Healthy eating: what young children need

As a parent, the nutritional needs of your baby or toddler are obviously a priority, and it is easy to feel overwhelmed by the amount of different information that exists. The food that a child eats in his early years can influence his eating habits in the future, so it is important to instill good habits and a healthy relationship with food from an early age. Once your child is eating solid foods, you will probably find that some of the foods you created so lovingly are rejected if you are already starting to have teeth, from those first moments you have to think. Do not worry, this is perfectly normal, but it is prudent to try to start a good routine as soon as possible. When you create your page of healthy food for children

Make sure your child’s nutrient requirements are met by pointing to three balanced meals a day, each of which contains something from one food in each food group with up to two healthy snacks. Get into the habit of trying different types of proteins with each meal and a couple of different vegetables.

Why is protein important?
Proteins are essential for a number of important functions, such as growth, brain development and healthy bones. Of the 20 amino acids, or building blocks that produce proteins, children need to get 9 “essential amino acids” from their food.

How to introduce proteins in your child’s diet.
Animal proteins, such as lean meat, fish, eggs, milk, yogurt and cheese contain the 9 essential amino acids and are considered the most important for growth. Vegetable proteins, such as beans and legumes, are incomplete proteins and must be combined to reach the full spectrum of amino acids. Try to include fish twice a week, one of which is an oily variety such as salmon, trout or mackerel. Fresh, frozen or canned are fine, but remember that smoked and canned products tend to be richer in salt.

Starchy foods that provide carbohydrates.
Children need a source of carbohydrates at each meal. However, children under 13 months may have difficulty digesting whole-grain varieties, and too much fiber can fill them too quickly and compromise their appetite and their absorption of important minerals such as calcium and iron.

How to introduce carbohydrates in your child’s diet.
Beyond 13 months, children can usually eat whole grain bread, muesli and pasta. Some children handle this better than others, so it’s just about seeing how your child responds. Nuts and whole seeds are good sources of fiber, as well as important healthy fats, however, they should be avoided until your child is 5 or older due to the risk of suffocation.

Fruits and vegetables
Aiming at five servings of fruits and vegetables is a good starting point for children. The pore size depends on your age, size and physical activity, so there are no established rules. An easy guide is that a piece of fruit or vegetable is the amount that fits in the palm of your child’s hand. Easy tips to stay on the road could be as simple as keeping a bag of frozen vegetables in the freezer or cutting a piece of fresh fruit for dessert.

Milk and dairy products
Children get a large amount of food from dairy products such as milk, yogurt and cheese. These foods can provide the body with easily absorbed calcium, as well as vitamins A and B12, proteins and other vitamins and minerals.

How to get dairy products and calcium in your child’s diet
Choose whole-fat milk for children under two years, as it is important for the growth and absorption of essential vitamins and may not get the calories or essential vitamins they need from low-fat milk. From two years on, you can switch from whole milk to semi-skimmed milk, as long as your child eats a large variety of foods and is gaining weight normally. The less fat versions of milk and milk products contain both calcium and their higher fat counterparts.

One of the extra reasons to give more attention to the feeding of the little ones is that it will be easier to do your revictions when you go for your dental work in Mexico.