Top 10 foods for your child
As parents, one of our main concerns is to know if what we feed our children is correct, so that they have a better physical, mental and emotional development.
There are countless tips and
However, we must take into account that not all of them have a professional backing, so we must be careful, since what is at stake is the future of our children.
In the report entitled "The 10 Healthiest Foods for Growing Kids" and published in the Smart Parenting website, they undertook the task of carrying out several studies and research on what is the best food, as well as interviews to nutritionists, consultation in books and food pyramids.
Among all that they investigated, they came to the conclusion that there are 10 foods that they considered to be the best for our children.
Compound carbohydrates are a great source of energy for growing children, plus they contain fiber, protein and important vitamins. Whole grains can easily make up 50 percent of a complete meal.
To find out how much rice a child can eat, Daisy C. Dr. Persia, a nutritionist at UERM Medical Center, says that an infant's energy needs are determined by his or her metabolism and physical activity.
The recommended intake for one to three year olds is 105 calories per kilogram of weight (Kcal/kg), and 90 (Kcal/kg) for four to six year olds.
Leanne Ely, nutritionist and author of "Healthy Foods: the irreverent guide to understanding nutrition so you can feed your family well," wrote that
Eggs are a great source of protein and other nutrients, including vitamins B, E and zinc, to name a few. Eggs are not only highly nutritious, they are also inexpensive and easy to chew. It can be prepared in a myriad of delicious ways such as boiled, hard-boiled or in omelets. Recent findings indicate that people who eat eggs regularly are more likely to have a diet with more adequate amounts of nutrients than those who do not eat eggs frequently.
Dr. Persia recommends a glass of milk a day to maintain calcium, protein and vitamin B needs.
The U.S. Department of Agriculture (USDA) Children's Food Guide Pyramid encourages parents to prefer skim or low-fat milk. Skim milk contains riboflavin (vitamin B), which is important for good eyesight; one glass of skim milk contains 86 calories. Yogurt is another great source of calcium and is easier to digest than whole milk.
One medium mango contains 57 milligrams of vitamin C, 8,000 IU of vitamin A, 135 calories, one gram of fat and four grams of fiber. Those are very high nutritional values for something that is also delicious to eat. Dr. Persia states that fruits provide a lot of vitamins and minerals, plus plenty of fiber ideal for children's diets.
The USDA recommends two servings of fruit a day, another great option is melon, in each bite of this juicy fruit your child consumes vitamin C, beta-carotene, vitamin B, minerals and calcium.
Or walnuts, or almonds, peanuts, pistachios... Nut spread is a great quick meal for kids. Nut spread is a great fast food for kids, they need this fat, as it is good because there are no hydrogenated oils mixed in it, in addition to its protein.
One ounce of nuts has 166 calories, 14 grams of fat and 2 grams of fiber. Dr. Persia comments that nuts, dried fruits and legumes are essential for the proper growth of children, since they repair from that age the body tissues, which constitute the major part of the organism.
The proteins found in fish are fish meat, beef, chicken and turkey are essential for development. Dr. Ely says that it is a fact that children need protein in order to keep growing, and it is necessary to give it to them very frequently, according to their preferences. Some good options may be to mix it with legumes, beans, kidney beans or soy products such as tofu.
Dr. Persia adds that protein is only part of the energy needed, and that if energy intake is inadequate, the proteins in food and in the body would be too impaired to provide it on their own. In order to achieve a proper amino acid balance, it is advisable to include animal products and nuts in the diet. The USDA recommends two servings of protein per day for developing children.
Broccoli and other vegetables
Broccoli is one of the best vegetables out there, due to its high amount of potassium, beta-carotene and B vitamins.
One cup of broccoli pieces has 25 calories, zero fat and 3 grams of fiber. Dr. Persia says vegetables are famous for their vitamin and mineral content in addition to fiber.
Green and yellow vegetables are particularly rich in beta-carotene, which is converted to vitamin A in the body, and some also contain minerals such as calcium and iron.
When eaten raw or undercooked, they also provide vitamin C. The USDA recommends three servings of vegetables per day.
Zucchini contains large amounts of vitamin C and beta-carotene. One cup of cooked zucchini provides 80 calories, one gram of fat and six grams of fiber. Dr. Persia comments that non-leafy vegetables provide a wealth of nutrients, B vitamins and minerals, are also a great supply of fiber, and add variety to meals.
Some studies suggest that zucchini is better than carrots in maintaining eye health. A 12-year study of women nurses at Harvard University showed that women who ate fruits and vegetables containing beta-carotene had a 39 percent lower risk of developing cataracts than women who did not, and women who never developed cataracts ate much more zucchini over their lifetime than women who did.
Scientifically called lycopersicum, tomatoes are a great source of vitamin A, as well as vitamin C. The red tomato (jitomate) is one of the few foods that provide the antioxidant lycopene, which is related to beta-carotene.
A study in Italy showed that eating seven or more servings of tomatoes a week reduces the risk of developing colon, rectal or stomach cancer by 60 percent. It has only 26 calories, zero fat and one gram of fiber and is technically a fruit.
A children's favorite, oatmeal is a great food for your kids. Dr. Ely says oatmeal is a fabulous breakfast, full of B vitamins, iron, zinc and calcium.
The classic offers quick energy for these fussy eaters because of its high carbohydrate and fiber content. It is a whole grain complex carbohydrate with very little fat and cholesterol free, contains soluble and insoluble fiber and is one of the best sources of protein of all the whole grains, plus it provides long lasting energy and helps you feel fuller longer, all of which makes it a great breakfast.
Studies have shown that eating oatmeal lowers cholesterol by 10 percent, which reduces the risk of heart attacks by more than 30 percent.