As a parent, how do you ensure your child's best nutrition? Did you know that by giving children some nutritional habits at a young age, they can be healthier throughout their life?
Balanced nutrition is the first and most important step for the healthy physical and mental development of children. Children learn healthy and balanced eating behaviors until the age of 10. Healthy eating habits acquired at these ages are applied all life long.
Experts recommend taking precautions against obesity at an early age by giving children healthy eating habits. So, what should be considered to make children healthier?
Tips for Children Nutrition
Inadequate and unbalanced nutrition in childhood can affect children's mental skills. Due to malfunctions in the diet, there may be a lack of attention and perception in children, and even learning difficulties.
According to experts, children's nutrition program differs according to age, gender, weight and physical activity. But here is a point where they both agree: It is that children should be fed at least 4 meals a day.
In general, the children's nutrition program should be rich in essential components for health, such as protein, carbohydrates, vitamins, minerals, and fats. This is the definition of 'balanced nutrition': Taking these components regularly that are necessary for a healthy life.' Do not forget to consult the specialist for more detailed information on child nutrition.
So what should be a healthy and balanced diet program for children? What should be given in which meal? Here are some nutritional tips that will be useful for healthy nutrition of children:
1- Introduce Food to Your Child
Giving the food, which your children love at every meal, just for that your children do not starve, may cause them to have an unbalanced and unhealthy diet. However, in later years, obesity, weak immune system, diabetes and other metabolic disorders may occur.
Having an idea about the food pyramid will help children to know what food to eat and why. By teaching your child the food pyramid at a certain age, you can get them informed about healthy eating.
To do this, draw a pyramid on the paper and group the nutrients your child should consume:
Milk and dairy products: Yogurt, cheese, milk
Meat and Fish: Red meat, fish, chicken
Fruits and Vegetables: Orange, pomegranate, banana, lemon, spinach, tomato, carrot, brussels sprouts
Grain groups: such as wheat, rice, corn, rye and oats
2- Breakfast is the Most Important Meal of the Day
The most important meal is breakfast in order for the metabolism to work properly and to start the day in a healthy way. Children get the energy they need during the day from the foods they consume at breakfast. Therefore, your priority at the breakfast table should be the most useful foods for them rather than their favorite foods.
A carbohydrate, sugar and fat-based breakfast (such as pie, french fries and chocolate) can be children's favorite menu. But how healthy is it? Lighter and more nutritious foods should be preferred instead.
Since fat is a food that is digested late, children will be able to feel the full feeling at least half an hour later. This may cause the child to eat more and consume more sugar, fat and carbohydrates than necessary, as the children will be feeling full in a later time.
As a result, there may be undesirable conditions such as digestive disorders, excess weight, sleep disturbance.
So, What Kind of Breakfast Should It Be?
Instead of products with added sugar for breakfast, try natural sweeteners that don't contain added sugar, such as raw honey. You can give raw honey together with slice of bread, either directly or by mixing it into milk.
Make your breakfasts tastier and more nutritious with 100% pure and natural sweetener raw honey and bee pollen without added sugar.
Raw Honey: Since it is not pasteurized and filtered, its natural nutrient content is preserved.
Bee Pollen: It is defined as the only “whole food” with its protein, vitamin, fiber and mineral content.
Bee pollen contributes to normal energy metabolism, functioning of the immune system and cognitive enhancement of children. It also contributes to reduce fatigue.
It is possible to prepare a delicious and nutritious breakfast. You can make it more nutritious by adding honey and bee pollen to the pancake that children will consume for breakfast. For this you will need: Bee & You raw honey and bee pollen.
Honey and Pollen Pancake
Ingredients: Pancake, yogurt, raw honey, apple slices and bee pollen
Preparation: Add some raw honey on the pancake. Then add 2 tablespoons of yogurt. Place the apple slices on the yogurt and finally sprinkle 1 teaspoon of pollen.
3- Ready Juices or Fresh-Squeezed Juices?
Fruits with abundant vitamins should definitely be included in a healthy and balanced breakfast menu. They can be used as a natural supplement to the immune system against various diseases by consuming them in snacks, especially during seasonal transitions.
Vitamin C supports the immune system and protects against diseases. Fruits and juices containing vitamin C should be added to the menu for breakfast and snacks. Preferred juices for breakfast should be freshly squeezed at home if possible and should be consumed within a maximum of 15 minutes.
When consuming fruit juice, high energy capacities should be taken into consideration and should not be consumed more than necessary.
