Good afternoon, dear visitors of the site Lusinda.ru. Probably, each of us understands that proper nutrition is an important foundation for acquiring a healthy body, but unfortunately, not everyone pays due attention to this.

And in this article I want to convey to you in detail that in fact, a balanced diet is not only healthy, as most people believe - this is the only advantage, but also tasty.

Properly selected dish recipes and product combinations will allow you to choose a delicious and healthy menu for yourself for a week or a month. From this article, you will understand which foods and dishes should be excluded from your diet in order to improve your body's health.

You will also receive practical advice from experts on proper nutrition for losing weight or growing muscles.

Proper nutrition has been actively promoted in society in recent years. And it’s not surprising, because, unfortunately, more and more people need to adjust their weight, improve their health and cleanse their body. This article will tell you what the principles of proper nutrition are, what you should adhere to, what to limit, and what to completely avoid.

1. What is proper nutrition and how to eat properly

To stick proper nutrition, follow all the recommendations and be able to develop a menu for yourself, decide on a list of products, you must first determine what proper nutrition is.

Proper nutrition– this is one of the main components of a healthy lifestyle, which ensures normal development, growth and vital activity of a person, helps strengthen the body and prevent various diseases.

It is immediately worth noting that it is not some kind of debilitating diet, strict restriction or temporary measure. As a rule, people who take this path do not leave it, but adhere to the recommendations for proper balanced nutrition in the future.

And this is quite understandable, since it is aimed at long-term correction of one’s diet; a person simply manages to become familiar with his newly acquired habits, and no longer gives them up. In addition, if you abandon this system, all the pleasant “bonuses” of its use will disappear: loss of excess weight, good mood, lightness, vigor in the body, improvement in the condition of the body.

A healthy diet includes the following:

• Proper nutrition does not allow starvation; it always involves the opportunity to have a full and tasty snack, choosing what you like best.
• A rational nutrition system always and everywhere allows you to find something to fill up on, preventing awkward situations (for example, at a party).
• The basics of proper nutrition imply freedom of choice and the absence of strict categorical prohibitions.

2. Principles of proper nutrition - 7 ways to improve health

To master proper nutrition regimen You don’t need to use complex calorie calculation formulas, but just follow some recommendations and stick to the established plan.

To understand how to eat properly, it is worth considering the following principles:

It is worth noting that you do not need to suddenly change your diet; this, as a rule, returns to the previous regime after a while. Rational nutrition will become the norm if all changes are introduced gradually, without experiencing internal opposition to the new rules.

3. List of products for proper nutrition

This list will help you figure out how to eat properly:

All of the above products belong to the group of easily digestible foods. But there is also a category of difficult-to-digest foods that also need to be included, but in moderation, in the menu. These are: chocolate, strong coffee and tea, seasonings/spices, salt and sugar.

4. Proper diet + menu for the week

Keeping your diet proper nutrition, you need to develop a menu adhering to the following principles:

1. Fruits don't go well with anything, but are a separate meal. Due to its rapid digestibility, such a snack is allowed even 1 hour before lunch/dinner.
2. Different proteins don't mix(eg fish and milk).
3. Protein foods do not go well with carbohydrates(potatoes or cereals do not go with meat, eggs, cheese, nuts). But this does not mean that you need to completely abandon the combination of, for example, meat and potatoes (I am sure that for many this will be almost impossible). You can simply eat meat with boiled or baked potatoes instead of fried potatoes.
4. Cabbage is a great addition to fats(it inhibits the effect of fats, leading to a slowdown in the secretion of gastric juice).
5. High carbohydrate foods(beans, potatoes, bread) do not go well with sour foods.
6. Proteins and fats are not compatible(like butter and cheese, eggs and sour cream).
7. Starch consumption per meal should be moderate(so, you shouldn’t eat potatoes or porridge with bread).
8. Consumption of whole milk should be kept to a minimum.
9. Green vegetables stimulate the body, so this is a wonderful base for any dish.
10. Large amounts of oil or acid inhibit protein absorption.

The following will tell you how to eat right: menu for the week:

5. Proper nutrition - advice from experts: Proper nutrition for pregnant and nursing mothers

The diet of proper nutrition for an expectant and nursing mother should not be distinguished by a quantitative increase, but by high-quality products and harmless methods of preparation. It must be varied so that the baby receives all the necessary elements in the womb, and the mother’s body is not depleted due to the fact that all valuable substances are lost with milk.

Below I suggest you take a closer look at the video: How to eat properly during pregnancy.

Balancing nutrition for women who have already given birth can be a little more difficult due to colic in the tummy and allergies in the baby, as well as the desire to return to the woman’s previous shape.

Proper nutrition for children

Due to the constant growth of the child, meals must include sufficient amounts of protein. The high mobility of babies makes the metabolism in the body very fast, which is why children cannot survive for long without food. Therefore, snacks are an essential part of their diet.

From a very early age, it is worth teaching your child to consume little salt, and to prefer natural sweets to confectionery sweets - they are sweet, tasty, and also incredibly healthy. It is also worth instilling in your child the correct drinking regime.

Proper nutrition for weight loss

A balanced diet certainly helps in losing weight, but the process of weight loss can only be ensured by reducing the number of calories consumed relative to those expended. Refusal of alcohol and simple carbohydrates (cakes - ice cream), split meals, reduction of portions, physical activity should also take place.

Proper nutrition for muscle growth

For muscle growth, the menu itself should consist of half protein, 30% and 20% carbohydrates and fats, respectively. It is better to eat carbohydrates after strength training (unlike losing weight, building muscle requires reinforcement after physical activity) and in the morning.

You should drink more water than usual - about 3-4 liters. You should not feel hungry at all, so even at night you need to eat 200g of cottage cheese.

6. What foods should you avoid?

To know how to eat properly, you must definitely give up foods from the prohibited list. Such food does not bring any benefit, but causes significant harm: deterioration in physical condition (and mentally, after such food there is nothing to do, but you just want to lie down to sleep), the development of serious diseases (diabetes, stomach ulcers, heart attack, etc.) , weight gain, loss of attractiveness of skin, hair, nails.

In a word, such products are enemies of the body, which you need to part with without hesitation.

Harmful products include:

• store-bought sauces (ketchups, mayonnaise, etc.);
• refined sugar, butter, coffee, cocoa;
• saltiness, smoked foods, fried foods, preservatives;
• instant food products, finished meat products (sausages, etc.);
• white flour products;
• alcohol.

