Basics of healthy nutrition for children. Rational and healthy nutrition for our children. Bread, bakery products

BASICS OF A HEALTHY LIFESTYLE

One of the most important components of children's physical education is proper nutrition of the child. It ensures optimal metabolic processes, has a significant impact on the child’s body’s resistance to disease and the development of immunity to various diseases, increases the baby’s activity, promotes normal physical and neuropsychic development.

IN modern conditions The importance of nutrition increases significantly due to changes in the conditions for raising a child in the family, the early involvement of the child in fitness, sports, etc.

To ensure continuous growth and physical development a child needs the whole range of nutrients - proteins, fats, carbohydrates, vitamins, minerals and water. Rational nutrition is that:

1) Energy value food consumed should not exceed the body’s energy expenditure;

2) The daily diet should include nutrients that provide an optimal combination of essential components

PROTEINS – This is the main building material of the body. The child needs it for growth and maintenance of metabolism. The best sources of protein are

CARBOHYDRATES - the main source of energy for the child. They are also necessary for the body to absorb proteins. Carbohydrates are like “fuel” for a child’s body, a kind of “fuel” that helps the child actively grow, move, and run. Good sources of carbohydrates include bread, pasta, fruits, vegetables, seeds, nuts and low-fat dairy products.

FATS – are also necessary for the functioning of the child’s body. Fats serve as a source of heat and energy, play an important role in protein metabolism, and protect vital important organs, forming a layer of fat under the skin, which is present in all people. Most foods contain essential fats.

In addition to fats, proteins and carbohydrates, the child needs vitamins, minerals, and water. Vitamins and minerals are essential microelements for metabolic processes. They are vital for fighting disease and maintaining good health.

PRODUCTS

Milk and dairy products.

Milk, fermented foods, and cottage cheese are beneficial for a growing body. Natural milk can be given only after boiling. You cannot boil milk twice. When cooking using milk (mashed potatoes, porridge), it is added raw to the finished dish and allowed to boil once. You should not give milk instead of water; too much of it reduces appetite.

Oil.

Both butter and vegetable oil should be used, the amount of vegetable oil should be 10-15% of the total amount of oil consumed per day, no more than 2 grams per day. Vegetable oil should be poured over the finished dish; it should not be boiled. Refractory fats – beef, pork, and margarine – should not be used in a child’s diet.

Meat and meat products.

Children should eat lean beef, chicken, and liver.

Fish and fish products

After the child is one year old, he can be fed only low-fat fish, mainly sea fish. For example, cod, hake, sea bass, and pike perch are useful. Fish contains microelements (iodine, phosphorus, food) that are important for the growth and development of the body. Caviar is very useful - chum salmon, sturgeon.

Eggs

You can feed your baby only boiled chicken eggs. Raw eggs may be contaminated with painful bacteria, particularly salmonellosis.

Bread, bakery products

It is better to feed your child bread made from wholemeal flour due to its high content of B vitamins.

Cereals and pasta

The most valuable in terms of mineral composition are buckwheat and oatmeal, as well as legumes. You can use other cereals - semolina, millet, and pasta. The cereal is boiled in water, then unboiled milk is added, and after boiling, the porridge is removed from the heat and butter and sugar are added. Mixed porridges are useful.

Sugar and confectionery

Sugar should be consumed in moderation and not exceeding the daily allowance. Sugar is an easily digestible carbohydrate; in excess it is harmful to health. The child receives carbohydrates in sufficient quantities from other foods - fruits, cereals, bread. Honey is a very valuable product. Cake with rich cream, chocolate, chocolate candies are undesirable.

Vegetables, fruits, berries, greens

All these products are very useful for children, as in addition to vitamins they contain fiber, microelements, and tannins. Carrots and rutabaga can be used in a child’s diet in raw, pureed form. Boiled beets are very useful. It is better for children to eat fruits and berries raw. Vegetable and fruit purees (baby food), as well as compotes, juices, fresh-frozen and dried vegetables and fruits are useful for a child.

Water

Plays an important role for proper functioning child's body. A one and a half year old child needs approximately 0.8 liters of water per day, and 2-3 years old – 1 liter.

In the second half of the child’s second and subsequent life, you can switch to four meals a day with a large volume of 1300-1400 ml. The range of dishes is expanding.

VITAMINS

Vitamin A"

Essential for functioning nervous system. Increases the body's resistance to infectious diseases. Has a beneficial effect on vision and skin. Contained in liver, eggs, milk, cheese, carrots, mango. Vitamin A is fat soluble and can be stored in the body. Nutritionists believe that this vitamin in capsule form should be taken before meals.

Vitamin "D»

Necessary for strengthening teeth and bones. Sources of vitamin D are Sun rays, liver, dairy products, eggs. The vitamin is fat-soluble and can accumulate in the body, so it requires precise dosages.

Vitamin "E"

Strengthens blood vessels, very important for recovery function. Contained in fish oil, grains, soybean and vegetable oils, eggs and whole grains. Nutritionists believe that vitamin E should be taken before meals.

Vitamin "K"

Necessary for normal blood clotting and good liver function. Contained in green vegetables, cauliflower, soybean oil.

VitaminIN1 ,IN2 ,IN12

The B complex of vitamins is necessary for the normal functioning of nerves, digestion, growth, muscles, to prevent anemia, and maintain healthy blood. Contained in fish, pork, kidneys, eggs, milk, cheese, leafy green vegetables, tomatoes, corn. Vitamin B complex is water soluble and must be replenished daily. These vitamins are taken with meals.

Vitamin C

Helps strengthen blood vessels, teeth, hair, gums. It fights infection, heals wounds, regulates important important functions body. Vitamin C is water soluble and needs constant replenishment. This vitamin is taken after meals. Natural sources are oranges, lemons, apples, strawberries, raw cabbage, tomatoes, zucchini.

