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A professor at the National Research Center discovers the basics of healthy eating for children, today, Tuesday, May 31, 2022, at 16:18.
The health of our children starts from feeding them in a healthy and healthy way until our children grow up healthy and the nutrition of the children depends on the same principles of nutrition as the adults. Everyone needs the same types of nutrients, such as vitamins, minerals, carbohydrates, proteins and fats. But children in particular need different amounts of certain types of nutrients depending on their age groups.
Dr. Nihad Hassan, professor of applied nutrition at the National Research Center, says care should be taken to eat nutrient-rich foods, e.g.
protein. Be sure to choose seafood, lean meats, chicken, eggs, legumes, peas, nuts and salty cereals.
fruit. Encourage your child to eat a variety of fresh or dried fruits, instead of fruit juices. But if your child prefers to drink juices, then you need to make sure it is natural fruit juice and make sure to reduce the amounts he consumes from ready-made juices.
vegetables; Offer your child a variety of fresh vegetables and aim to introduce different types of vegetables, including dark green, red and orange vegetables, legumes, peas and starchy vegetables each week.
kokrra. Choose whole grains, such as whole wheat bread, and limit your intake of refined grains such as white bread, pasta, and rice.
Milk and its products Encourage your baby to make milk, cheese or milk drinks, or foods that contain milk, such as rice milk, whipped cream and whipped cream.
Make sure your child gets the right calories for him. Determining the calories needed for a child to maintain proper growth rates depends on several factors, including physical activity, age and environmental conditions, but in general, the average calories needed for a child from the age of four to adolescence are as follows :
From 4 to 6 years 1800 calories.
From 7 to 10 years 2000 calories.
Men from 11 to 14 years 2500 calories.
Women from 11 to 14 years 2200 calories.
Be sure to limit your child’s calorie intake by:
Added sugar. Reduce the consumption of added sugars. Rely on natural sugars, such as those found in fruits and milk, and stick to drinks with the lowest added sugars. Avoid drinks with high added sugars like soda and ready-made juices.
Reducing the intake of animal fats such as red meat and poultry, preferably vegetable oils and walnut oils that provide the body with essential fatty acids and vitamin E. The most beneficial fats for health are also found naturally in olives, nuts and seafood. And you should not eat hydrogenated fats and oils, artificial margarine.
Eating more fat than your baby needs leads to an increase in calorie intake, which increases the chance of storing fat in the body, especially in the subcutaneous fat, which leads to weight gain and this increase for a while. long. can increase the risk of modern diseases such as heart disease, high blood pressure and diabetes, so it is preferable to focus on the amount and quality of fat during childhood and adolescence, fat should not exceed 30% of the total calories consumed by a individual. per day, and reduce fats called saturated fats and “trans fats”, which increase the risk of high blood cholesterol, and its accumulation in the walls of blood vessels.
When it comes to fried foods, the fear of oils used in frying always comes, so it is preferable not to use frying oil more than once or twice as much, because when we use frying oil more than once, triglycerides can to decompose, which causes unwanted odor when the oil is heated, which are oxidizing substances that can harm health and increase the risk of cancer, so it is preferable to follow the following tips:
Do not use frying oil more than once or twice just for frying food and it is of the same type of food.
Oily frying that has reached medium heat and not cold because when cold oil is used foods absorb large amounts of oil and add more calories to foods.
Some studies have proven that fried foods like chips contain acrylamide, which is present in fried and baked foods like chips, chips and biscuits, and these substances can increase the risk of cancer.
Therefore, it is preferable to reduce these foods, as for children, instead of chips, baked potatoes can be served, and if chips are to be served, they can be served, but at intervals and not on a daily basis.
Limit salt intake as it contains sodium Encourage your children to eat fruits and vegetables instead of chips and biscuits.
Some examples of healthy meals for children
Breakfast is a very important meal – it can either make or break your day.
1- bread + ballad beans in oil + a piece of dessert the size of an egg + a cup of medium milk or
2 ballad bread + fried eggs + jam + a cup of medium milk or
3- Baladi bread + a piece of cheese + molasses + sesame paste + a cup of medium milk
A medium cup of seasonal fruit juice, or a fruit + Paco biscuits with dates
1- Baladi bread + kofta + boiled potatoes + + medium salad or
2- A plate of rice + a piece of meat + a plate of seasonal vegetables + a plate of green salad or
3- Mahshi + a quarter chicken + a plate of green salad + a medium season fruit
A piece of cheese + lentil soup with vegetables + bread.
Fruit, some cakes or a sandwich of your choice.
1- Baladi bread + molasses + beans in oil + a medium tomato or
2- Baladi bread + white honey + large seasonal fruits or
3- Baladi bread + jam + a cup of cocoa with milk.
Meat substitutes: All kinds of legumes like beans, dried beans or peas, lentils.
Some models of sandwiches that the child eats between meals or at school
Sandwich with boiled potatoes and mashed with oil, salt, black pepper, colored pepper pieces, mint and parsley
White cheese sandwich with a little olive oil, mint and dried and ground thyme
Tuna sandwich, refined, with green pepper and black olives, cut into small slices
Tips for the mother
Advice for the mother to feed her baby with a healthy and wholesome diet, in order to encourage and motivate the baby to eat integrated healthy foods that ensure healthy physical and mental development.
Take care of breakfast, eat meals at regular times, eat with family and eat fruits and vegetables between meals.
The use of fruits instead of dough in the production of sweets, such as bananas with chocolate or strawberries with cream ….. etc.
Chew food well and do not eat fast, drink enough water, increase physical activity and exercise.
Avoid eating fast foods and foods that contain artificial colors or flavoring additives, as well as eating soft drinks of all kinds and replacing them with sugar-free natural fruit juices.
Eating in front of the TV, sitting for a long time in front of the TV and computer.