Child Nutrition: Foods That Must Not Be Missing in Children's Diet

With the levels of childhood obesity and diabetes on the rise, it is vital to take care of what children eat. Although they are often used to sugary drinks, chips, cookies, and other unhealthy snacks, it is best to implement a much more balanced diet at home so they acquire healthy habits throughout their childhood.  According to experts from the Mayo Clinic, the nutrition of children and adults is quite similar in certain aspects, as we all need vitamins, minerals, protein, and other nutrients; however, the portions vary depending on your children's age. So, if you want to improve your children's diet and know which options should not be missing from their meals, then you cannot miss the following information.  You can also read: How to make children eat healthy?The healthiest foods for children Do you want your children to eat healthier but don't know where to start? Don't worry, we have the answers to all your questions.  1. Protein Protein consumption is essential in a child's diet; however, your children may not like meat or chicken, but don't worry, you can also include ingredients like eggs, beans, peas, soy, and nuts and seeds in their diet. 2. Fruits Although almost all children love fast food and junk food, you can replace these types of foods with fresh, frozen, or dried fruit, as they are a much healthier and tastier snack. 3. Vegetables Getting your children to eat vegetables is not easy, but it is not impossible either. As much as possible, incorporate more fresh or frozen vegetables into their meals. Another good idea is to look for more colorful and fun recipes for the kids; this way, they will eat their vegetables! 4. Cereals Whole grains and cereals provide more fiber and nutrients, so include foods such as oats, quinoa, brown rice, whole grain pasta, whole grain bread, and other options in their meals.  5. Dairy For a healthy and nutritious diet, don't forget to include low-fat or fat-free dairy in your children's diet. According to Mayo Clinic experts, you can try milk, yogurt, cheese, and fortified soy drinks.  You can also read: Snacks to improve your children's memoryWhat does the Kiwilimon nutritionist say?Jennifer Asencio, a nutritionist expert in diabetes and patients with kidney diseases, shares with us the 10 foods that should not be missing from your children's meals, pay close attention!1. Egg2. Vegetables3. Nuts4. Avocado5. Fish6. Tortilla7. Berries8. Beans9. Tuna in slices or flakes10. AlmondsFoods that children should avoid According to the Centers for Disease Control and Prevention (CDC), children should avoid consuming certain foods: 1. Honey: Children under one year old should not consume honey, as they could contract botulism, a type of poisoning that can result in difficulty breathing, muscle paralysis, and even death.  2. Unpasteurized foods and drinks: These products can be dangerous for children's health, as they can contract E. coli and suffer from very aggressive diarrhea. The CDC indicates that raw milk and certain types of juices, yogurt, and cheeses are unpasteurized, so you should check labels before buying them for your children.  3. Fortified cow's milk: Be very careful with this type of milk! The CDC states that feeding children under one year old with this type of milk could cause intestinal bleeding. 4. Sugary juices and drinks: Avoid feeding your children with sugary drinks and juices, as the American Academy of Pediatrics indicates that children should avoid consuming these drinks before reaching one year of age.  5. Added sugars: The U.S. Department of Agriculture explains that because children have very small stomachs, it is important for them to consume very nutritious and healthy foods, so it is best to avoid products with added sugars.  You can also read: A healthy lunch for every day of the weekTips to improve children's nutrition According to the portal Medline Plus, these practical tips will help your children have a much healthier diet and thus avoid obesity and even diabetes: 1. Half of your child's plate should be filled with fruits and vegetables. 2. Include healthier proteins, such as lean meat, eggs, and nuts.  3. Prefer whole grains and cereals, as they contain more fiber.  4. Do not fry food in oil; instead, steam or grill it.  5. Offer them plain water or milk instead of sugary drinks.  6. Reduce or limit the consumption of junk food.