They play a huge role in the construction and functioning of all organs of the body. minerals.

Calcium. Important for nerves and muscle contractions. Determines the strength of bones and teeth. Contained in milk, cheese and yogurt, cabbage, and herbs.

Phosphorus. It is also necessary for the strength of bones and teeth. IN large quantities found in red meat, fish, eggs, chicken, nuts and cereals.

Iron. It is necessary for the body to produce hemoglobin, to transport oxygen to cells. Contained in meat, liver, beans, eggs, chicken, nuts.

Potassium. Helps regulate the body's fluid balance and maintain heartbeat and coordinate muscle contractions. Contained in vegetables, grains, potatoes.

Magnesium. Activates enzymes in the metabolism of carbohydrates and proteins, plays an important role in muscle contractions. Contained in vegetables, grain oil, figs, corn, apples, nuts.

Iodine. Very important for proper functioning thyroid gland, found in seafood products.

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BASICS OF HEALTHY LIFESTYLE

Composition of complete nutrition for children

One of the most important components of children's physical education is proper nutrition of the child. It ensures optimal metabolic processes, has a significant impact on the child’s body’s resistance to disease and the development of immunity to various diseases, increases the baby’s activity, and promotes normal physical and neuropsychic development.

In modern conditions, the importance of nutrition increases significantly due to changes in the conditions for raising a child in the family, the early involvement of the child in fitness, sports, etc.

To ensure continuous growth and physical development, a child requires a full range of nutrients - proteins, fats, carbohydrates, vitamins, minerals and water. Rational nutrition is that:

The energy value of food consumed should not exceed the body's energy expenditure;
The daily diet should include nutrients that provide an optimal combination of essential components

PROTEINS – This is the main building material of the body. The child needs it for growth and maintenance of metabolism. The best sources of protein arefish, chicken, lean meat (beef, veal), turkey, milk, eggs, nuts, legumes.

CARBOHYDRATES - the main source of energy for the child. They are also necessary for the body to absorb proteins. Carbohydrates are like “fuel” for a child’s body, a kind of “fuel” that helps the child actively grow, move, and run.Good sources of carbohydrates include bread, pasta, fruits, vegetables, seeds, nuts and low-fat dairy products.

FATS – are also necessary for the functioning of the child’s body. Fats serve as a source of heat and energy, play an important role in protein metabolism, and protect vital organs by forming a fatty layer under the skin, which is present in all people. Most foods contain essential fats.Good sources of fats are dairy products, vegetable oils, fish oil, and cheeses.

PRODUCTS

Milk and dairy products.

Milk, fermented foods, and cottage cheese are beneficial for a growing body. Natural milk can be given only after boiling. You cannot boil milk twice. When cooking using milk (mashed potatoes, porridge), it is added raw to the finished dish and allowed to boil once. You can’t give milk instead of water, too much of it reduces your appetite..

Oil.

Meat and meat products.

Children should eat lean beef, chicken, and liver.

Fish and fish products

Eggs

You can feed your child only boiled chicken eggs. Raw eggs can be contaminated with painful bacteria, particularly salmonella.

Bread, bakery products

It is better to feed your child bread made from wholemeal flour due to its high content of B vitamins.

Cereals and pasta

Sugar and confectionery

Vegetables, fruits, berries, greens

Water

Plays an important role for the proper functioning of the child's body. A one and a half year old child needs approximately 0.8 liters of water per day, and 2-3 years old – 1 liter.

In the second half of the child’s second and subsequent life, you can switch to four meals a day with a large volume of 1300-1400 ml. The range of dishes is expanding.

VITAMINS

Vitamin A"

Important for the functioning of the nervous system. Increases the body's resistance to infectious diseases. Has a beneficial effect on vision and skin. Contained in liver, eggs, milk, cheese, carrots, mango. Vitamin A is fat soluble and can be stored in the body. Nutritionists believe that this vitamin in capsule form should be taken before meals.

Vitamin D

Necessary for strengthening teeth and bones. Sources of vitamin D are sun rays, liver, dairy products, eggs. The vitamin is fat-soluble and can accumulate in the body, so it requires precise dosages.

Vitamin "E"

Vitamin "K"

Necessary for normal blood clotting and good liver function. Contained in green vegetables, cauliflower, soybean oil.

Vitamin B 1, B 2, B 12

Vitamin C

Helps strengthen blood vessels, teeth, hair, gums. It fights infection, heals wounds, and regulates important body functions. Vitamin C is water soluble and needs constant replenishment. This vitamin is taken after meals. Natural sources are oranges, lemons, apples, strawberries, raw cabbage, tomatoes, zucchini.

They play a huge role in the construction and functioning of all organs of the body.minerals.

Calcium. Important for nerves and muscle contractions. Determines the strength of bones and teeth. Contained in milk, cheese and yogurt, cabbage, and herbs.

Phosphorus. It is also necessary for the strength of bones and teeth. It is found in large quantities in red meat, fish, eggs, chicken, nuts and cereals.

Iron. It is necessary for the body to produce hemoglobin, to transport oxygen to cells. Contained in meat, liver, beans, eggs, chicken, nuts.

Potassium. Helps regulate the body's fluid balance, as well as maintain heart rate and coordinate muscle contractions. Contained in vegetables, grains, potatoes.

Magnesium. Activates enzymes in the metabolism of carbohydrates and proteins, plays an important role in muscle contractions. Contained in vegetables, grain oil, figs, corn, apples, nuts.

Iodine. Very important for the proper functioning of the thyroid gland, found in seafood products.