Conclusion

At first glance, proper nutrition seems like an incomprehensible science, but with the right attitude and a gradual transition to a healthy diet, all the rules are learned and quickly become a habit. Therefore, be patient, understand the science of a healthy lifestyle, stay healthy and beautiful!

And in conclusion, I would like to provide you with the video “Recipes for Proper Nutrition” for viewing. Enjoy your viewing!

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The sooner a person understands that his happiness depends on health, the sooner he will begin to take measures that increase the first component of the wise formula so that the second one grows on its own. Such measures include effective but simple rules for healthy eating, because it is known that “we are what we eat.” These rules are confirmed by scientific research and many years of life practice. Following them will allow you to draw from food the life-giving force that is inherent in it by nature, and receive from food, in addition to pleasure, also the maximum benefit.

Group of rules No. 1 - restrictions So, let's start with the prohibitions and restrictions:

1. The first restriction concerns white flour, which is devoid of vitamins and other biologically active substances. It is a source of empty calories.

2. Refined foods are also of no benefit: semi-finished products, canned food, sausages, refined oil and fruits glossy with paraffin. The healthiest food is natural.
3. Another product such as milk is harmful for an adult. In adults, the enzymes intended for its absorption are simply absent. Therefore, the consequences of such failure to assimilate are slagging in the body and illness. It is better to eat cheeses, cottage cheese, kefir.
4. The next rule is based on the established direct relationship between oncology and red meat. Therefore, instead of beef, lamb and pork, we eat poultry or fish.
5. The following disclaimer concerns products containing genetically modified material. According to various sources, there are about 80 such products in the federal register alone. Therefore, the product label should be studied carefully and if there are GMI or GM designations, the purchase should be abandoned.

Group of rules No. 2 - health products Continuing the rules, products recommended for improving physical condition:

6. First of all, these are fresh fruits and vegetables. They are a storehouse of vitamins, valuable minerals, and biologically active compounds. Half a kilo of fresh vegetables and fruits a day should become the norm for health and longevity.

Health is also promoted by:

Honey is a general strengthening product containing about 300 substances valuable for health.

Nuts as a source of plant proteins. Contains fats, but without harmful cholesterol.

Blueberries are a berry that helps maintain youth, normal weight, and improve vision and memory. Resists malignant neoplasms.

More than 60 beneficial compounds have been found in apple cider vinegar. It converts insoluble waste into soluble salts, which are excreted in the urine, which helps cleanse and rejuvenate the body.

7. Water is also a must. It should be drunk, but not during meals, so as not to dilute digestive juices and reduce the efficiency of enzymatic breakdown. It is better to drink water 2 hours after meals, with a total volume of 2 liters.

8. Everyone knows about the dangers of sugar, but they consume it more and more, exceeding all medical standards. To absorb sucrose, the body spends a lot of valuable calcium and B vitamins from its own reserves. Therefore, it is better to avoid such sucrose.

For office workers, as well as for those who play poker, the right source of energy should not be sugar, but honey and fruits. If you replace sugar with honey, then, as experienced players assure, playing poker with proper nutrition it gets sweeter. Also, we must not forget about regular drinking water. Nuts and fruits are useful for improving cerebral circulation. For those sitting at a computer, one of the following combinations is useful:

Apple and kiwi;

Orange/banana and 2 kiwis;

Orange/banana and apple;

Alternatively, you can eat a pear instead of an apple. If there are no nuts in the main dishes, you can eat hazelnuts, cashews or peanuts while working.

9. As for alcohol, 100 ml of red wine per day is considered healthy, but not more than 3-4 times a week. Wine contains many vitamins, minerals and amino acids. In moderate doses, it reduces blood pressure and strengthens the walls of blood vessels. It also has an anti-allergenic effect, increases the body’s protective properties, thereby reducing the risk of developing cancer. Group of rules No. 3 - preparing and eating food

10. It is advisable to eat only freshly prepared dishes. Reheated yesterday's food is a source of toxins and a cause of illness, as well as low mental and physical performance.

11. The less processed the food, the healthier it is. Heating destroys the biologically active components in its composition.

12. You cannot fill your entire stomach with food. One third of it should remain free. An overfilled stomach is not able to digest food normally, as a result of which the latter moves further through the gastrointestinal tract undigested, which impairs its absorption and again contributes to slagging.

13. Food should be chewed thoroughly, which improves absorption.

14. Health is promoted by separate nutrition, based on the following principle: carbohydrate and protein foods require different enzymes, duration and other conditions for normal digestion. Therefore they cannot be used together. The interval between them should not be less than 4-5 hours. Carbohydrates are broken down in an alkaline environment, and this happens faster, unlike proteins, which require more time and an acidic environment to break down. Their simultaneous use leads to neutralization of the environment and, as a result, neither proteins nor carbohydrates are properly digested or absorbed, contaminating organs and tissues. Separate nutrition by 100% is certainly difficult to achieve, but a level of up to 70% is considered optimal.

15. You cannot cook food in aluminum cookware, since aluminum, as it turned out, turned out to be one of the causes of senile dementia. In such a container you can boil water or cook porridge in water. In all other cases, aluminum and its compounds are unsafe for health.

From the above, a simple truth follows: healthy eating is living according to the rules, and to follow them, you must first, at a minimum, know about them, and then good health is ensured for many years.

Mastering school programs requires children to have high mental activity. A little person who acquires knowledge not only does hard work, but at the same time grows and develops, and for all this he must receive adequate nutrition. Intense mental activity is associated with significant energy expenditure.

Over the past 10 years in the Russian Federation, diseases of the digestive system in children occupy second place in the structure of overall morbidity, which is also typical for our region. Over the course of a year, the regional children's hospital treats more than 300 children with gastroenterological diseases.
In this regard, specialists from the Lipetsk Regional Center for Medical Prevention remind us of the rules of healthy eating for schoolchildren.

A modern schoolchild must eat at least four times a day, and there must certainly be a hot dish for breakfast, lunch and dinner. Schoolchildren should drink at least one to one and a half liters of liquid per day, but not carbonated water, but regular drinking water or juices.

In addition to sweet tea, schoolchildren's morning breakfast must include baked goods and cereals (oatmeal has proven itself the best); the preferred fruit is apples, rich in fiber and pectin.

