As a parent you are responsible for providing your child with proper nutrition. With the cost of fresh fruits and veggies on the rise, many parents find other fillers to give to their children. However, skimping on fruits and veggies can have costly repercussions. Fruits and veggies are low in calories, contain vitamins and minerals that your child needs for proper growth and development. Did you know that children who eat a wide variety of fruits and veggies don’t get sick nearly as often? Fruits and veggies support proper immune system function and prevent diseases like constipation, diverticular disease, many other diseases, and help prevent childhood obesity. Jessie, from DomeHealth.com, wanted to share with my readers some great tips for helping your achieve your commitment to your children to serve them with healthy meals.
Proper nutrition is essential for the growth and development of children and adolescents and in a more mature age contributes to the prevention of diseases related to the diet.
Childhood becomes a key point for the acquisition of correct eating habits. During the teenage years, these habits become more marked and many people remain with unchanged habits throughout their lives.
Eating habits are formed in children by the family, but also many other factors have a decisive influence. First are national cuisines and the tradition in food consumption, which society has acquired during its historical development. An Individual is often willing to consume what is available on the market and inadvertently to comply with the imposed traditions and habits, which apply to other members of society. Family preferences again occupy a very important place in the meals that are prepared.
Very interesting phenomenon with a major role in the development of the eating habits are the advertisements, that are distributed daily through television, radio, newspapers and the Internet. In contemporary society, their influence is increasing, as many of them often provide new market information, but also form an incorrect idea about how one should look and what food our body needs to consume. Unintentional adults fall under this influence and often buy a product without realizing that they are influenced by this advertising. Children and young people are more prone to such behavior.
So in order to be healthy and to make the correct and healthy choices, one should know the main principles of healthy eating and teach their children to adopt a healthy lifestyle.
What should appear on the daily menu of our child in order to grow up healthy and also to adopt beneficial nutritional habits? Which substances and elements are vital for good health and growth of children and teenagers? How to give them a complete and nutritious diet, without fear of obesity and weight problems?
Answers to these questions are given bellow:
Carbohydrates
Carbohydrates are the main source of energy. Carbohydrates are contained in rice, bread, cereals, potatoes, chickpeas, lentils and other grains, which should provide 50 % to 60 % of the calories that children and adolescents consume. They must always be present in the diet, because they are also a source of vitamins and fiber. Whole grains are digested more slowly by the body, providing this way a sustained release of energy.
Fibers are substances of plant origin, which are characterized by a higher resistance in the digestion process. There are insoluble and soluble fibers.
Insoluble fibers absorb little water, becoming a mixture of low viscosity that helps against constipation and gastric irritation. They are obtained from most of the grain foods.
Soluble fiber absorbs water to form a substance, like a gel, which reduces the absorption of fats and glucose by the body. It’s found in fruits and vegetables as well as dried peas, beans and lentils.
Fruits and vegetables
They are a source of vitamins, minerals, fiber and antioxidants. To obtain a sufficient quantity of fibers in the body of the child, it is recommended, that the fruits are consumed whole rather than prepared in the form of juice.
While the peel of the fruits has more fiber, more minerals and vitamins are contained in the fruit juice. It is better to consume fresh juices, as soon as they are prepared.
They are recommended to be consumed daily by children and adolescents as vitamins and minerals are immutable ingredients in their growth. Another advantage of the fruits and vegetables is that they assist in weight control and prevent the development of many diseases.
They can be eaten as fresh juices, fruit or vegetable salads and vegetable broth. It is advisable to include in the diet at least five servings of fruits or vegetables daily, distributed in the form of salads, desserts after a meal or as an appetizer between meals.
Meat, Dairy products, Eggs and Fish
These products are a great source of proteins and should occupy 12 % to 15 % of the daily calories food intake that children and adolescents consume. Proteins are an essential element of the structure of cells and tissues in the body. They contribute to the growth of the human body and are the basis on which to develop the muscles, bones, nails and hair. They are the main components of hormones and antibodies in the body, and are contributing favorably to the immune system.