Features of baby food

The importance of microelements and vitamins

Proper baby nutrition is the key to good health and well-being. It allows you to provide the growing body with everything it needs. If there are certain malfunctions in this system, then this leads to delays in weight and height, as well as physiological and mental development. Experts say that after 13 years, the consequences of irrational and insufficient nutrition can no longer be corrected only through diet.

Features of baby food

Now we will try to understand a little what basic microelements should be included in baby food, and also list the real problems that may arise as a result of their deficiency. So, it’s worth starting with calcium. This element is involved in the formation of bones, and also affects anti-inflammatory and anti-allergenic processes. Sufficient amounts of calcium are found in fermented milk products, milk, beans, fish, broccoli, spinach, parsley, and almonds.

Of course, some of the products that will be listed should be consumed by children no earlier than 3 years of age. This should include all types of nuts, seafood, some types of cheese, tea, chocolate (and all cocoa-containing products). It should also be taken into account that in early childhood there is a fairly high probability of allergic reactions, so special care should be taken with fish, poultry, eggs, red and yellow vegetables, citrus fruits, dried fruits, etc.

Potentially allergenic products

The list of potentially dangerous products is actually extensive, this does not mean that any child will certainly have an allergic reaction, however, one should not neglect the rules for introducing complementary foods, which can also be used for older children trying a certain product for the first time. This simple approach can eliminate a number of problems, both small and quite significant.

Particular caution should be exercised by those parents who have allergies in their family. Proper nutrition one year old child, of course, will not be as varied as that of a preschooler or schoolchild, however, it should include vegetables, fruits, dairy products, porridge, a small amount of fat.

The importance of microelements and vitamins

Continuing to study healthy nutrition for children, we note that a growing body needs potassium, which is found in peas, beans, seaweed, prunes, raisins, potatoes, beef, pork, hake, cod, mackerel, oatmeal, tomatoes, beets, radishes. Without this microelement it is impossible normal operation kidneys and muscles. For education and normal functioning nerve cells, cells gastrointestinal tract Cobalt is needed, which is contained in shellfish, meat, fish, and milk.

Copper is needed for the process of hematopoiesis. Its sources are liver, beef, beans, cocoa, prunes, fish, mushrooms, apricots, whole grain flour, sunflower seeds, bananas, almonds, peas. Lack of iodine negatively affects mental abilities, immunity, and thyroid function. This trace element is obtained from seafood, fish, and algae. In addition, children, like adults, need to eat iodized salt.

Also, healthy baby food includes iron, zinc, selenium, plus a complex of various vitamins (A, E, C, group B, niacin, pantothenic acid, D, biotin and others). As you can see, a lot of necessary components must be in food so that the child receives energy from it and develops healthy, strong and smart. A deficiency of even one element can lead to adverse consequences. Timely diagnosis, use of special vitamins and minerals complex drugs can decide this problem. The most important thing is to pay attention to this in time.

Proper nutrition and a healthy lifestyle for preschoolers

Healthy eating in kindergarten compiled in accordance with the norms and rules adopted in the state. Children receive a certain amount of calories from food that is appropriate for their age. The daily menu is compiled in such a way that the products are combined with each other and bring maximum benefit. Of course, such food may be very different from home food and at first the child will not like it. However, children often then enjoy eating in kindergarten.

Healthy eating for children preschool age depends very much on the people with whom he lives. It is important for parents or people replacing them to ensure that the child’s diet contains: meat, cereals, milk, fresh fruits, vegetables, and butter every day. Fish, dairy products, and eggs should be included in the diet several times a week.

A healthy lifestyle for a preschooler, in addition to a balanced diet, includes activities physical culture, daily walks fresh air, maintaining personal hygiene, getting good sleep. Each of these elements is a real foundation for developing the right attitude towards a healthy lifestyle. Therefore, the child must have certain knowledge and his own ideas, which will boil down to adherence to the regime, physical activity, and hygiene. In addition, you should help him master the implementation of all this through available methods: brushing teeth, exercising, washing hands, etc.

Rational approaches to baby nutrition

Healthy eating standards for children imply that the child should eat in a calm environment. Watching cartoons and engaging in conversation should be postponed until another time. In addition, a variety of tricks to feed the child are a mistaken approach. You shouldn’t assume that a child’s body is stupid; it knows exactly how much it needs.

There is also a point of view that a child should eat as he wishes. The only drawback of this particular approach is that a person’s further educational and then working life is subject to a strict schedule. If you skip a meal, you will later feel hungry and tired, and you may no longer have the opportunity to eat.

Proponents of eating on a schedule consider this system to be excellent based on the experiments of Pavlov, who showed that it is possible to adjust the work of the gastrointestinal tract so that at a certain moment the secretion of gastric juice begins, so, for example, by the time of lunch, the child will be hungry.

However, most rational approach will - listen to the little person, give him food when he asks and don’t force him if he doesn’t want to eat. When supporting a healthy lifestyle for children, it is worth remembering that moderation is good in any place and business. Therefore, you should not overfeed, as this is a sure way to health problems.

The other extreme is problem eating. It is worth trying very hard so that the baby does not get used to this bad habit. Avoid offers of cookies or candy for comfort forever. This will protect the child from psychological problems related to food.

The rules of healthy eating for children are quite varied, but they should be known and applied, since eating is one of the most important elements for creating an adequate lifestyle, as well as maintaining health.

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Currently, the need for a rational, balanced diet is widely recognized. At the same time, a balanced diet provides for the best quantitative and qualitative relationships between the main nutrients: proteins, carbohydrates, fats, vitamins and minerals.

Food is a vital necessity for humans. Food gives energy, strength, development, and when consumed correctly, health. It has been proven that 70% of human health depends on nutrition. Food is also the cause of most chronic non-communicable diseases, so with its help you can warn them and get rid of them.