Proteins are the main material that is used to build the tissues and organs of the child. Proteins differ from fats and carbohydrates in that they contain nitrogen, so proteins cannot be replaced by any other substances. Every day, the student’s menu should include meat and fish products, eggs, nuts, oatmeal, and buckwheat. Dairy and fermented milk products (cottage cheese, yogurt, milk) are required. In this regard, milk should be considered as a mandatory, non-replaceable baby food product. For school-age children, the daily milk intake is 400 ml (including the preparation of dairy dishes).

Vegetables are a necessary source of vitamins and microelements. The diet should contain up to 50% raw vegetables and fruits. It must be borne in mind that vegetables and fruits must be included every time and must be consumed before meals or 40-60 minutes after meals.

For normal functioning of the brain, phosphorus, sulfur, calcium, iron and magnesium are necessary. Phosphorus and phosphorus compounds contribute to the formation of brain cells, sulfur is needed to saturate them with oxygen. Brain vitamin – vitamin E, as well as: vitamins B1, B2, B6.

In this regard, it will be useful for you to know which food products contain the above microelements and vitamins. These are: beef, liver, egg yolk, olive oil, potatoes, cabbage, carrots, cucumbers, parsley, dried fruits, cherries, currants, strawberries, gooseberries, raspberries, grapes, oranges, wholemeal bread, fermented milk products.

Food is the only source from which a child receives the necessary plastic material and energy. The normal functioning of the brain and body depends mainly on the quality and quantity of food consumed. It is useful for parents to know that a child’s “difficult” character is often the result of poor nutrition, and that proper nutrition improves mental abilities, develops memory in children and, thus, makes the learning process easier for him.

10 rules for healthy eating for schoolchildren

Rule one : Breakfast is a must! Forget about cereal with milk or juice, it is better to spend 2 minutes more time, but make 2 sandwiches from whole grain bread with cheese, herbs, cottage cheese or chicken. There will be enough protein until lunch.

Rule two: To school you need to take a small bottle of mineral water and a couple of apples or a banana with you. The potassium contained in bananas perfectly relieves fatigue. This is very useful for those schoolchildren who spent too much time in front of the computer in the evening and, of course, did not get enough sleep.

Third rule : If the school does not provide meals for children, then you can give your child a sandwich with him. Wrap it in foil to avoid crumbs among the sheets of textbooks and notebooks.

Rule four, for primary schoolchildren: take advantage of the fact that the state provides you with milk, drink it. Calcium for children's teeth and bones is just what the doctor ordered!

Rule five: In the school cafeteria you can buy juice, a pie or a bun, but definitely not chips, soda or French fries. You won't get enough of these things, but they will whet your appetite.

Rule six: Snacking isn't as bad as you might think. But you need to snack wisely. Chocolate, of course, will give you energy, but only for a short time, and the benefits from it will be much less than the harm. But a big apple is much more appropriate as a snack.

Rule seven , connected not with WHAT to eat, but with HOW to eat: don’t eat on the run. Sit at a table in the school cafeteria and spend the entire break eating breakfast. And, of course, be sure to wash your hands before eating.

Rule eight : upon returning from school, a hot lunch is required. This should become an axiom for a student of any grade.

Rule nine: do not overuse semi-finished products. Dumplings may be much easier to prepare than, say, an omelet, but they are not comparable in terms of benefits for the body. Soups, hot dishes, side dishes - all this should be present in the student’s diet.

Rule ten : an abundance of vegetables and fruits is an indispensable condition for a healthy diet for a student. Choose fruits that are in season and teach your child that they must be eaten.

As luck would have it, our children love exactly the food that is harmful for them to eat. They cannot be forced to eat soup or bigus, but they are ready to eat fried potatoes, dumplings, pizza, chips and chocolate bars at any time.

What does proper nutrition mean for children? This is the right nutrition for a child’s growth, which will give the child’s body all the substances it needs, which will provide him with physical and mental activity, full development - both physical, mental and mental, and will also give him enough energy for a full life and vitamins and microelements for good health.

The balanced nutrition of children is something that parents should take care of. The child’s diet should consist of healthy dishes prepared from natural high-quality products that do not contain any harmful chemicals, preservatives, sugar substitutes, fat substitutes, etc.

Parents should also explain the importance of proper nutrition for children to their child, so that he understands how beneficial some foods are for him, and what unpleasant consequences (obesity, health problems, difficulties in communicating with peers, as well as problems with the opposite sex) can lead to. uncontrolled consumption of other harmful foods.

Proteins are important components in the construction of organs and tissues. An insufficient amount of protein in the diet of preschool children can lead to slower growth and development and weakened immunity. Their sources are fish, meat, milk and dairy products, legumes, cereals, and bread.

Fats are the main source of energy, in addition, they are involved in the development of immunity and play an important role in metabolism. Butter and vegetable oil, meat, fish, dairy products are some sources of fat.

Carbohydrates are a component that promotes the absorption of proteins and fats, a source of strength and energy. Carbohydrates are found in sugar, fruits and vegetables, and honey.

Mineral salts and trace elements are involved in the process of building cells, organs and tissues, and during the period of active growth of preschool children, their presence in food is especially important. Iron, phosphorus, potassium and calcium, magnesium and selenium, fluorine - this is not an exhaustive list of essential macro and microelements.

A sufficient amount of vitamins in a child’s food will ensure the normal course of biochemical reactions in the body, proper cell growth and development. The largest amount of vitamins is found in raw vegetables and fruits, and after heat treatment, a significant part of them is lost.

Healthy eating rules for children

Now let's take a closer look at what proper nutrition means for children.

1) simple carbohydrates for energy and activity; it should not be the useless sucrose contained in sweets, but healthy fructose or glucose, which is found in fruits, nuts, berries, honey;

2) complex carbohydrates - they provide less energy at a time, but their effect is longer, which ensures your child is active throughout the day;

4) protein for growth - it is very important that the child receives a sufficient amount of protein; sources of proteins are meat, poultry, fish, eggs, dairy products, and legumes;

5) calcium for bone growth, iron for blood, iodine for the thyroid gland, magnesium, phosphorus, selenium for nerve cells, potassium for strong muscles, fluorine for tooth enamel, etc. - these elements must be present in proper nutrition for children, and they are found in fish, eggs, vegetables, fruits and grains;

6) fiber for good digestion - it is found in vegetables, fruits and cereals;

7) lactic acid bacteria for good intestinal function - they are found in fermented milk products;

B vitamins - they are responsible for the functioning of the nervous system and brain, for good mood and high performance, as well as for good metabolism; vitamin C is the main immunomodulator in the body;

9) many other microelements, vitamins, amino acids, enzymes and other substances necessary for the child.

