Healthy diet tips for children - Part II

So, it’s best if you set a timetable and make some appropriate portions of food. Especially if your kid is a picky one! Don’t ever force him to eat some certain type of food. Let him choose what he likes to eat and take care that his food intake is a proper one. This is fundamental! As fundamental as it is for you to use healthier cooking techniques: broiling, grilling, roasting, steaming, and not frying (especially deep-frying). And, of course, keep your child away from fast foods, sodas and fruit-flavored drinks.

Now, let’s see what food is to be given to your child.

Here’s a good starting tip: “An apple a day keeps the doctor away!” So give him fruits. They are so tasty! There’s no doubt that your child is going to like at least some type of fruit. If he enjoys apples or citrus fruit, it’s great, because these contain vitamin C. If he likes plums or pears, he will have a necessary potassium intake. If he wants apricots and nectarines, it’s good to know that these contain iron.

Of course, your child can’t and mustn’t have only a fruit diet. Don’t forget to give him vegetables. And, moreover, one glass of vegetable juice a day. This is even better than the fruit juice. You can choose carrots (rich in vitamin A), tomatoes (famous for the antioxidant benefits of lycopene), potatoes (high in vitamin C), green or leafy vegetables like lettuce and spinach (studies show that kids love these, and they are also low in fats and calories and high in proteins). Speaking of proteins, make sure you add some fish, eggs, beans or nuts in your child’s soup or stew. And give him some fiber too (preferably, whole-grain breads and cereals).

Whenever you can, try to serve or cook fresh ingredients. Otherwise, read the label on the products and stay away from foods containing colorants or other types of additives. If the name of the ingredient can’t be spelled, that’s not a good, natural or healthy food you’re holding in your hand! And, finally, the best advice ever: the more colored the fruits and vegetables are, the healthier is your child’s diet.

Bon appétit!

Healthy diet tips for children - Part I

I guess nowadays people are more and more fascinated about the artificial, partially or totally forgetting the natural. This is a common aspect of a mostly artificial world. Because, let’s face it: “anthropic evolution” is not a natural one! I’m not saying that this is good or bad. After all, everything we’re doing in our lives is a personal choice.

Now let’s find out several wise personal choices that you can make in your child’s diet!

It’s already summer, so things should be easier now, thanks to the fact that there are a lot of healthy and natural fruits and vegetables you can choose from. Of course, it’s understandable that a healthy diet lasts more than the summer months. You have to make sure your child has a proper diet (almost) every day of the year.

Let’s discuss some aspects about the children’s diet step by step. Every child, from one to 10 years (or more) needs some amount of proteins, carbohydrates and fats. The difference from year to year consists of the quantity and the preparation method. A 1-3 years child needs 1300 calories a day, a child age 4-6 needs 1800, a 7-10 years one needs 2000 calories a day (1). Quite a lot, isn’t it?!

Well, children constantly grow, they have a lot of energy and they are very active, which means they certainly need food! What about food preparation? A small child mainly needs (tasty) soups, purees and natural juices. As he grows older, you can feed him little chunks of food, especially vegetables and fruits. Cut a stick or a slice of carrot, for example, and let your child “play” with it! There’s no doubt he is going to taste it! Given the fact that he’s so curious, he is capable of tasting everything.

That’s why you have to constantly keep an eye on him! OK, it’s quite predictable that when the child grows, he can join you at the table and eat almost like a grown-up! I say “almost” because now he’s watching and imitating you. So take care, because his eating habits are certainly yours. And they are long-lasting!

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