High blood cholesterol, obesity, dental caries, type 2 diabetes, disorder fat metabolism substances, hypertension, constipation, increased levels uric acid in the blood or gout - that's it incomplete list so-called “diseases of civilization” caused by poor nutrition.

Through healthy eating and healthy image life, which includes sufficient physical activity, playing sports, the ability to avoid and cope with stress, quitting smoking and alcohol abuse, you can prevent all kinds of diseases, maintain health and attractive appearance, remain beautiful, slim and youthful, be physically and spiritually active.

Rational nutrition is the basis for normal growth and development, maintaining and strengthening health, ensuring high performance, and increasing average life expectancy.

Improper, unhealthy diet leads to metabolic disorders in the body, disorder functional state various systems organism, has a particularly adverse effect on the health and development of children, which leads to gastrointestinal diseases, growth retardation in children, hypovitaminosis and vitamin deficiency.

More than 200 known diseases are transmitted through food.

According to the WHO, 1.8 million people worldwide die every year as a result of diarrheal diseases, with the majority of them attributed to cases associated with contaminated food or water.

Five essential principles of safe food:

Keep clean.
Separate raw from cooked
Carry out a thorough heat treatment.
Store food at safe temperatures.
Use clean water and safe raw foods.

What is proper, rational, healthy nutrition?

Many people still don’t know what they need to eat and think that proper, healthy eating is very difficult.

Proper nutrition is the basis of human health; it increases the body’s resistance to various adverse environmental influences. The food we eat is a source of energy that the body uses not only during physical activity, but also at rest. It is this that allows our cells and tissues to renew themselves. And the more healthy nutrition you provide yourself, the faster your body renews itself, the younger it is.

Why eat right?

to prevent diseases of the cardiovascular system and gastrointestinal tract, diabetes mellitus, osteoporosis and cancer. For better resistance harmful factors external environment. For high physical performance of the body. For active longevity.

4 rules of a traditional, classic look at proper nutrition:

Compliance with diet. Nutritionists have recognized 4 meals a day as the most correct diet. The interval between breakfast, lunch, afternoon snack and dinner should be 4-5 hours. Moreover, a diet based on proper nutrition involves eating at the same time. The principle of healthy eating is simple: tomorrow is about a quarter daily norm- 25%, lunch - 50%, afternoon tea - 10%, dinner - 15%. Proper nutrition means having dinner no more than 2 hours before bedtime.
Sufficient calorie intake. Even if you use proper nutrition to lose weight, the number of calories consumed must cover energy costs. They depend on gender, age, individual physiological characteristics, lifestyle, and the nature of the work of a particular person.
Correct ratio of nutritional components (proteins, fats, carbohydrates). On average, this ratio is determined by the formula 1:1:4. If you play sports, then this is 1:1:8, for mental workers 1:0.8:3.
Food should replenish the body's need for amino acids, polyunsaturated fatty acids, vitamins, microelements, minerals, and water.

The basic nutritional rules listed below can be used in any nutrition system: vegetarian, mixed, separate.

Basic rules of healthy eating.

The basic rules of healthy eating are:

cooking method
consumption structure
properties, composition and taste of food
ways and conditions of eating food
environment
internal state of the body.

How to eat properly?

Eat only when you are hungry.
Eat only while sitting.
Eat slowly and chew your food thoroughly.
Place food in your mouth in small portions.
Eat only when you are calm and relaxed.
While eating, concentrate your mind only on the process of eating. This type of concentration provides maximum absorption of food. Don't read or watch TV while eating.
Don't eat frequently. It takes time for previously eaten food to be digested. The interval between doses should be at least 4 hours. This is exactly how long it takes for plant foods to be completely digested in the stomach.
Take no more than 4 dishes per meal. A more varied diet confuses the body. Each separately prepared dish: rice, bread, vegetables and fruits, dessert and salad, pickles and marinade constitute one dish. Two types of separately cooked vegetables make up two dishes; milk, rukti or fruit juice each make up one dish.
Do not drink water or drinks immediately after meals. This leads to dilution of gastric juice and poor absorption of food. It is better to drink a glass of water an hour before meals and not drink it until one hour after eating.
The largest meal should be at lunch, at about 2 o'clock in the afternoon. Compliance with this rule is the prevention of diseases of the digestive system and metabolic disorders.

What can you eat?

If you are healthy, eat 50% alkaline and 50% acidic foods If you are sick, alkaline foods should prevail. The division of food into alkaline and acidic is due to its final effect on the reaction (pH) of the blood. A shift in blood pH to the acidic side contributes to the development and maintenance of inflammatory processes in the body and, conversely, a shift to the alkaline side promotes faster recovery.

Eat more foods that contain vital energy.

Eat live foods containing chlorophyll. Chlorophyll contained in fresh green foods is necessary for the production of lymph. one of the main components of the immune system.

Reduce your intake of foods very rich in protein, since the daily amount of protein required for an adult over 20 years of age is only 1 gram per kilogram of weight. Anything that exceeds the norm for the daily amount of protein is not digested and rots. Toxic rotting products are partially absorbed in the intestines, enter the bloodstream and spread throughout the body.

Choose foods according to your individual digestive ability.
Drink enough water: minimum 1.5 liters per day in cold weather and 2.5 liters in hot weather.

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Healthy nutrition is very important for a child. Thanks to the complete and eating right the body grows and develops correctly. The brain functions normally, the nervous, vascular, respiratory, cardiac and musculoskeletal systems are strengthened and respond adequately to environment. Into nutrition basics healthy child contains the right carbohydrates, vitamins, proteins and fats, fiber, micro- and macroelements. Don’t forget about the quality of the products and their naturalness. Only the best, because children are our continuation and future.

