Babies and ChildrenThe child's diet: carbohydrates, proteins and fats

The child’s diet: carbohydrates, proteins and fats

How should the child’s diet be so that it is nutritious, varied and balanced?  Discover the importance of carbohydrates, proteins and fats to make it complete.

The different nutritional needs of the body vary from one individual to another, especially in the age or period in which they are. This is one of the main reasons why, the child’s diet  and feeding of the child itself should be very careful so that foods are chosen that best meet therefore the different nutritional needs of children and young people.

But it is not only the nutritional needs of children that must be taken into account. If we take into account the latest data from the World Health Organization (WHO), in which it warns that 17.6 million children under 5 years of age suffer from obesity, it is clear that in addition to meeting the nutritional needs of the youngest of the house, it is very important to properly monitor its weight.

How? Trying that your diet is balanced, varied and above all healthy, eliminating foods and food products that are not highly recommended (such as sweets, breakfast cereals with high sugar content, cookies, sweets, salty snacks), and that you also try to stay active .

How should the feeding of children be?

The carbohydrates

When it comes to carbohydrates in children’s nutrition, both in the student and in the child themselves they are synonymous with energy, which is why they should never be missing from the daily menu.

Good and above all healthy sources of carbohydrates are fruit, vegetables, legumes, rice, pasta, potatoes, wheat (especially in bread, flour and whole wheat pasta), and corn.

Care must be taken that its consumption is not excessive, since in both children and adults, an excess of carbohydrates can contribute to the appearance of obesity, and even accentuate heart problems and diabetes.

We can also cover the nutritional needs of carbohydrates from other foods, although it is much more advisable to opt for those that we have mentioned in previous lines.

Remember also that there are two types of carbohydrates: those fast-absorbing carbohydrates (made up of glucose, fructose or dextrose) and slow-absorbing carbohydrates (made up of more complex molecules).

What Carbohydrates Are Better?

We must not forget that slow absorption carbohydrates (also known as complex carbohydrates) are much healthier, because they are digested more slowly by our digestive system and in addition to providing satiety they do not pass as quickly into our blood, with the spikes in glucose that this causes.

Therefore, the key is to always opt for healthy and nutritious foods in the children’s diet of our children, eliminating those fried, battered, precooked foods, sweets or pastries.

As we will see in detail in future articles, carbohydrates for example can be obtained from fruits, vegetables, legumes, rice, pasta, potatoes, wheat or corn.

Proteins

Infants have a high need for protein. As far as protein is concerned, it should be consumed daily, and at least 1 gram of protein for every kilogram of weight.

We can find them in milk, eggs, cheese, chicken, fish, rice, potatoes, lentils or soy, to name just a few examples.

The fats

The moderate consumption of fats are extremely useful, since fats are responsible for storing and distributing the energy that the child’s body needs, while they are also responsible for absorbing some vitamins.

Of course, it is necessary to control what type of fats the child consumes, and which are the ones that we include in their diet. In the case of both children and adolescents, the excess of saturated fats should be monitored, which we especially find in foods of animal origin commonly consumed such as milk, butter and other dairy products, sausages and sauces.

Therefore, what is really advisable is to try to contribute especially fats of vegetable origin, which we find especially in olive oil.

Nor should we forget the consumption of foods rich in minerals and vitamins, since they are also essential and essential nutrients in the daily diet of children and young students.

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