All these substances necessary for a child’s growth, development and activity are contained in natural, fresh, high-quality products. From these products you must form the correct nutrition for the child’s growth - then he will not need any additional vitamins.

• lean meat, poultry, fish, meat by-products, seafood;
• eggs (no more than 2 per day);
• fermented milk products with low fat content, whole milk - in dishes;
• cereals, cereals, nuts;
• rye and whole grain or bran bread;
• vegetables, especially green or leafy ones - in unlimited quantities;
• fruits and berries – about 400-500 g per day;
• legumes;
• honey, natural sweets - preserves, jams, marmalade, marshmallows, jelly;
• vitamin and herbal teas, fruit and berry fruit drinks and decoctions, compotes, green tea, birch sap, rosehip decoction, kvass, freshly squeezed vegetable and fruit juices.

Children are very active, they spend energy quickly, so the proper nutrition regimen for children should not be 3 meals a day: the child needs to eat 5 times a day, but in small portions; in case of hunger, he should always have an apple, a handful of nuts or a banana, otherwise he will satisfy your hunger with a chocolate bar or chips.

A balanced diet for children requires a liquid meal for lunch; it is impossible for a child to refuse soup. The second course should include proteins and carbohydrates - fish and rice or meat and vegetable stew. For breakfast, it is best to eat something protein-carbohydrate, for example, cottage cheese-cereal casserole, apple and kefir.

Dinner should be light, such as an omelet or vegetable salad. And teach your child from childhood not to eat junk food - mayonnaise, chips, instant coffee, fatty sausages, fast food, etc. - this way he will avoid many health problems in the future.

If your child is still overweight, do not despair - there is a diet for children for weight loss that can solve this problem. The only difficulty with this diet is to explain to your child that he cannot even occasionally consume certain foods - fast food, fatty, fried foods, sweets, soda.

The diet during a diet for children for weight loss should consist of low-calorie healthy foods - vegetables, fruits, dairy products, cereals, lean meat and fish. It should contain potatoes and legumes in limited quantities, but it is better to avoid pasta.

Prepare for your child soups, thin cereals, vegetable dishes - stews, salads, casseroles, give him fish instead of meat, fruits instead of sweet desserts. Encourage your child for his achievements in losing weight - but not with food, but in other ways - take him to the cinema, amusement parks, buy him some things that he would be happy to receive.

Be sure to make sure that your child gets enough exercise - send him to a sports or dance section, sign him up for the pool, or go for a run with him every morning.

Your support and your example are very important in organizing proper nutrition for children - if you forbid your child to eat fried potatoes and fatty chicken legs, but you eat them yourself, then he will be both offended and envious, and he is more likely to understand your explanations about the benefits of proper nutrition. will not perceive everything.

Proper nutrition for children244.9

Nutrition and children's health are closely linked. The presence of harmful products in a child’s diet is fraught with the emergence of many problems, from decreased performance to obesity and related diseases.

In order for a child to grow up healthy and active, he must be taught proper nutrition from infancy. Each age has its own specific nutritional recommendations. For example, what a three-year-old child is allowed to eat may be strictly contraindicated for a one-year-old child. The task of each parent is to carefully study them and strictly observe them.

Proper nutrition for older children should be based on the same principles as for adults. When organizing it, pay special attention to the mode of food consumption, diet diversity and the absence of harmful foods.

Food for children should be as natural as possible, without any chemical additives. It’s very difficult to find one in stores, so try to cook most of the dishes yourself. Well, so that your child eats food with pleasure, show your imagination by designing it in the form of funny people, animals, flowers, etc.

There are a number of factors to consider when planning your baby's diet properly.

Healthy nutrition for children must take into account the growth of the body. The baby constantly needs a huge amount of building materials - proteins. Therefore, parents, when creating a children's menu, should focus on this.

In infancy, up to 9 months, the baby needs breast milk or an adapted formula. It is important that the nursing mother understands this and eats accordingly. After this period, ground meat and fish can be added to food.

2. Children's activity.

The next feature is the child’s hypermobility.

A growing body needs to constantly release energy to function properly. This should be remembered and the baby’s diet should be provided with foods containing slow carbohydrates: raw fruits, vegetables, sprouted wheat grains, wholemeal baked goods and coarsely refined cereals.

The main thing is not to overfeed your child with fast carbohydrates, as this leads to obesity, increased fatigue, and decreased immunity. These include: confectionery products, baked goods made from premium wheat flour, etc.

Fiber, which is rich in fast carbohydrates, is also very useful for the child. She takes an active part in the work of the gastrointestinal tract.

3. Consumption of sweets.

Due to their increased activity and mobility, children are able to absorb large amounts of carbohydrates. Significant consumption of fast carbohydrates will negatively affect the baby’s health.

But you shouldn’t completely deprive your little one of dessert – sweets of plant origin are very healthy.

4. About cholesterol.

Children, unlike adults, use cholesterol for their livelihoods. It plays a huge role and is the main element of the membrane surrounding the cells of the body. The child grows very quickly, cells divide rapidly, and new ones are formed.

How a person looks in adulthood depends on his diet in childhood.

5. Regulatory system.

It controls the child’s energy, feelings of hunger and satiety, taste priorities, and the amount of food needed. However, if the offered dishes are flavored with food additives, spices, or the child is offered sweets, it will not be the physiological need that decides, but the taste buds on the tongue.

1. Diet.

From the first days of your baby’s life, you should develop a daily routine. It must be taken into account that children are people too, albeit small ones, with their own characteristics and desires. Therefore, it is undesirable to show violence. If a child does not have a feeling of hunger, food will not be used for future use.

It is necessary to distribute the diet so that it coincides with the biological rhythm of the child. Don't forget the golden rule: if you're hungry, you'll ask for it. It doesn't matter if the child eats only twice instead of five times a day. The main thing is that the food is balanced, healthy and without violence, and, therefore, overeating.

2. Let's talk about violence.

Every self-respecting parent considers it his duty to feed his child to the full. Persuasion is used: to eat for mom, dad, etc. Then threats follow, such as: “You won’t get up from this place until you eat everything,” “You won’t go for a walk,” etc.

3. Nutrition for a sick child.

There is a misconception that a sick child should be fed intensively in order to have the strength to recover. They are really necessary to mobilize the body. Therefore, the baby will simply have no energy left for digestion.

Proper nutrition for pregnant women

A pregnant woman's diet can be compiled in accordance with the general principles of healthy eating. The only important difference is the daily calorie intake. For pregnant women, especially in the second half of pregnancy, it should be higher, about 3200 kcal.