You always want to please your child with something tasty and sweet, but this is a “slippery slope.” Overfeeding a child leads to a variety of diseases, from damaged teeth to obesity. Remember, calorie intake and expenditure should be the same. That is, if a child loves chocolate and cakes, but also abuses sweets containing fast carbohydrates, sports should be present in his life!

It is important to divide your daily meals into 5-6 parts. Make sure your child drinks enough water per day.

Principles of children's healthy nutrition

Mandatory consumption of slow, healthy carbohydrates - energy, that is, a variety of cereals, should be unconditional. Accustom your children to oatmeal and buckwheat, rice and semolina porridge. Preferably for breakfast.

Add protein foods, which must be combined with fiber for the gastrointestinal tract to function properly. These are meat and fish (fish, by the way, is filled with the necessary elements for the growth and development of the child’s body), cottage cheese, kefir and milk, homemade yoghurts and fermented baked milk. Also nuts and seeds.

Fiber - vegetables, the most diverse, they are saturated with such a complex of vitamins that no one pharmaceutical products will not replenish their number. In addition, eating raw herbs and vegetables. The basics of a healthy diet should include fruits, preferably in the first half of the day, as well as diluted freshly squeezed juices and natural fruit and vegetable purees. Don't forget about bread and butter, since fats are a necessary component of a child’s diet.

For sweets, it is better to consume marmalade and marshmallows, jelly and chocolate, in moderation. An excellent solution would be homemade bars with honey and dried fruits, cereals and cereals. Pamper your kids with cocoa and milk, and don’t forget to praise them after eating a plate of broccoli or zucchini.

Let’s dot all the i’s right away. What is the most important thing in a child's nutrition? Products must be of high quality. This doesn't mean expensive. This means - as natural as possible. Most of us live in cities, but even in the city you can try to bring your child’s nutrition closer to natural. For example, look for natural milk, eggs, and more often use vegetables and fruits from the garden.

I won't eat your...!

Everything is clear what should happen with these quality products. They should be eaten by your child with pleasure and gratitude. And if he doesn’t want to eat, if you heard: “I don’t want to!”, what should you do? Yes, let him not eat. Thank God, the war ended sixty years ago, and there is no need to eat at least something in reserve. Of course, there are families where there is so little money that even now the issue of physical survival is very acute. But if your family has the opportunity to eat not only tea with a bun and pasta, then everything is in order. A child will not starve himself to death.

The medal with the title “I don’t want!” there is another side. The child’s body, if its taste stereotypes have not yet been completely distorted, intuitively knows what it currently needs and what it does not. And here the question of family position arises. If you think that the child should eat what is given to him, this is your choice. But still, without following his demands, take a closer look at what exactly he doesn’t want. Adapt to the needs of his body. Maybe my son ate a kilogram of apples before lunch and was ready to continue, but the problem is that he ran out of apples. A stewed zucchini His body is now “out of the question.” But my mother believes, and not without reason, that he is not in the restaurant. Need is need, and family is family. Then give him these unfortunate zucchini, give him a little, a drop. Out of principle. And for the afternoon snack, buy another kilogram of apples, let him eat.

Of course, this principle applies only to simple food. Common sense will tell you that the body cannot have a need to consume only sausages, muffins and cola every day. But vegetables, fruits, simple boiled meat or fish, prepared without any special frills, simple unsweetened porridge, eaten in huge quantities - this is exactly what the body needs. When the child's need is satisfied, he may even forget that the world he so adores today exists in the world. buckwheat or carrots. In the meantime, let him eat. Either he doesn’t eat, or he eats purely symbolically.

After all, has it ever occurred to you that every adult has an inalienable right to never eat, for example, fried onions or kiwi fruit? So why are we trying to deprive a child of the right not to like certain foods?

Compatible - incompatible

In modern dietetics there are many different schools. Let everyone adhere to the food system that is closer and dearer to them or simply more convenient. But in addition to rights, parents have responsibilities, and their main responsibility is to raise their children healthy.

In the field of healthy nutrition, in our opinion, naturopaths hold the bar highest and longest of all. Their system has been used for over a hundred years. Without going into details that can be read in the books of Shelton, Bragg, Litvina, Shatalova and other famous authors (these books are now freely available on the shelves), let’s focus on the main thing. And the main thing in their system is the following: proteins and carbohydrates are digested in different departments gastrointestinal tract, and therefore they must enter the body separately, with an interval of several hours.

Carbohydrate foods are digested in the intestine, in its alkaline environment. And protein is in the stomach, where it is broken down by acid, that is gastric juice. If you give your child potatoes and meat, neither one nor the other will be properly absorbed. Result: we spent energy, time, money, love to nourish the child better, but he has undigested food in his body. Instead of benefit there is harm! But how easy it is to avoid this! Give your baby these same potatoes with vegetables for lunch, and cook a piece of meat for dinner, also with vegetables, and now everything is learned, the product is used for future use. The same applies to bread with sausage, pasta with meat gravy, duck with porridge, chicken with potatoes, fish with mashed potatoes... The list goes on. Naturopaths have proven that just by eating proteins and carbohydrates separately, at intervals of several hours, you can even cure diseases.

Proteins are any meat, fish, poultry. Carbohydrates are cereals, potatoes, pasta, bread. They are incompatible with each other. But both of them are perfectly compatible with raw vegetables, which should begin and accompany every meal, making up at least 60% of the daily diet. Remember, classical dietology talks about this. Simple, tasty, healthy and not burdensome for a child’s delicate body!

Broth for the sick

Typical situation: a child is sick. He lies there, unhappy, and looks pitifully. I really want to console him, please him, give him something tasty! And then the grandmother arrived: “What, he still hasn’t been fed?! He doesn’t have the strength to fight the disease! The body needs strength! More broth soon!”