Proteins are composed of amino acids, which are contained mainly in the products of animal origin. Proteins exist in certain grains, cereals, and dried fruits, but they are of lower biological value compared to the ones of animal origin.
Fat is good and even healthy consumed in moderate quantities!
Fats or lipids are an essential element for human health, aiding in the construction of cell membranes. They are the main source of energy and are indispensable for the proper functioning of the human body. Children and adolescents, however, must consume them sparingly because of their high calorie content.
There are two types of fats: saturated and unsaturated.
Saturated fats are found in butter, cream, cheese, egg yolk and they increase the level of cholesterol in the body.
Unsaturated fats are found in olive oil, nuts and fish and most of them have the opposite effect: they lower the cholesterol levels in the body.
In order to balance the intake of fat in children, it is recommended to:
Use olive oil and / or lemon to flavor salads instead of sauces, especially if they are mayonnaise based ;
The products should not be fried , to recommend other heat treatment as boiling, steaming and baking ;
Although fat flavor very good food is better to add it to seasoning, to achieve the same effect.
Proper Water Intake
Water is a major element of life and takes part in all chemical reactions in the body. The body is composed of around 50% water and in order to keep it hydrated, its consumption per day should not fall below six cups. If children practice some sport, the water consumption should be increased. It is good to divide and drink the water in small amounts throughout the day. The water is always preferable over beverages, because they do not quench thirst properly and load unnecessary the body with more sugar.
Other Recommendations for Healthy Eating
Limit the consumption of sweets, sweet desserts, soft drinks and the so-called fast foods such as hamburgers, pizza and french fries. Their consumption does not provide useful nutritional value to the body and may cause damage to children’s teeth. If children consume too much of them during the day, they will lose appetite when the time comes for their regular meals.
These foods can be replaced with one fruit or nuts such as: almonds, hazelnuts, walnuts or peanuts, cup of sour-milk (yogurt), small tuna sandwich, with cheese or turkey with lettuce and tomato. Check out my great list of super foods to add to your families diet, they are not only great for pregnant moms but they are beneficial to everyone in the house.
Pizzas, hamburgers and French fries contain too much fat, large proportion of which are saturated and cannot deliver the necessary health benefits and value to the child’s nutrition.
What Else You Need to Know About Eating Healthy
Breakfast
Breakfast provides children with the necessary energy and allows them to concentrate better in class.
Examples of a healthy breakfast:
Juice of freshly squeezed fruits, toast with cheese and a glass of milk
Cup of greek yogurt, granola and a fruit
Bread, cheese and some fruit
You can include eggs and ham in the breakfast
Oatmeal
Add Exercise To Your Daily Routine and Include Your Entire Family
Physical activity in children and adolescents promotes the growth and development of bones and the resulting muscle tone contributes to the physical health, mental concentration and is a source of self-esteem and confidence. They spend physical energy which helps control their body weight and it helps make your children feel good.
Your child can practice or play any kind of sport that increases their physical activity. If this cannot be done, let them spend more time outdoors, playing with their peers and friends. They can also be subscribe to dancing groups and schools, ride their bicycle, roller skate, and so many other choices.
Some Other Useful Tips
The food given to children and adolescents should be varied in order to provide them with the required intake of vitamins, minerals, carbohydrates, proteins and fats.
Children need to experience the pleasure of eating, so they should not be left to feed themselves, it’s nice for them to have the company of the family or friends.
They should also have a balanced diet and sit at the table at about the same time every day.
There are no best or worst foods, so make sure to ensure that your child have moderate food consumption and a varied diet, which will provide them with a healthy diet and lifestyle.
Try These 4 Healthy Recipes to Cook for Your Family:
Mediterranean Chicken Pizza Recipe
Portion (s): 4
This pizza recipe contains pesto and arugula greens for adding a good portion of extra iron, folic acid and vitamin K in your diet.
