At every age the child must be fed properly. It depends on how his growing organism will develop in the future.
Children need food to grow and develop. Proper nutrition is a diet that provides energy and nutrients, growth, maintenance and strengthening of body tissues. It also increases the body's resistance to diseases and infections.
If the child's menu is complete, nutritional deficiencies that can lead to a number of diseases (such as anemia due to iron deficiency) are prevented.
Children who do not receive a varied and balanced diet during childhood may not develop their growth potential.
Healthy nutrition for children aged 7-12 years of age
It should not include mayonnaise, sweets, white bread, chips, nuts and various pastries. You should also limit sugar consumption and salt.
Children's menu between 7-12 years of age should include sources of energy and essential nutrients to the extent necessary to prevent situations of deficiency or excess. A proper balance of carbohydrates, fats, proteins, vitamins, minerals and water - all nutrients necessary for growth, development and health.
When feeding school-aged children, the amount of protein and fat needed by the body is almost the same (about 68 g per day), and 4 times more is required for carbohydrates. It is necessary to emphasize a nutritional variety of cereals, vegetables and fruits.
Example options for breakfast, lunch and dinner that can be combined
1. Oatmeal with butter - 200 g;
2. Slices of whole grain bread with jam - 2 pcs.;
3. Delicious dairy casserole (cottage cheese, egg, flour, milk, sugar) - 70 g;
4. Tea with milk (tea, milk, sugar) - 180 ml;
5. Cereal with low-fat milk - 200 g;
6. Fresh fruits 100 g;
7. Boiled egg.
Options for combined lunch menu
1. Vegetable soup with sour cream (potatoes, carrots, onions, cabbage, zucchini, green peas, vegetable oil, sour cream) 250 ml;
2. Lean beef, poultry, turkey, steamed fish - 90 g + boiled potatoes;
3. Mashed potatoes;
4. Baked meatballs - 90-100 g + spaghetti or cooked macaroni - 100 g;
5. Vegetable salad;
6. Slices of whole grain bread - 1-2 pcs.;
7. Compote or fresh fruit.
Afternoon snack:
1. Milk with semolina - 200 g
2. Sweet bread with cottage cheese or other filling + a piece of low-fat cheese or ricotta cheese;
3. Milk or yogurt - 150 g;
4. Homemade cake - 1-2 pieces;
5. Fruits;
6. Homemade pie with cheese - 70-80 g;
7. Whole grain crackers and cheese.
Evening menu:
1. Fish baked with vegetables, a glass of tomato juice;
2. Macaroni and vegetable salad seasoned with olive oil;
3. Omelet cooked in steam or oven;
4. Potato casserole with meat;
5. Carrot and cabbage salad;
6. Baked rabbit, dried fruit compote, bread.