Strengthen Your Juice With Propolis
Add 20 drops of Propolis Extract Water-Soluble to your 1 cup of favorite fruit juices (orange, cherry, peach or apricot juice) prepared for your child and mix.
Propolis is a natural bee product rich in phenolic and flavonoid components that contain no additives. It is formulated for the consumption of children and completely soluble in liquid foods. Learn more about Propolis Extract Water-Soluble 10%.
4- Balanced Meat and Vegetable Consumption
Children undoubtedly love meatballs, chicken and ribs. However, these foods they love contain as much fat as they contain protein. Therefore, it should be paid attention not to consume too much.
Preparing extra fatty meals will also increase weight and cholesterol. Quality of life will be negatively affected as this may cause heart conditions.
Your child's diet should include meat and vegetable products in a balanced way. If a meal of meat is preferred, vegetables can be preferred in the other meal. It should be remembered that vegetables are also important sources of vitamin C. (Remember that you need to cook vegetables slightly so that the vitamin values are not lost and serve with its their own water)
It is recommended that children consume 4-5 servings of fruits and vegetables a day.
5- You Can Make Milk and Dairy Products More Nutritious
Milk and dairy products, which are rich in protein and calcium, are essential nutrients necessary for the healthy physical and mental development of children. They are also natural alternatives to fizzy drinks and instant juices.
You can give milk and dairy products, which play a role in bone development and tissue repair for breakfast and snacks. It is important to consume products such as milk, cheese and yogurt containing calcium and protein from a young age. According to the British Heart Foundation, 3 dairy products should be included in the daily nutrition program.
For children who do not like milk, you can add flavor to milk with raw honey and Royal Jelly & Propolis for kids. Try serving a dessert spoonful of Royal Jelly & Propolis with raw honey for kids by adding it to a glass of milk.
6- Grain and Grain Products
The main grain products can be summarized as corn, wheat, barley, rye, oats and rice. We consume these products as bread, rice, noodle and pasta in our meals. Grains, which are natural energizing foods, also play a role in the physical development of children thanks to their important nutritional values.
Products in the whole grain group (brown rice, whole wheat pasta, whole wheat, whole wheat bread, oatmeal, muesli, whole barley, whole rye, popcorn, bulgur, whole wheat crackers) include fiber and B vitamins. They are healthy and natural foods which are essential for children's energy needs.
You can offer your children a selection of whole grain products as a snack.
- You can give cereal products as oatmeal and muesli for breakfast.
- Popcorn can be a delicious alternative for snacks.
- For other main meals, add whole grains such as bulgur, wheat and barley to vegetable soups or dishes.
- You can also prepare your snacks such as cakes and cookies with wheat and oat flour.
- You can use whole wheat bread while making meatballs.
- You can include whole grain flakes in foods such as chicken, fish, chops cooked in the oven.
- Instead of toasted bread, you can try crackers from whole grain flour in salads and soups.
- Popcorn is whole grain. You can use it in snacks. But you should be careful not to add too much salt and oil.
Children love to eat snacks. So, you should also make sure that the snacks you prefer are as healthy as their taste.
Against the risk of obesity, consumption of milk, yogurt, milk desserts, fresh fruit, dried fruits and fruits should be made into habit instead of sugar and sugary foods, fatty and salty foods such as chips, fizzy drinks.
Especially nuts (nuts, peanuts, and pistachios, walnuts and almonds) are delicious, as well as fiber, oil and protein.
Hazelnut: Contains Omega-9 and Omega-6. There are also many vitamins and minerals along with magnesium and vitamin E.
Peanut: Thanks to the healthy fatty acids it contains, it contributes to the reduction of fatigue. It contributes to normal energy formation metabolism. It supports protein synthesis and the protection of bones and teeth.
Carob: It contributes to normal energy formation metabolism. It supports the normal functions of the immune system and to the reduction of tiredness and fatigue. It is also necessary for the protection of teeth.
Almost all of the nuts are rich in vegetable protein, vitamins, minerals, fiber and healthy fat. Therefore, instead of seeing it as just "junk food", it should be considered as "healthy snacks" and should be consumed in snacks. (make sure that you do not have an allergy before consuming)
Healthy and Delicious Snacks from Beehive
Discover natural and delicious healthy snacks produced by Bee & You by combining nutritious nutrients with high value regarding propolis and raw honey.
We combined nutritious nuts, peanuts, and pistachios and carob with real propolis and raw honey. We produced snack mixes without additives and without any added sugar in a way that children will love. These natural mixes without preservatives are both natural and in the flavor you are looking for.
For breakfast and other snacks, you can spread it on a slice of bread or consume it directly. Visit our page to learn more.