Seven pillars of healthy nutrition for children

Seven pillars of healthy nutrition for children

Nutrition for children is a key factor in their growth and development. It greatly affects all aspects of Withdrawal: physical, emotional, social and mental development. Children during their growth and development needs to learn is that it further as mature beings will be necessary, and one of the most important factors is the power of concentration and learning, on which there is a major role correct food.

In children than adults it is very important what groceries you entered daily in their diet, which of course should be industrial products full of sugars, salts, artificial colors, sweeteners, stimulants, additives and so on. Each of us have heard the saying “the health enters the mouth” because they could be and stay healthy, it is in their diet to be represented seven “Pillars of healthy eating”


Children do not need in your daily menu to have the same “monotonous” food, because only with a diverse nutritional nutritious diet the child gets what they really need. The parents often can affect whether a child will be eating so often draw errors and was not even realize. The worst thing is letting your child eat what he wants, how she wants and when he wants. Dietary habits that we have as adults gain in the first seven years of life.


  1. PROTEIN – are the building blocks of all cells in the body. Composed of amino acids and some of them (essential amino acids) must be entered with the diet, because your body can not produce them. The best sources of protein in the diet of children: meat, eggs, fish, milk and dairy products.
  2. Carbohydrate – serve for energy. There are two categories of carbohydrates: Refined (sugar, mild products, honey) and complex (grains, fruits and vegetables). Refined or so-called ‘simple’ sugars have raised the level of glucose in the blood for a short time and thus provide quick energy, but also the rapid decline of the same, causing mood swings. Parents need their children to give them mostly complex carbohydrates that slowly releases the energy and the longer the state body in stable condition.
  3. FAT – are necessary for the operation of bodies, brain function, but also for the energy production, hormones and enzymes. Without some fat vitamins simply do not work.
    There are two types of fat in each body:
    – Saturated (meat, eggs, dairy products)
    – Unsaturated (vegetable oil, olive oil, fish, nuts). Unsaturated fats are considered “healthy” fats and should be included in the diet of children.
  4. Fiber – Representing an important part of children’s diets. Play a major role for the correct functioning of the digestive system; improve the health of the intestine. Fibers are an integral part of the plants, and they cannot be soluble and insoluble.
    Soluble fiber (beans, peas, barley) absorb water in the intestines, mix food and reduce the speed of digestion of sugars and their absorption into the bloodstream.
    Insoluble fiber (in the leaves and stems of vegetables, cereals). They do not dissolve in water, but also participate in helping better digestion by softening stool and its faster and easier elimination.


  1. Vitamins -These vitamins are essential in children’s diets but not in such quantity as proteins, carbohydrates and fats. Exist two types of vitamins. Vitamins A, D and E include the fat soluble vitamins and are located in lipid (fatty) portion of the cell. Play an important role in keeping the good vision, healthy skin and oxidation that causes free radicals. Group vitamins water soluble (B1, B2, B6, B12, folic acid, niacin, vitamin, C) are essential vitamins that are involved in the core activities of the body such as the production of energy for cell the biosynthesis of enzymes and hormones, immunological protection of the water of the cells from free radicals.
  2. Minerals – are needed in many processes in the children body: building bone, teeth, maintenance of fluid, regulating the level of sugar and manufacture the hemoglobin.
  3. Water – It accounts for more than 75% of body fluids in infants or 70% in young children. Water is essential for life and for many cellular reactions in the body. Unlike the adult, children have something differently metabolism, less secretive and quickly heated.

Babies receive the necessary water by sucking or through breast milk, but when it comes to warmer weather and when the child has a fever, water requirements are increased. Children aged 4-6 years need to import 30-50% more fluids of children aged 1-3 years.



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