Pregnant women are advised to consume only high-quality products. In the first trimester, the daily calorie intake should remain the same as before pregnancy. In the early stages, it is worth increasing the consumption of proteins, as well as fresh vegetables, herbs, and fruits.

In the second trimester, it is worth reducing the usual portion sizes and at the same time increasing the number of meals. In the third trimester, due to the risk of edema, women are often advised to reduce their salt and fluid intake.

Healthy food recipes

Let's first understand some rules for the distribution of the volume and content of food according to the amount of its consumption in the diet during the day.

Breakfast. The main dishes can be porridge, cottage cheese, an omelet and a sandwich with butter. Quantity – 250 g. Drink – 200 ml of tea or compote.

Dinner. Vegetable salad (50 g), first course (200-250 g), for the second - side dish (120-150 g) with fish or meat (50-100 g). Drink – 150 ml. Bread – up to 90 g.

Afternoon snack. A drink in a volume of 200 ml and fruit or pastries in an amount of up to 60 g.

Dinner. Milk porridge (200 g) and drink (150 ml). You can add 40 g of bread.

One of the main rules for creating a menu is the desire not to repeat the same dishes more than once every three days.

Of course, every housewife has her own recipes and her own secrets, but since the best recommendation is a ready-made example, we will present here several recipes for healthy meals for preschool children.

Cottage cheese casserole with carrots

Lightly fry 200 g of grated carrots in 10 g of butter, add semolina (10 g) and stir until cooked. Cool and beat with 1 egg, add cottage cheese (80 g) and 2 tsp. Sahara. To stir thoroughly.

Pancakes with vegetable filling

Make the pancake batter according to the usual recipe. For the filling, chop 150 g of cabbage (white), 30 g of onions and 120 g of carrots. Sauté vegetables in vegetable oil and lightly salt. Place a tablespoon of the finished filling on each pancake and wrap it in an envelope. You can lightly fry it in vegetable oil before serving.

Healthy nutrition for school-aged children will be characterized by the gradual addition of “adult” dishes. However, many adults should reconsider their diet, and perhaps acquire new “healthy” eating habits.

The family’s lifestyle is absorbed by the child like a sponge, including the habit of snacking between main meals or eating chicken fried until crispy, and even without removing the skin. It is in family traditions that healthy nutrition for children is born or dies.

The recipes for some dishes will hopefully help solve the problem of quickly preparing healthy food. Very often, parents give their children sandwiches to school. The basic rules for this: do not use buns and do not lubricate them with mayonnaise, ketchup and other sauces. Here are some recipes as an example.

Meat canapés on skewers

Take a piece of toast or a piece of bread lightly fried in butter (made from wholemeal flour), string a piece of fresh pepper or cucumber onto it (in winter it can be a pickled cucumber), then a piece of boiled pork (you can take boiled chicken), a piece of hard cheese . In summer you can decorate it with herbs (parsley, dill), in winter - with olives.

Ham and cheese rolls

The name speaks for itself. Wrap a piece of hard cheese in thinly sliced ​​pieces of ham and pierce it with a skewer so that the structure does not fall apart.

Useful and harmful

What foods must be included in a student’s diet? ☺ Below is a list of the most useful:

• various dairy products (sour cream, butter, cottage cheese, hard cheese, kefir, yogurt, cream, milk);
• meat and fish (different varieties);
• eggs (at least one per day);
• legumes, pasta;
• a variety of cereals (cooked in both water and milk);
• all kinds of vegetables, fruits and berries (fresh and processed);
• vegetable and butter;
• bread and bakery products made from wholemeal flour;
• sweets (no more than 100 g per day).

Recipes for proper nutrition for schoolchildren should not contain useless and often very harmful products.

☹️ These include:

• margarine;
• sugar in large quantities;
• sweet soda;
• sausages and sausages;
• semi-finished products;
• fast food;
• ketchup, mayonnaise and other store-bought sauces;
• mushrooms;
• smoked meats;
• packaged juices;
• any products that contain dyes, preservatives, flavor enhancers and other dangerous “chemicals”.

Only parents can make a schoolchild’s diet nutritious. Healthy foods activate brain activity and give strength and energy, while junk food will create abdominal discomfort and problems with the gastrointestinal tract.

Nutritionists advise introducing the following nutritional components into the correct menu for a schoolchild:

• dairy products, as they help strengthen and grow bones;
• vegetable fats that have a beneficial effect on nails and hair;
• vegetables and fruits, because they contain a whole storehouse of vitamins;
• protein foods that will help restore energy after a hard day at school.

It is also important for the child to maintain a drinking regime, because water activates metabolic processes. Those parents whose child is involved in active sports should especially heed the recommendation.

Nutritionists have compiled a list of harmful foods that harm the body and cause the development of gastric diseases. Therefore, if you want to provide a healthy diet for a schoolchild, exclude this category from the diet:

• sausages, sausages and other soy protein products;
• store-bought crackers with various additives;
• chips;
• sweet soda;
• fast food and various spicy foods;
• sausages;
• coffee and caffeinated products;
• various sauces, mayonnaise, ketchup.

It is not necessary to introduce a ban on sweets if they do not replace, but complement the main dishes. The ideal way to cook food for schoolchildren is by steaming or baking in the oven.

These are the basic nutritional rules parents of teenagers should follow.

What does proper nutrition mean for children?

There are many different nuances and subtleties in organizing proper nutrition, which can only be fully comprehended and understood over time. However, there are a number of basic rules that form the basis of proper nutrition, compliance with which is mandatory.