So: everything should actually be exactly the opposite. Let’s make a reservation: we are not talking about protracted, complex illnesses. Something like a standard acute respiratory infection, flu, sore throat is discussed. Remember: in acute phase There is no need to feed a sick child! If he is lying down with a fever, or without a fever, but is very unwell, simply do not offer him food. Now when he asks for food, then it’s a different matter. Then - go ahead, mom!

Squeeze the juice the way he likes it. Cut a peeled apple into pieces, separate a sweet orange into slices. If it's summer, offer any fruits or berries. Make cranberry or currant juice with honey. But - in moderation! Yes, he himself won’t eat or drink much. If you don't want it anymore, you don't need it. If he asks for more, give him more. Usually, for the first day or two during illness, children limit themselves to fruit. It happens even longer.

The basic principle: while you are sick, if possible, you should not give food that is difficult and takes a long time to digest; vegetables, lactic acid products are best, and later - porridge. On such a diet, the child will recover much faster.

By the way, the notorious broths certainly belong to difficult-to-digest foods. Some nutritionists believe that broths are very unhealthy even for healthy people, because they are an extract of all the harmful things that are in meat. It is much better to give the child, when he is seriously hungry, a piece of well-cooked meat, boiled in several successively drained waters. The meat can be ground to make it easier to chew if the baby is still weak.

Of course, let's be reasonable. When a sick baby, sobbing, asks for a chocolate bar or a cutlet, only an evil stepmother will refuse. But keep a sober view of things, such food is only a concession to his grief, and not at all something useful that promotes recovery.

Here you go, general principles we understand, now let’s get down to practice and consistently and methodically - and this is the only way to discuss issues related to the baby’s health - let’s talk about what he should eat and drink.

What does your child drink?

Children are different. There are water drinkers, there are those who from birth can easily do without water, tea and other liquids - fruit, soup, milk are enough for them. But still, most children love to drink. And not just anything at all, but something tasty.

The human body mainly consists of water, everyone knows this. We have more than 90% water. This means that the main food product is water. It is especially important for children. However, mothers, concerned about how to nourish their baby in a tastier and healthier way, rarely pay attention to the quality of the liquids he consumes. Hence the terrible pictures that are often seen on our streets: a baby in a stroller with a bottle of Pepsi in her little hand, or a caring mother buying an impatient child in a stall some kind of “juice” or “nectar” of clearly dubious quality.

Let's think about what water should be like to benefit our children? First of all, the main and immutable thing is that the water must be clean. This is an axiom.

Of course, the quality of tap water varies from city to city. But there is no doubt that everywhere it goes from the water intake to your house through rusty pipes that have not been replaced for decades. There is no doubt that chlorine, which is generously poured into the water, destroys not so much microbes as it destroys us and our children. Water quality is also affected by its hardness. Sometimes water is so hard that it leaves impressive deposits on the walls of kettles and pots. Do you know that exactly the same deposits form on the walls of your blood vessels? What about all sorts of ciliate bacteria and blue-green algae? Boiling kills them, of course - the only question is how long the boiling lasts.

So let's first of all purify the water with which we will prepare food for our child (and ourselves). Let's clean it - how?

Method one: filter

Let's buy a household filter. Every home should have a filter, unless, of course, you live all year round in a village where you drink water from the purest source (and even in this case, it wouldn’t hurt to periodically check it at the SES!). Many people use springs in the city or its immediate surroundings. They bring water from it in cans, and bring it by car in canisters. Be careful! The city's soil is saturated with the most unimaginable dirt - can you be sure that this dirt has not seeped through it into the water of your favorite spring? If the key doesn't come out in a clear forest, don't risk it.

There are a variety of filters. Filter jugs are convenient for home use and inexpensive; water is poured into them quickly and they are convenient to use. Even cheaper is a filter attachment. Expensive, but reliable - install a large filter. In general, there is a choice. Just don’t forget to keep an eye on the expiration date of the cartridge in the filter; each of them has a certain resource, after which the filter will simply turn into a prop. Be sure to calculate how much water you use on average per day, and, based on the life of the cartridge, determine when it will need to be replaced.

Method two: purchased water

Let's buy for the baby while he is very small and we prepare him separately, clean water in a canister. It’s not at all difficult to bring a five-liter canister in his own stroller. But! We don’t buy the first water we come across, we study the market first. Because there have already been publications about unscrupulous water suppliers bottling something that is not quite what it says on the labels. So before you buy water, ask about its quality, maybe at the city SES, maybe somewhere else. Think about it. And having settled on any brand, feel free to buy it for your baby. Or maybe your family’s budget allows everyone to drink this water? To a healthy baby We need healthy parents. Nowadays, most suppliers of bottled water deliver it to apartments in large containers for free.

Method three: melt water

There is another way to purify water. It is more complex and more cumbersome, but its effectiveness is unrivaled (by the way, this method will not require additional material costs from you). This is the preparation of melt water.

Theoretically, the method is justified by the fact that water in a living organism has the structure of an ice crystal. You and I will get water of the same structure by freezing the water and then defrosting it. This water easily penetrates tissues and cell membranes and gives strength. It can generally be used as healing, living water!

The disadvantage of this method is its relative cumbersomeness. But when you adapt and get used to it, it will become quite easy for you.

The easiest time to start is in winter. If you have not sealed your balcony for the winter, it will be very convenient for you to freeze water on it. Or look for another place convenient for you, where the temperature is the same as outside - negative. You can use a freezer, but, as you understand, the scale will not be the same. This is a minus. But we will not depend on the weather outside. That's a plus.

