The correct growth of children is closely related to their diet. A balance of nutrients in infant food is essential to stimulate the development of children. To prevent deficiencies in the growth and development of children it is important pay attention not only to calcium, but also to micronutrients and macronutrients.
What foods should not be missing in the diet of children in their growth stage? What nutrients are the most important for the development of children?
The doctor Maria Concepcion Vidales Aznar, specialist in Nutrition, Human Dietetics and Eating Disorders, director of the Nutrimedic clinic, and author of the bookCooking that heals, ensures that a diet rich in macronutrients and micronutrients is what children need to grow healthy and strong.
Macronutrients for children. In the growth of children the three immediate principles known as macronutrients should never be lacking.
1. Proteins: They are essential elements for the formation of muscles and bones. Proteins are necessary to strengthen the immune system and increase defenses. Meats, fish, eggs, and dairy are foods with a high protein value.
2. Carbohydrates: they are needed to provide energy and fuel. We must choose complex carbohydrates such as cereals, fruits, pasta, bread ...
3. Lipids: fats are necessary for the proper functioning of the nervous system. The healthiest lipids or fats are unsaturated fats rich in omega 3, which are present in oily fish and olive oil.
Micronutrients for children. They are made up of vitamins and minerals. In this section, calcium is especially important, which is present in dairy products and to a lesser extent in green vegetables and fish or nuts. The foods richest in iron are meats, vegetables, legumes and fruits.
From the first year of life, the child can eat almost everything, except for some dried fruit. Therefore, the food offer must be varied and the culinary forms as well. Offering the child variety, they will have the opportunity to try everything and experiment with new textures and flavors.
Dairy products can be presented in desserts, béchamel or creams. In the same way, the vegetables can be presented in creams or purees, but also in whole pieces so that at first they can even experiment with their hands when eating. The important thing is to facilitate its acceptance, at first, with mild flavors and then add something new every week. This same principle should be applied to meat, fish and eggs.
The preparations must be easy to prepare, with simple ingredients and cooking, using olive oil in its proper measure and without overusing the salt in all of them.
Dr. María Concepción Vidales Aznar
Bachelor of Medicine and Surgery
Specialist in Nutrition, Human Dietetics and
Eating behavior disorders
Medical Director of the Nutrimedic clinic
Author of the bookCooking that heals
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