When he was only two years old, my son was allergic to pollen. Who hasn’t gone through the pain called wheezing, frequent sniffles, narrowing of eyes, doesn’t know what I’m talking about, and that’s great! Healthy Kids Food Does Exist
But who he is, it is clear to him how difficult it is, above all, for the child and then for the parent. Very often, a parent feels helpless, because, despite therapy, any drop in immunity would mean a new episode of an outbreak of the disease. To this day, and today he is 7 years old, we have gone through everything, vision, bronchitis, pneumonia, almost asthmatic obstruction of breathing…
How To Be Stronger
And then I realized, if his immunity is at a high level, the disease will rest. If not, we have a problem. What to do to keep your immunity at the required level? How to strengthen it? As I was not given precise and specific explanations, I embarked on an adventure called reading books, consulting with a pediatrician, finding recipes from my grandmother and village women, who passed from generation to generation. The basic question in these modern times was – What is a proper diet and is there any at all?
In the meantime, it was easiest for me to do what I knew and learned. To minimize carbohydrates, unhealthy fatty acids, additives, and flavor enhancers. Shortly after, there were results. Something else was very important to me, namely omega-3 fatty acids, healthy fats, iron, zinc, choline, B-group vitamins, iodine, all those substances that are most important for the development of the immune system and the brain.
Along the way, I discovered a lot about healthy eating, and I thought I knew a lot before and that my profession was a big help. I realized I didn’t know, at least not as much as I thought. Each meal was supposed to be a source of energy, protein, healthy fats, and contained vegetables and fruits. Children should take at least three servings of fruits and vegetables daily. Who else is doing this ?! Only the few who realized they had to. We parents, tend to go the line of easier resistance and to please ourselves and our children, often eating junk food while bypassing the one that feeds us.
Many parents fear that they will not leave the kitchen if they choose to eat healthily, banalize dietary recommendations and create a lasting problem for themselves and their child. And the fact is that a healthy diet very often requires minimal engagement. I became convinced of this after making many mistakes myself. Also, it didn’t take me much research to figure out what food was, how to combine it, prepare it, serve it (there were a lot of tricks to make a kid like it), etc.
A very important segment in the lives of all of us, including children, is water. I followed my boy and counted how much water he drank during the day. No forcing. Too little! We have doubled our water intake, buying bottles and measuring how many bottles of water are consumed daily. After I recounted to him a book I had read about water, he began to search for water, saying that there was no life without water.
Sometimes it’s just enough to look at the colors on the plate we put in front of our baby. Color richness is already a sign that the meal is healthy. Vice versa. (Of course, unless it’s candy in color)
After the research I mentioned earlier, my son’s diet was already at an enviable level, with immunity at least a little stronger. We had to do what most of us don’t do and what is sometimes the hardest thing to do – persevere! And perseverance is only possible provided that you are fed as much as your child. In other words, without the example we will give the children, we have done nothing. We can talk as much as we want, but if our actions are not consistent with that story, then it is nothing.
Another important point in researching was not to force the child to eat, but to consent to it. The former is instinctive, but it does not produce results, except for rejection, rebellion, resentment… and the latter produces gradual results, but in the long run, which is most important.
My son’s involvement in the kitchen business brought me the most benefit. We even got a baby apron and cap, so it looks important as a real little cook. And then even though he doesn’t like what we prepared, he eats at least a little bit, because for God’s sake he cooked! Not to mention our “kitchen party”, flour noses, mini creations, etc.
I do not know if I have managed to convey everything to you if not, there will be an opportunity for a rematch soon! In the meantime, I wish you a healthy, easy and fun journey where you and your angels will be able to be fit!
Finally, I bring you some notes and insights that may help you:
A note for portions
– an adult serving is considered to be one 200 g bowl or cup.
– for children from 1-3 years old, 1/4 servings of adults are considered a portion,
– and for children from 3-10 years 1/2 servings of adults
– half of the plate should be made of vegetables
Note for what should be in the children’s plate
– 1/4 plate should make starchy vegetables (like potatoes)
– 1/4 plates should consist of protein-rich foods (legumes or proteins of animal origin)
– A bowl of fruit, a glass of water and a glass of milk should be found along with this plate
Note for healthy fats
– olive oil (whenever you can cook for the kids on olive oil and add some olive oil to their salad)
– Nuts (almonds dipped in water, almond milk, ground nuts, hazelnuts …)
– like other sources of omega-3 fatty acids, such as ground flaxseeds and tahini
– fat-free absorption in the digestive system and the action of fat-soluble vitamins: vitamins A, D, E and K.
– Water is very important, both for adults and children, and if children become habituated to drinking water during childhood, they will likely retain it throughout their lives. In addition to water, children can be given freshly squeezed juices (from orange, for example, or other fruits and vegetables from the juicer), which will supply them with the necessary vitamins and minerals.
A note for sweets
– When giving your baby sweets, keep in mind that they should be eaten in moderation since they are also a source of calories, sugars and often trans fats (which are certainly not recommended for the baby). Kids need 1400 calories a day. If your child eats 2 rows of chocolate, they have already consumed 200 calories! Whole 100g chocolate is about 500 calories which are just over one-third of your baby’s total energy requirement for the day!
A note for “superhero” foods for kids
– fish and seafood
– seeds (pumpkin, hemp, sunflower, flax, chia seeds)
– leafy vegetables (spinach, kale, cabbage, broccoli, sprouts)
– Nuts (almonds, hazelnuts, cashew nuts, peanuts, nuts)
– orange vegetables and fruits (pumpkin, carrot, mango, apricot, melon)
– whole grains (brown rice, whole grain pasta, buckwheat, even if combined with traditional refined flour)
– liquid (water, water, water, and then watermelon, melon, orange, cucumber)
– yogurt (avoid baby yogurts, they are full of sugar)
– oats (best combined with your favorite baby food)