So, we take a container that we will expose to the cold. The best one is polyethylene (of course, with the inscription “for water” or “for food” on the bottom!), pour tap water into it. Aerobatics - from the filter. We close it with a lid - plastic or wooden, so as not to freeze, and put it in the cold. Depending on the outside temperature and the volume of our container, it may take different times to freeze the water, which you will understand in two or three times. The most convenient thing is to bring the water to a state where it is not completely frozen, but in the middle there is a kind of glass with the remnants of unfrozen water. But keep in mind - there will be a crust of ice on top, so you may not see this unfrozen water right away.

We take our bucket out from the balcony (or a bowl from the freezer) and carry it into the bath under running hot water. First we pour the outside of the walls and bottom, then we tip the bucket and a piece of ice slides into the bath. Now we carefully and quickly direct hot water onto the upper surface, wash off this ice - we don’t need it, it’s dirty. We turn the ice bucket upside down, knock out the cloudy part of the ice from the middle with a hot stream, and the water that remains unfrozen pours out on its own.

If you slightly froze your ice and it froze completely, it’s not a big deal. You direct a hot stream into the center of an ice block and knock all the ice down the center with it. Don't be afraid, you can't go wrong - it even has a different color. Closer to the walls, the ice is transparent, but here, in the center, it is cloudy - all the impurities that were in the water have frozen.

What you're left with is a nice clear glass of ice that's hollow in the center. We put it back in the bucket or bowl and let it sit and defrost (naturally!). This is the water we will give to the child - bringing it to a boil, but not boiling for long. You can use it to prepare compote, jelly, rosehip tincture, herbal tea, mashed berries and honey soaked in water, simply diluted honey with lemon, or apple cider vinegar. Let him drink for his health!

Note 1: beneficial features Melt water is partially destroyed when boiled, so it is most beneficial to drink it without heating, at room temperature.

Note 2: when boiling water to make tea or compote, it is useful to bring it not to 100 degrees, when it starts to gurgle, but to 90 degrees. This is the so-called the “white spring” stage, when the water begins to become cloudy and small bubbles form in it. By brewing tea or herbs with this water, you thereby preserve all their beneficial properties.

Note 3: honey loses its properties when heated healing properties, so it is recommended to drink it with tea or water at room temperature.

This water retains its properties for about a day after thawing. Just don’t forget, when you’ve finished fiddling with ice in the bathroom, fill the second bucket and take it out onto the balcony. This will be your water for the day after tomorrow.

The procedure is not complicated, believe me. You will adapt quickly. And your child will drink the best water in the world - living water.

Method four: silicon water

It is extremely easy to obtain healthy silicon water. Pour water into a jar (again, who’s stopping you from pouring filtered water? Boiled water? Or even melted water?), throw pebbles into it, and let them lie there. The longer they sit, the better. The top two thirds are healthy water for drinking and cooking. You drain the lower third - by the way, you can use it for indoor flowers, they love it.

There are other ways to improve water - making it distilled, silver, magnetized, “living” and “dead” using electrodes, etc. But, firstly, this is already exotic. And secondly - and most importantly - such water is not neutral, its prolonged and uncontrolled use can be harmful. Yes, and by disrupting the cooking process, you can instead healthy water getting something is completely different. So don't take risks!

The best, healthiest, most delicious - juice! A glass of juice in the morning, on an empty stomach - and the child is healthy and cheerful, his body is saturated with the most beneficial substances in the most digestible form. Only juice - not store-bought or even canned at home. These products are most often useless. Don't buy for a child carton boxes and glass jars-bottles with “juices” and “nectars”. Believe me, their contents will not benefit him. Buy a juicer. They are very different, some are quite cheap. Choose one that is easy to clean - ask the seller to disassemble it in front of you and check the ease of assembly and disassembly, reliability, and the absence of unwashable corners and nooks. All other things being equal, the best juicer is one in which little can break and with fewer parts to clean.

And every morning, and if there is little time in the morning, then in the middle of the day, on an empty stomach, drink, drink, give the baby freshly squeezed juice! Carrot, apple, any fruit, any vegetable, in any combination! Experiment with it - what tastes better? One condition - never sweeten or add salt to the juice, this will negate all the benefits.

To make vegetable juice tastier, you can chop dill, parsley, add crushed garlic, a drop of grated horseradish, and add a little lemon or cranberry juice. Fruit juices are so delicious that it wouldn’t even occur to you to improve them. Just carefully monitor the quality of the raw materials. Let the carrots be tasty, juicy, let the apples be sweet and aromatic - then the juice will be tasty. Keep in mind that carrot juice tastes compatible with all others: both vegetable and fruit.

Note: in order for the carotene contained in carrots to be well absorbed, carrot juice must be consumed with fat, for example, sour cream or vegetable oil(one tablespoon of one or the other is enough).

Freshly squeezed juices cure many diseases, they carry such a powerful charge of health. Don’t be lazy to peel a carrot or cut an apple - the benefits for your child’s health will be enormous. Prerequisite: The squeezed juice should be drunk within 10 minutes. It cannot be stored. If your child hasn’t finished drinking, finish it yourself.

Do you give your child tea? What for? The benefits of black tea for a child are very doubtful, although there may be no harm (if, of course, the tea is freshly brewed). Bags of any kind, as is already known, are also not useful. And buying bags containing flavors and dyes is just strange. If you want to give your child tea for health benefits, then it’s better to let it be green tea. Or herbal tea. With honey, not sugar.

Why do you think sugar is so bad? Not at all because it corrodes tooth enamel. If this were so, then brushing your teeth would completely remove the negative consequences of its use. Sugar is much more insidious. It replaces calcium in the body, and calcium is forced out of bones, teeth, and nails. Hence the caries, from the inside, and not from the outside.

