What to Feed Your Children

 

From infancy, the growth of children in proportion to their age is directly proportional to nutrition. Nutritionist and Dietitian listed five important healthy nutrition suggestions for mothers that will be effective for children:

 

1- Never Skip Breakfast

 

Having a regular breakfast is critical, especially for school-age children. After starving all night long, our body and brain need energy to start the day. If breakfast is not eaten, distraction, fatigue, headache and decrease in mental performance occur. For this reason, starting the day with an adequate and balanced breakfast is extremely important in increasing the success of students in school.

 

 Children who skip breakfast become more tired, irritable and impatient later on. On the other hand, children who regularly have breakfast in the morning, on the other hand, are more energetic at school, more distant from irritable behaviors and in a harmonious state. Studies have shown that children who eat breakfast always score higher on math tests than those who don't. For breakfast, you can add donuts and pastries, which can be made with healthy formulas at home, to provide variety to foods such as milk, eggs, olives, tomatoes, cucumbers, and figs.

 

2- Healthy home-made donuts and pastries

 

Prepared with healthy ingredients at home and consumed in the right amounts, pastries are rich in vitamins. According to the current nutritional analysis, when the average daily needs of adult women and men are considered; 12% of protein, 16% of vitamin E, 7% of vitamin B3 (niacin), 5% of Biotin.

 

We can prepare a different breakfast alternative or snack with a healthy homemade pastry in order to spice up the tables for our children. The pastry will be a healthy ingredient with cold cuts and 1 fruit. You can also make use of healthy ingredients such as whole wheat flour, oats and fresh herbs to prepare the buns even more healthy.

 

3- Pay attention to celiac disease in children

 

If your children are allergic to gluten protein found in wheat, barley, rye and oats and have to live on a gluten-free diet for the rest of their lives, you should be much more careful. should be revealed.

 

For children with celiac disease, who must consciously consume everything they eat and drink, families should learn the necessary vitamin and mineral intake well. For this, families should seek help from doctors, dietitians and associations. For example, excess starch intake in flours produced as gluten-free flour should be avoided. They should follow a gluten-free diet of more beneficial grains. They should never compromise on meat, vegetables and fruit.

 

4- Healthy snacks in lunch

 

It is important to prepare the lunchboxes of school-age children in a way that does not neglect the health as well as the taste. Because when lunch boxes are prepared in this way, children tend to be less likely to gravitate towards the wrong snacks or high-calorie foods such as chips and candy. In addition to homemade cakes, donuts and pastries, healthy sandwiches with cheese, fish and greens veggies prepared with high-fiber bread, fresh fruit/vegetable juice, milk, yogurt, and fruits are in lunchboxes of school-age children. are essential foods. In addition, dried fruits, almonds or walnuts, milk or yogurt mixes made with fresh or dried fruits, fruit pulp, carrot and cucumber sticks can be added to these bags for children to snack on.

 

The most practical and healthy 5 different lunchbox ideas are:

 

Snack 1:

 

• 1 glass of milk

 

• Donuts, sandwich with cocoa spread

 

Snack 2:

 

• Sandwich with cheese, fish and seasonal green veggies

 

• Apple + parsley juice

 

Snack 3:

 

• Homemade donuts

 

• Milkshakes

 

Snack 4:

 

• Freshly squeezed orange juice

 

Snack 5:

 

• Mini sandwiches with cream cheese

•          Tomato juice

 

5- A source of vitamins

 

There are 5 important benefits that come from whole grain bread. First of all, it keeps blood sugar in balance with its complex carbohydrates and reduces sweet cravings. Whole-grain bread, which is a source of vitamins such as fruits and vegetables with its B1, B6 and niacin content, is protective against digestive system cancers, provides weight control and prevents obesity by giving a feeling of satiety, lowers blood cholesterol and prevents hypertension.

 

It is not possible to get the vitamins and minerals that are unique to whole grain bread from other foods. The benefits of rye bread with plenty of fiber, which contains vitamins B2, B6, B12 and C, iron, calcium, niacin, folic acid and zinc, do not end with counting: A person who takes 300 g of bread will consume 30-36 percent of the energy he needs daily, and 39 percent of the protein. It provides 42 percent of it, 12-48 percent of iron, 9-57 percent of calcium, 27-63 percent of thiamine, 15-27 percent of riboflavin, 15-27 percent of niacin. For example, selenium, which we cannot get much with nutrition, is quite high in bread made with a high fiber bread mix. Selenium, together with vitamin E as an antioxidant, helps prevent cancer, heart diseases and other health problems by protecting your cells against oxidation (rusting). 

So monitoring the healthy diet you can have a healthy life.

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