• Diet. During the day you need to eat at least three times, but four, five or even six are better. Moreover, all meals should be organized in such a way that they take place at the same time. This diet provides many benefits. Firstly, it will protect you from overeating. Secondly, it will reduce the load on the digestive system. Thirdly, it will allow you to avoid unnecessary snacks and distribute the calorie content of your meals. And most importantly, eating at the same time will significantly improve the absorption of food. In addition, the last meal must be organized no later than three hours before the planned bedtime.
• Caloric content of the diet. The total caloric content of the diet must be taken into account, even if you are not trying to lose weight. Its daily norm for women is on average 1600-2000 kcal, for men about 2200 kcal. However, these figures are very arbitrary, since each person spends a different amount of energy. The caloric content of the daily diet must be calculated individually based on age, gender, body type and level of physical activity. For example, a person who is actively involved in sports spends more energy than an office worker who has forgotten even where his sneakers are. The menu should be designed so that the amount of energy (calories) entering the body with food and its consumption are balanced. If there are not enough calories, the body will weaken, but if their amount is more than necessary, the body will begin to store the excess in reserve in the form of cholesterol and fat. It is recommended to reduce calories, first of all, by carbohydrates, and then by fats.
• Distribution of daily ration. It is recommended to organize meals in such a way that breakfast and lunch are the most nutritious, and snacks and dinner consist of the lightest, most easily digestible foods. For example, with four meals a day, the total calorie intake should be about 25-35% for breakfast, about 30-40% for lunch, about 10-15% for a snack, and about 15-25% for dinner.
• A varied diet. The menu should include a variety of products. The more there are, the more nutrients your body will receive. The optimal ratio of proteins, fats and carbohydrates is 1:1:4. Make sure that the menu includes only healthy products that can provide the body with everything it needs. Proper balanced nutrition involves consuming large quantities of fruits, herbs and vegetables (and there should be more of the latter than the former), and smaller quantities of meat, dairy products, fish, cereals, poultry, etc.
• Moderation in food. Overeating is one of the most common causes of excess weight and digestive problems. To avoid overeating, it is recommended to stop eating when you still feel a slight feeling of hunger. Don't eat while reading books, sitting at the computer or TV.
• Eat slowly. Give yourself enough time to eat. Chew your food thoroughly to avoid overeating and ensure that more nutrients enter your body.
• Drink more water. It is recommended to consume about two liters of water per day. Moreover, it is recommended to drink most of it before six in the evening. In this case, it is advisable to refrain from drinking liquid for half an hour before and after meals. This is due to the fact that the liquid can change the concentration of gastric juice, which causes digestive disorders.
• The right combination of products. Follow the right combination of foods, this will help avoid problems with food absorption.
• Simple and fresh food. Try to eat only freshly prepared food, while preparing the most simple dishes, consisting of a maximum of 4 ingredients. For example, a portion of stewed eggplant will be much healthier than a stew of meat and a lot of vegetables. To make your life easier and increase the “healthiness” of your diet, add as many foods as possible that you can eat without heat treatment. Such products include cottage cheese, berries, vegetables, yogurt, herbs, fruits, etc.
• Avoid fried foods. In addition to fried foods, salty, fatty and spicy foods should also be excluded from the diet. However, you should never completely give up fats, since they are necessary for the body. Just try to replace most of the animal fats with vegetable fats.

Now it is no longer a secret to anyone that many fashionable diets, especially those that promise quick weight loss, can be harmful to health. But in order to get rid of extra pounds, it is not at all necessary to starve yourself; in many cases, it is enough to simply adhere to the principles of proper nutrition.

Of course, in this case, the weight will not drop quickly, but the resulting results will be well established, and what was lost will not return for several months. In addition, such weight loss will take place without harm; on the contrary, it will only bring benefits to the body.

A healthy diet for weight loss should basically remain the same as what was described earlier. Undesirable foods should be completely avoided; in addition, potatoes, white rice and grapes should be excluded.

If you want your weight loss to be more noticeable, you should adjust it a little. First of all, this concerns the calorie content of the daily diet. Weight will steadily decrease if you reduce it by about 300 calories, i.e.

It would also be a good idea to control the portion size. You should not eat large amounts of food at once, even low-calorie foods. This can stretch the stomach, causing it to require more food each time. Ideally, the amount of food for one serving should not exceed a glass in volume.

In addition to nutrition, it is worth paying attention to lifestyle. Try to increase your physical activity as much as possible. This does not mean that you need to exhaust yourself with hard training, just walk more, do exercises, go to the pool, you can sign up for dancing, etc.

After 7 years, children already form clear food preferences, so a sudden change in diet affects their psychological state and behavior. For example, a child flatly refuses boiled vegetables, and instead asks for fried potatoes at night.

There is no need to shout at him, insist and force him, otherwise the situation will worsen. The student will generally refuse healthy food. In such a situation, it is better to cheat a little - serve a very tasty sauce with boiled vegetables or stew the vegetables in the oven.

Sometimes, due to heavy academic workloads, students suffer from stress, which in turn negatively affects their appetite. Parents need to be attentive and respond instantly to such situations.

In addition, food must contain vitamins and microelements. It is recommended, if possible, to create a menu for the week in advance, avoiding repeating the second and first courses. This will help avoid vitamin deficiency and poor appetite.

For children who attend kindergarten and eat there, you need to create a menu that will not repeat, but supplement the kindergarten food with the necessary elements. The best combination is 1 g protein: 1 g fat: 4 g carbohydrates.

Nobody likes to be forced to do anything. The secrets of adults' behavior when communicating with children lie in observations and gentle prompts for action. Try to pay attention to your child while you are cooking in the kitchen.

In the kitchen, children can do very simple work: wash vegetables and fruits, arrange greens on salads or sandwiches, put curd filling on pancakes. And such dishes will immediately fall into the category of favorites and will be readily eaten without any whims.

Enjoy your and delicious joint culinary experiments!

The daily routine of schoolchildren should be quite rich and dynamic. They are constantly learning something, reading, drawing, playing sports, and so on. And schoolchildren have such classes every day, five days in a row.

To maintain the excellent well-being of their children, parents can provide them with nutritious nutrition. Earlier in the article we already looked at what proper healthy should be. But now let’s take a closer look at what a schoolchild’s menu should be.

1. A schoolchild must have breakfast! Charging your body with the right amount of calories in the morning will have a beneficial effect on its condition throughout the day.
2. It is better to provide a schoolchild with 5 meals a day: with mandatory breakfast, lunch and dinner, there should be snacks between breakfast and lunch, lunch and dinner. The snack may be small, but it should be there.
3. Monitor the water balance of the student’s body, because a lack of fluid leads to headaches and premature fatigue. The child should get used to drinking at least 1 liter of clean still water per day.
4. A schoolchild's diet should include a sufficient amount of protein, because its deficiency leads to stunted growth, decreased resistance to disease, academic failure and loss of ability to work. Therefore, if you are raising a vegetarian, then introduce more protein plant foods into his diet.
5. Schoolchildren, especially younger ones, should eat at least 3 servings of dairy products daily: milk, natural yoghurts without sugar, hard cheese.
6. Try to completely exclude from the student’s diet everything fried, fatty and smoked, as well as sausage, frankfurters and other factory-processed meat products. Steam, boil or stew natural meat, fish and poultry.
7. The calorie intake of a schoolchild from 7 to 10 years old should be at least 2400 kcal, from 10 to 14 years old - 2400-2600 kcal, and from 14 to 17 years old - 2600-3000 kcal per day. If your child plays sports, then the calorie content of his menu should increase by 300-500 kcal.
8. Sweets provide a significant amount of calories, but have absolutely no vitamins and spoil teeth. Therefore, never replace sweets with a nutritious diet. Give sweets in limited quantities and only as dessert.
9. Try to find time to go to the school canteen and try what they feed the children there. You might be lucky and your school lunch will replace your home lunch. Or vice versa - the child will have to be given more sandwiches and prohibited from eating school food.
10. Healthy, adequate sleep is no less important than nutrition. Do not give children caffeine-containing drinks (coffee, cocoa, strong tea, chocolate) in the afternoon; try to ensure that the child goes to bed no later than 10 pm and sleeps at least 8-9 hours a day.