INGREDIENTS
Pizza crust made from whole wheat – 12 inch (30 cm)
2/3 t (160 ml) pesto
1 cup (250 ml) arugula
1/2 grilled chicken breast, sliced
2/3 (160 ml) jar roasted red peppers
2/3 (160 ml) black olives
4 mini bocconcini slices
A handful of fresh basil
PREPARATION
Bake the crust in a preheated 450 ° F (230 ° C) oven for 5 minutes.
Add the pesto, arugula, chicken, peppers, olives and the mini bocconcini on top of the pizza crust.
Continue baking for 6-7 minutes in the oven. Then garnish with basil.
Serve with fresh lemonade or soda water with lemon. You can also add a small salad to this meal. Remember to add a dressing that is low in fat and calories so that you don’t ruin the health benefits of adding veggies to your meal. You can even top your salad with slivers of almonds and cranberries.
NUTRITIONAL INFORMATION:
PER SERVING:
Calories 550;
Proteins: 23 g,
Magnesium: 26 g (8 g sat.)
Cholesterol: 24mg;
Glucose: 53 g;
Fibers: 4 g;
Fodium: 700 mg.
Veggie Pizza with Spinach and Feta Cheese
Preparation: 30 min
Cooking time: 15 min
Method of preparation: Oven
You can prepare the pizza in advance, let it cool and cover. It will keep up to 2 days in the refrigerator. Let it come to room temperature and reheat, if desired, in a preheated 450 ° F (230 ° C) oven for about 5 minutes before serving.
INGREDIENTS
5 sundried tomatoes not packed in oil
3 tablespoons (45 ml) olive oil
1 clove of minced garlic
1 lb (500 g) of chilled or frozen pizza dough, (you will have to thaw it for the recipe)
2 cups (500 ml) fresh spinach, trimmed and washed
1 cup (250 mL) sliced mushrooms
3/4 cup (180 mL) crumbled feta cheese
1 1/2 cups (375 mL) shredded mozzarella cheese
2 plum tomatoes, seeded and diced
PREPARATION
1. In a small bowl, cover the dried tomatoes with boiling water. Let them stay for 10 minutes or until the tomatoes have softened. Drain, reserving 3 tbsp. tablespoon (45 ml) of the soaking liquid. In a food processor or blender, combine the dried tomatoes, the soaking liquid and the oil until the mixture forms a smooth paste. Add garlic and stir. Then leave aside for a while.
2. Meanwhile, on a lightly floured surface with a rolling pin, roll out the pizza dough into a rectangle about 18 x 12 inches (45 cm x 30 cm) (cover the dough and let it stand if it is too elastic to be rolled out). Place the pizza crust on a baking sheet sprinkled with cornmeal. With your fingers, stretch the dough for consistency and form a border of about 1/2 inch (1 cm) thick.
3. Spread the dough with the reserved soaking liquid and add the dried tomatoes on the pizza crust. Top evenly with spinach, mushrooms and feta cheese. Sprinkle with mozzarella cheese and the diced tomatoes. Bake in lower third of a preheated oven at 450 ° F (230 ° C) for 15 minutes or until the crust is golden and the cheese is melted.
4. At serving time, using a sharp knife, cut the pizza into squares about 2 inches (5 cm) square. Serve warm or at room temperature.
NUTRITIONAL INFO:
Energy: 51 Kcal
Fat: 3 g
Carbohydrates: 5 g
Calories: 51/portion
Quinoa with Tofu and Vegetables
Portion (s): 4
Preparation: 15 min
Cooking time: 30 min
Method of preparation: Cooker
INGREDIENTS
1 3/4 cup (430 ml) water or chicken broth
1 cup (250 mL) quinoa, rinsed and drained
2 tbsp (30 ml) olive oil
2 leeks (white and light green parts only), finely chopped
3 carrots, thinly sliced
2 cloves of garlic, minced
1 tbsp (15 mL) grated fresh ginger
1 1/2 cups (375 ml) firm tofu, cut into small dice (a pack of 225 g)
soy sauce (optional)
chives (optional)
salt and pepper
PREPARATION
1. In a saucepan, bring water to a boil, add salt and quinoa. Reduce heat to medium, cover and cook 15 to 20 minutes or until quinoa is tender and slightly translucent.
