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Nutritionists – about good food for your children

how to compose the correct ration for a kid

Many of us swing between what we want to eat and what we have to it. But! Probably the biggest challenge for most parents is to get their children to eat vegetables and to enjoy a variety of fresh produce in particular.

They are not paying attention to what kids want, what they like. One need only to say kid: “I want a sandwich with sausage!” – And this is turning into a disaster. Parents answer: “No, eat broccoli, please”. Firstly, you can’t explain that it’s healthy and even delicious. And secondly, your baby may not like the taste of broccoli (not everyone likes it). As a result, instead of a habit, an anti-habit is formed.

If you make a child eat something through force, then he/she will categorically abandon the product. Who says a sausage sandwich is awful?

And you will immediately answer: “But white bread is not good! And there’s nothing good about sausage.”

Wait, we’re talking about a small child, not a man who weighs about 100 kg! Yes, he\she shouldn’t eat that. But one meal a day with a sandwich will not lead to anything bad: he will try it and calm down. That doesn’t mean that your child will be eating sausage sandwiches all life. If we remember what we loved as children and compare it to what we choose now, those are two pretty different things.

We agree, all the parents want the best for their children and providing them with a good, balanced diet gives them the best start in life. Here are a few small and basic rules/recommendations from nutritionists.


  • A good start. Research has found that eating breakfast is the best way to get brain cells fired up, improving memory and concentration. A good mix of protein and carbohydrates is recommended.
  • Little and often. Children have high energy requirements relative to their size, so they need energy-dense, nutritious foods in small but regular amounts. Regular meals and healthy snacks will keep blood sugar levels steady and ensure sustained amounts of energy.
  • Fresh fruits for toddlers are best. Fruits and vegetables are crucial for good health and well-being and are great sources of vital antioxidant vitamins and minerals for the whole organism.
  • Dump the junk. Such food has no energy and nutritional value for the human body. A lot of sugar, fast carbohydrates, and low-quality fats.
  • Water for life. Not only children but also adults don’t drink the daily water quota which is so necessary for the normal functioning of the body. Compote and fruit fresh – this is good but it is better to take as a rule to drink normal water. Let it be freely accessible always.

Health expert recommends children eat at least three portions of different veg and two of fruit a day, so that can be a single fruit such as an apple or pear, or an amount that will fit into one hand of pears or broccoli florets, or a glass of fresh fruit juice (best diluted with water).

Rules of healthy nutrition for kids

Not to insist, but to suggest

are the sandwiches so bad for kids

The children feel their needs, know what they want, and how much. Don’t press and don’t insist: offer, prompt. Suggest different variants. A child will say: broccoli – no, porridge – no, but cream-soup with vegetables – yes. With homemade breadcrumbs, – yes of course!

Not to impose your eating habits

Undoubtedly, there is a list of products that should be in the diet: butter – vitamin A (with bread or porridge). Whole and real milk, preferably: adults – no, children – yes. Fermented milk products are useful due to calcium and bacteria. But it is necessary to pay attention to the food preferences of the child, it is important. Do not impose your own on him or her.

Why do you think children eat badly in the morning? There’s a bloodstream renewal between 7:00 and 9:00 a.m. We walk the kids to school, kinder garden, trying to feed them but it’s physiologically hard for them to eat. We worry that she or he’ll go hungry, and we try to get them to eat in any way.

Memorize, that any living creature doesn’t eat when it doesn’t want to eat. If it wants to eat, it does. The child if hungry will eat – even we won’t ask. And if it doesn’t eat, the body doesn’t want to, it can’t. So you have to work with your anxiety and your head not with the child because these are your fears.

Look, you and your husband live together for a long time and have different tastes, it’s “OK”. Some people like sweets, some people don’t. Some people like tea and some people like coffee.

Let them eat sugar

how to get kids to eat veggies

Why do you limit the kids on sweets? You don’t have to offer something with tea every time but you don’t have to argue for every cookie either. Candy, cakes can be made by yourself, together with the child (put in their quality ingredients, sugarless). And let him eat them: cookies are good things, children are very active, don’t limit the sugar. After all, we need it! Our body temperature changes 4-5 times a day. Sugar levels physiologically change 4-5 times.

It’s very popular to replace sugar (chocolate, sweets) with dry fruit, dates. There’s a lot of sugar in, too! Dried fruits – they can be eaten at once. To eat a bag of dried apricots – even a child can do it easily.

Get off from them

Cabbage and celery aren’t tasty and not pleasing to feed the eye for children. But if it’s peach, orange, apple, yes. They’re colorful, they smell good, and they’re sweet. Imagine a vase with fruits and a plate of vegetables – so your child will take carrots? No. It’s going to be a while.

Always to ask your children what they want

Why aren’t your parents doing this? They’re afraid they’ll hear back: “I want a cupcake! Obviously, it’s not right then we have to explain why we shouldn’t eat brownies in the morning.

Do it very calmly: sweets are the completion of some food in our lives, and we haven’t eaten anything yet. It’s not food, it’s a treat. You can’t get full. There’ll be cake, but not now (in the evening or two days). You’re not saying you won’t give it to him (her), you’re saying it will be, in the future. To offer: “Well, I suppose you don’t like buckwheat? What about porridge? Well, good. What about, let’s say, a rice casserole?”

You have to teach your child that food is a source of energy at first, and then pleasure.

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