Healthy nutrition for children from birth largely determines future taste preferences, favorite foods, and, of course, the baby’s health.

Features of child nutrition

There are a number of factors to consider when planning your baby's diet properly.

Healthy nutrition for children must take into account the growth of the body. The baby constantly needs a huge amount of building materials - proteins. Therefore, parents, when creating a children's menu, should focus on this. In infancy, up to 9 months, the baby needs breast milk or an adapted formula. It is important that the nursing mother understands this and eats accordingly. After this period, ground meat and fish can be added to food.

2. Children's activity.

The next feature is the child’s hypermobility.

A growing body needs to constantly release energy to function properly. This should be remembered and the baby’s diet should be provided with foods containing slow carbohydrates: raw fruits, vegetables, sprouted wheat grains, wholemeal baked goods and coarsely refined cereals. The main thing is not to overfeed your child with fast carbohydrates, as this leads to obesity, increased fatigue, and decreased immunity. These include: confectionery products, baked goods made from premium wheat flour, etc.

Fiber, which is rich in fast carbohydrates, is also very useful for the child. She takes an active part in the work of the gastrointestinal tract.

3. Consumption of sweets.

Due to their increased activity and mobility, children are able to absorb large amounts of carbohydrates. Significant consumption of fast carbohydrates will negatively affect the baby’s health.

But you shouldn’t completely deprive your baby of dessert - sweets of plant origin are very healthy.

4. About cholesterol.

Children, unlike adults, use cholesterol for their livelihoods. It plays a huge role and is the main element of the membrane surrounding the cells of the body. The child grows very quickly, cells divide rapidly, and new ones are formed.

How a person looks in adulthood depends on his diet in childhood.

5. Regulatory system.

It controls the child’s energy, feelings of hunger and satiety, taste priorities, and the amount of food needed. However, if the offered dishes are flavored with food additives, spices, or the child is offered sweets, it will not be the physiological need that decides, but the taste buds on the tongue.

Rules for healthy eating for children

Healthy nutrition for children includes a number of rules that must be strictly followed:

1. Diet.

From the first days of your baby’s life, you should develop a daily routine. It must be taken into account that children are people too, albeit small ones, with their own characteristics and desires. Therefore, it is undesirable to show violence. If a child does not have a feeling of hunger, food will not be used for future use. It is necessary to distribute the diet so that it coincides with the biological rhythm of the child. Don't forget the golden rule: if you're hungry, you'll ask. It doesn't matter if the child eats only twice instead of five times a day. The main thing is that the food is balanced, healthy and without violence, and, therefore, overeating.

2. Let's talk about violence.

Every self-respecting parent considers it his duty to feed his child to the full. Persuasion is used: to eat for mom, dad, etc. Then threats follow, such as: “You won’t get up from this place until you eat everything,” “You won’t go for a walk,” etc. But maybe the baby just doesn’t want to eat, and force-eaten food will not bring him any benefit.

3. Nutrition for a sick child.

There is a misconception that a sick child should be fed intensively in order to have the strength to recover. They are really necessary to mobilize the body. Therefore, the baby will simply have no energy left for digestion.

At this time, the child should be offered light food, you can indulge in sweets, if this is not prohibited by the attending physician.

4. Freedom of choice.

The daily diet should include a choice of dishes; the body itself knows what it needs. If you follow this rule, the question of balance will disappear. But the habit of proper nutrition should be instilled from early childhood. If a child constantly satisfied his hunger with cookies and sweets, what kind of balanced nutrition habit can we talk about?

5. Fruits.

The consumption of fresh fruits should be in unlimited quantities.

You can’t overeat them, but the benefits will be enormous. But you shouldn’t force a child to do anything if he doesn’t want to.

6. Protein foods.

You need to introduce protein foods into your diet several times a day. However, don't worry if your baby chooses carbohydrates instead of proteins. The child himself knows what he is missing. You should not accustom him to sausage or frankfurters - this is not natural food and there is nothing healthy in it.

7. Dairy products.

A healthy diet for children includes dairy products. But it is useful on its own, and not in combination with starch. Dairy food is best digested and brings invaluable benefits only as an independent dish. The combination of fermented milk products with tomatoes or carrots is also useful.

8. Sweets.

Sweets are not food, but encouragement for the child. But don’t think that the child’s body doesn’t need them. Growing, running, jumping, thinking creatures need glucose. Products of plant origin - honey, dried fruits, watermelons, melons, bananas, traditional fruits - fully meet this need.

9. Drinking water.

Water occupies one of the main places in a healthy diet for children, so you cannot limit your child’s desire to drink. Melt water is especially useful. However, you should not allow your child to drink it with food. This habit can lead to sad consequences. It is very useful to drink pure water 30 minutes before meals, as well as before bed.

Diet of two main subgroups: preschool and school-age children

The nutrition of preschool children should be varied and balanced. Lean meat is preferable - steamed veal, beef, turkey will be very useful for the baby. By-products are sources of protein, vitamins, iron.

It is also useful to give low-fat varieties of fish: hake, pollock, cod. Canned and salty products should be supplied no more than once a month.

Milk and fermented milk products are the main source of proteins and should be included in the diet daily.

Vegetables, fruits, and juices should also be present daily. In addition to their nutritional value, they improve digestion and participate in metabolism.

Bakery products, various cereals and fats are also needed. Buckwheat and oatmeal are especially useful, and vegetable oil will not only improve the taste of salads, but also help in the absorption of vitamins and minerals.