2. Meanwhile, in a large skillet, heat oil over medium heat. Add leeks, carrots and garlic. Reduce heat to medium-low, cover and cook 10 to 15 minutes or until vegetables are tender. Add ginger and tofu and cook uncovered for 2 minutes. Add salt and pepper. Add the quinoa and mix well. If desired, you can add soy sauce and garnish with chives.
NUTRITIONAL INFO:
Calories: 300/portion,
Protein: 11 g / portion,
Fat: 11 g (1 g sat.) / portion,
Cholesterol: None
Carbohydrates: 40 g / portion;
Fiber: 5 g / serving,
Sodium: 200 mg / serving .
Carrot Cake with Banana
Portion (s): 8
Preparation: 20 min
Cooking time: 50 min
Method of preparation: Oven
INGREDIENTS
FOR THE CAKE
500 ml (2 cups) flour
10 ml (2 tsp.) baking powder
5 ml (1 tsp.) of sodium bicarbonate
(1/2 tsp.) 2 ml nutmeg
10 ml (2 tsp.) cinnamon
1 pinch of salt
180 ml (3/4 cup) brown sugar
80 ml (1/3 cup) coarsely chopped pecans
3 eggs, lightly beaten
80 ml (1/3 cup) raisins
2 ripe bananas, mashed
325 ml (1 1/3 cups) finely grated carrots
Vegetable oil 180 ml (3/4 cup)
FOR THE GLAZE
250 g (1/2 lb.) of cream cheese
325 ml (1 1/3 cup) icing sugar
Juice and zest of one orange
160 ml (2/3 cup) pecans or whole walnuts for decoration
PREPARATION
1. Preheat oven to 180 ° C (350 ° F). Grease and line with waxed paper and shape it into a deep form 20 cm (8 inches) in diameter.
2. Sift flour with baking powder, baking soda, nutmeg, cinnamon and salt; add the brown sugar and the pecans. Add eggs, raisins and bananas, and mix them well. Then add the carrots and the oil while continuing to beat the mixture. Then pour it into the prepared pan, smooth the top and widen slightly in the center. Bake 40-50 minutes or until the cake does not keep a fingerprint. Let it cool in the pan.
3. For the frosting, beat the cheese in a bowl with the icing sugar, lemon rind and 30 ml (2 tbsp.) orange juice, until it gets light and creamy.
4. Unmold the cake and the glaze, then work with the back of a large spoon to give it a nice finish. Garnish with pecans for a finish.
Guest Post Author’s bio:
Jessy Donston is a software engineering student, a SEO expert and healthy life enthusiast, which is passionate about educating himself and others on everything and mostly on health. He is always searching and collecting every available information about health, nutrition, diets, fitness, healthy lifestyle and healthy food. Jessy also have very deep interest in science and technology researches and enjoys his role as the administrator and editor of his blog ( you would maybe call him a geek and he wouldn’t mind much :)). You may see him sometimes jogging, biking or doing some other sport in his home town Newport, England. As a dedicated and inspired blogger he is constantly trying to help everybody that may need any kind of help and that is actually the reason why he started his blogging adventure with his blog at: www.domehealth.com.
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Image credit:
The Eat Well Plate Image Source: motleyhealth.com
Fruits and Veggies Image Source: lifeloveandmusic.net
Mediterranean Chicken Pizza Recipe Image source: www.tarasmulticulturaltable.com
Veggie Pizza with Spinach and Feta Cheese Recipe Image Source: allrecipes.com
Quiona with Tofu and Vegetables Recipe Image Source: chow.com
Carrot Cake With Banana Recipe Image Source: myfoodaffair.blogspot.com
What recipe would you be interested in trying?
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