Our grandmothers, who survived the war, unanimously exclaim that sugar is needed for the brain. “What are you doing? Why don’t you give your child sugar? His brain demands it!” Yes, his brain does not require sugar! His brain needs glucose, which is found in digestible form in fruits, dried fruits, and honey. And sugar is harmful.

Let's remember this and, if our child is still small, simply don't give him anything that contains sugar. And if he has already grown up and has learned the taste of sweets, we will limit him to them. Let there be no cookies, cakes, waffles, rolls, or sweets in our house for tea. Let's put jam in a vase (sugar digested with fruit is no longer harmful, unless it's "five minutes", if the fruit is really boiled in syrup), put dried apricots, raisins, prunes, figs, put good honey. And we’ll pour ourselves and the child green tea and brew some herbs.

Unlike sugar, honey is extremely beneficial. It contains the abyss useful substances- microelements, enzymes and so on. A couple of teaspoons of honey a day - and your child (and you) is provided for the best nutrition. Buy the best honey you can afford. Don't skimp on it.

How to avoid running into a fake? The most reliable thing is to find sellers of good honey through your friends. If this is not possible, try the honey you buy. Real honey momentarily seizes the spirit and stops breathing. If it’s just sweet and fragrant, it means the bees have been fed sugar syrup; Don't take this honey, look further.

Please note that tea is not the end of a meal, but a separate meal. If you pour sweetened liquid on top of the lunch your child eats, then even if this liquid is sweetened even by the most the best honey, it will only cause harm. Food will begin to rot in the stomach instead of being digested. But if you give your child, instead of an afternoon snack or before bed, warm herbal tea with honey, jam, and dried fruit, it will be both pleasant and useful. And here mom and dad are side by side discussing the events of the day, and grandma is adding jam - what comfort, what a memory of a family that will last a lifetime!

A simple recipe

Dried fruits can be ground - in any combination, with lemon, with cranberries, with lingonberries, with apples, with honey, with nuts - create, invent, try! Ground dried fruits can be rolled into candies of any shape, rolled in oatmeal, in ground nuts, or frozen. A wonderful sweet snack for tea is made from finely grated raw beets with mashed cranberries. Only beets must be good quality, with a thin tail, dark-colored, without white circles on the cut.

Mineralka

For the child - only table water! Medicinal mineral water - only as prescribed by a doctor. And trust the baby’s body. If he refuses mineral water, if it “doesn’t taste good” to him, don’t insist. This means that he does not need it and will bring harm, not benefit.

Herbs, compotes, jelly

Brew weed for your children. Neutral, little by little. There will be no harm from raspberry, strawberry, and currant leaves. Mint, thyme, oregano will not harm. It will be great if in winter you brew spruce or pine needles after scalding them with boiling water. This is a storehouse of vitamin C. But all this is in moderation! Herbs have many properties known only to herbalists. So the principle is the same: do no harm.

Infusions of dried and frozen berries and fruits are safe. It is excellent to brew rose hips, hawthorn, rowan, and viburnum. However, you must be sure that the berries are collected in an environmentally safe place. Don’t buy beautiful scarlet rose hips at the grandmother’s market, don’t be flattered by the magnificent bunches of viburnum. Can you be sure that all this is not collected along a polluted highway? It’s better to collect rosehips for your child at the dacha, ask your grandmothers to grow a viburnum tree, go to the forest where hawthorn grows on the edge. These berries will be beneficial.

A simple recipe

It’s great to whip up a vitamin compote. To do this, take some lingonberries or cranberries and crush them. Then add honey, stir the resulting mixture, and then pour melted water over it. How much of what should I take? Just enough to make it delicious. For a standard glass - about a handful of berries and two teaspoons of honey. Give it a try. And correct it.

And the accumulations of mucus inhabited by them are all that which the body begins to get rid of, excreting it through the nose (and then the baby’s nose runs, and we sigh: “Runny nose!”) or, for example, through respiratory system(this is the same phlegm that causes so much trouble for the baby).

So why waste precious time and equally precious fruits and berries to end up with a product that is harmful to your baby? Feed him these berries raw, on an empty stomach, or make a quick compote, as described above.

As a basis for tasty and healthy drink You can also use dried fruits.

Note: Stevia extract (another name for stevia is honey grass) can be used as a sugar substitute. Stevia is a natural low-calorie sugar substitute with a wide spectrum of therapeutic and preventive properties.

A simple recipe

Soak the dried fruits, pour boiling water over them, wash them thoroughly and put them in a thermos, and then fill them with water and let them sit overnight. If you don’t have a thermos, you can use a regular saucepan, which you need to wrap in a blanket. It will work out delicious compote. Well, if you really want to extract everything possible from dried fruits, boil them a little, just don’t add sugar! Add sweet raisins and figs - it will become sweeter.

Pepsi-Cola, Sprite and so on...

Definitely and forever - no sprites. Do you know the best way to make washed jeans? Boil them in Sprite. And the best way to dissolve scale on the coil of an electric kettle is to boil Pepsi in it. And are you ready to pour these chemicals into your child? As well as “juice”, “fruit drink” and other solutions, if you accidentally spill them, you will provide yourself with indelible stains on the linoleum? To bully or not to bully your child is your choice.

Store-bought juices are less obvious. Let's figure it out. If the package says: “No added sugar or preservatives,” this is a clear plus. Let's look further. Best option: "prepared from freshly squeezed juice". But this is rare. More often we will see “made from concentrated juice”. If nothing is added except concentrate, we must be aware that this product is quite safe, but also useless. So let’s be realistic. If in a zoo or on the way from the theater the child became thirsty, we can buy either bottled water or this juice, and the younger the child, the stricter ban for any additives. It is best not to give store-bought juices to children under five years of age. Take a drink with you when leaving the house with your baby, and no problems!