Every day a preschool child should receive:

carbohydrates - 281 g,

fats and proteins - 73 g,

magnesium - 205 mg,

calcium - 910 mg,

phosphorus - 1348 mg,

zinc - 9 mg,

iron - 13 mg,

vitamin C - 51 mg,

iodine - 0.09 mg.

The mode of eating is also important: the interval should be 3.5-4 hours, the frequency of meals should be at least 4 times a day, three of them should contain a hot dish.

In percentage terms, the daily diet looks something like this:

breakfast - 26% of daily calories;

afternoon snack - 14%;

The diet of schoolchildren is not much different from that of preschool children. But when compiling it, one should take into account the physical and age-related needs of the body. Nutrition should be balanced and take into account the consumption and supply of nutrients.

Daily calorie intake:

7 – 10 years - 2450 kcal,

11 – 13 years old - 2450-2750 kcal - for boys, 2350-2550 kcal - for girls.

14-17 years old - 2850 - 2900 kcal - for boys, 2450-2650 kcal - for girls.

A child involved in sports should receive 250-500 kcal more.

In conclusion, I would like to offer an approximate healthy food menu for children over one and a half years old.

Breakfast:

– milk porridge made from oatmeal;

– bread with butter and cheese;

- coffee drink with milk.

2nd breakfast:

Fresh apple

Dinner:

– borscht with beans, sour cream;

- fruit salad;

– homemade roast;

– berry compote;

Afternoon snack:

Cookie.

Dinner:

– rice casserole with raisins;

- Herb tea.

Breakfast:

– cheesecakes baked in kefir;

- tea with milk.

2nd breakfast:

Dinner:

– peasant soup with sour cream;

– vegetable salad of fresh cucumbers and peppers;

– meatballs;

– boiled vermicelli;

– fruit jelly;

Afternoon snack:

- milk;

- bun.

Dinner:

– boiled potatoes baked in oil;

– steamed fish dumplings;

– rosehip decoction;

2nd dinner:

- yogurt.

Breakfast:

– milk porridge from rice and millet;

- cocoa with milk.

2nd breakfast

- dried fruits.

Dinner:

- bean soup;

– vegetable salad of cucumbers and tomatoes;

– homemade stew with potatoes;

– jelly;

Afternoon snack:

- yogurt.

Dinner:

– steamed fish cutlets;

- vegetable stew;

– tea with sugar and lemon;

2nd dinner:

- curdled milk.

Breakfast:

– baked pasta with grated cheese;

- bread with cheese;

– coffee drink “Health”.

2nd breakfast.

- orange.

Dinner:

- fish soup;

– apple-carrot salad;

– meatballs;

– buckwheat porridge;

- dried fruits compote;

Afternoon snack:

– curd mass with raisins;

- cookie.

Dinner:

– vegetable pilaf;

– steam chicken;

- fruit tea;

2nd dinner:

Breakfast:

– boiled egg;

- squash caviar;

– pancakes with jam;

- tea with sugar;

2nd breakfast:

Dinner:

– cabbage soup with sour cream;

– cabbage salad;

- mashed potatoes;

– fish baked in sour cream;

– fresh fruit compote;

Afternoon snack:

- baked milk;

- biscuit.

Dinner:

– boiled potatoes with butter and herbs;

- corpus;

- chamomile tea.

2nd dinner:

Breakfast:

– semolina porridge with milk;

- Tea with lemon;

- bun with butter.

2nd breakfast:

- grape.

Dinner:

- vegetable soup;

- carrot salad;

– boiled pasta;

– beef stroganoff;

- Apple juice;

Afternoon snack:

– curdled milk;

- cookie.

Dinner:

– rabbit stewed in sour cream;

– baked zucchini and eggplant;

- Herb tea;

2nd dinner:

- yogurt.

Breakfast:

– cheesecakes baked in sour cream sauce;

- Tea with lemon.

2nd breakfast:

Dinner:

– field soup;

– beet salad;

– wheat porridge;

– frying meat;

– jelly;

Afternoon snack:

- milk;

- pie with jam.

Dinner:

- stewed cabbage;

– steamed fish cutlets;

- rosehip decoction.

2nd dinner:

- curdled milk.

For young parents I would like to present some recipes for cooking:

1. Homemade roast.

To prepare you need:

Wash the low-fat beef, cut off the veins and hymen, cut into portions, place in a pan with boiling vegetable oil, and lightly fry. Then add the tomato and simmer for about an hour.

Wash potatoes, onions, carrots, peel them, cut into cubes and lightly fry.

Place the prepared vegetables on top of the meat, add salt and add water to cover the potatoes. Cover with a lid and simmer for 20 minutes. until ready.

– beef - 24 gr.

– potatoes - 115 gr.

– onion - 15 gr.

– carrots - 12 gr.

– sunflower oil - 2 ml.

Salt - 0.25 gr.

– water - 22 ml.

2. Peasant soup with sour cream.

Sort the wheat grains and rinse thoroughly under running water. Place in boiling water, boil for 10-15 minutes and drain. Cut the peeled potatoes into cubes, finely chop the onion and carrots. Place chopped potatoes and boiled cereal into boiling water. Cook for 10 minutes. Then add vegetables, salt and cook until tender. Add herbs and sour cream to the soup. Boil.

For 1 serving of the finished dish you will need:

– water - 125 ml;

– potatoes - 50 gr.;

– wheat cereal - 4 g;

– onion - 4 gr.;

– carrots - 11 gr.;

– salt - 1.25 g;

– sour cream - 6 gr.;

– greens - to taste.

3. Fish dumplings.

This dish is prepared from minced lean fish (cod, pollock, hake, pike perch). All bones should be carefully selected before chopping.

The fish, freed from the bone, must be washed and ground in a meat grinder or with a mixer. Add a raw egg and prepared chilled milk sauce to the resulting minced meat, mix vigorously, form 25g quenelles. each. Place the prepared quenelles in boiling water and cook for 20 minutes until tender.

To prepare milk sauce, take dried flour, mix it with salt and pour in milk. Stir until smooth and boil for 3-5 minutes. Cool.

For 1 serving of the finished dish you will need:

– fish fillet - 90 gr.;

– chicken egg - 0.2 pcs.;

– milk - 28 ml;

– wheat flour - 6 gr.;

– salt - 0.4 g.

In conclusion, I would like to note that every meal for a child should be a pleasant experience. Organize family meals with table setting more often, and involve your child in this. Family traditions and the example of loved ones should form a culture of eating in a child and the right attitude towards food. This includes healthy nutrition for children.