Sunday , 21 January 2018

How To Plan Your Children’s Menu

When it comes to food, we are constantly exposed to different information. What to eat, how to eat, which is healthy lunch, what to prepare children for snacks etc. These are questions to which modern parents often do not have an answer. Here are some things that can help you in deciding.


The recommended daily amount of cereals is three servings. Cereals are wheat, corn, oats, barley, buckwheat, millet, amaranth, rice etc. It should to distinguish between wholegrain and refined grains – wholegrain contain whole grain and refined are processed.                   Wholegrain cereals contain a lot of nutrients, and new research shows that they protect the heart and blood vessels, as well as protecting the digestive system, and healthy digestion is the basis for a healthy body. Wholegrain cereals contain a high percentage of magnesium, vitamins B1 and B6, and vitamin E which has very high percentage of fiber.


Vegetables are on the second place of importance in the daily diet and daily you should have at least one meal with vegetables. It is particularly important that green vegetables contain antioxidants that are important for the health of the body. Equally important are colored vegetables such as beans and peas.                                     Vegetables are divided into five groups, depending on the nutritional composition: green vegetables (broccoli, chard, spinach, lettuce), orange vegetables (carrots), dry legumes (various types of beans, lentils, soybeans, tofu), starchy vegetables (corn, peas, potatoes) and other vegetables (artichoke, cabbage, celery, cucumbers, tomatoes, peppers, mushrooms, etc.).

fruits and vegetables isolated on a white background


The fruit is equally important for nutrition as well as vegetables. It is full of vitamins and minerals, and an additional plus is that the fruit is rich in fiber that care about digestion.


Although in recent years they have undeservedly been expelled from the diet, however fats are important for the health of the body and its normal functioning. Certainly, it is not indifferent for which fats is the question – refined fats that can be found in margarine and mayonnaise tend to increase “bad” LDL cholesterol, so you should be careful with them. In addition, many products containing acids, such as fish, avocados, olives and other ..



Milk and dairy products
While opinions are divided about this group, it is an important source of calcium which can not to be expelled from the diet. But beware – a large percentage of the population shows a greater or lesser lactose intolerance, which means that milk and dairy products  cause them problems with digestion. In addition, beware by giving a milk and dairy products to very young children because of frequent allergies to milk.


Meat, fish, poultry, eggs, nuts
This group is the source of protein, vitamins B, vitamin E, zinc, iron and magnesium. They are very important for the health of the body and therefore must be included in the diet. However beware – red meat should be limited, and a good replacements shall be poultry and fish, especially fish which is rich in omega-3 fatty acids.            When it comes to fish, because of pollution, many types of fish, such as tuna are polluted with mercury, so it is recommended to limit the intake of these fish species. Vegetarians can also satisfy their need for protein by these products.


Diets for children
Children who are younger than five years may not be on any food regime, especially on diets.
Intake of salt should be limit to these children. Other products they can consume the same as adults – by limiting the intake of refined products and sugar.

The table below shows approximately how many calories should enter children on different ages. The table is an orientation and children may never count calories, but must pay attention to health and balanced nutrition. In addition, there are large individual differences, depending on the amount of activity of the child.

Age Calories per day
Boys Girls
1-3 years 1230 1165
4-6 years 1715 1545
7-10 years 1970 1740
11-14 years 2220 1845
15-18 years 2755 2110
Adults 2550 1940


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