5 simple solutions to improve child nutrition and growth

Children's growth includes complex processes and various factors, including proper nutrition, affect it. In general, children are growing and developing at a high speed, this speed increases especially during elementary school.

BingMag.com 5 simple solutions to improve child nutrition and growth

Children's growth includes complex processes and various factors, including proper nutrition, affect it. In general, children are growing and developing at a high speed, this speed increases especially during elementary school.

Children's growth and development refers to the increase in their height and stature as well as their mental skills. Most parents may worry about their children's growth and see that they are physically small and mentally may not be able to learn new behaviors and skills.

Proper nutrition is one of the most important points for Improvement of children's development, both physically and mentally, is considered. In this article, we want to talk more about this issue and see what solutions will help you to improve the development of your children. In the following, we will take a look at the factors affecting children's growth, then we will look for suitable solutions to improve children's nutrition, and at the end, we will examine the nutrients needed by children. So stay with us.

Factors to consider to diagnose children's growth or malnutrition

BingMag.com 5 simple solutions to improve child nutrition and growth

If you feel that your child is malnourished or not growing enough, you should consider and check the following factors and discuss them with your doctor and pediatrician.

1. Genetics

If one or both parents have lean bodies, that is, their body has a low fat percentage, their child is usually above average in terms of height and below the chart in terms of weight. On the other hand, if a child has a strong body, massive muscles and big bones, he will be above average in terms of weight and will be below the chart in terms of height.

There is a third type that includes children who are genetically tall, big-boned, and massively muscular. This child may be in the third quartile in terms of height and weight. All three genetic types that we examined are considered completely natural and normal.

2. Diet

Diet includes the plan and way of eating. You should see what your child eats during the day and record and monitor all of them.

Improper diet comes with symptoms. You can record these symptoms and share them with your doctor. For example, pale skin is a sign of anemia and decreased hemoglobin. The pale color of the earlobe also indicates improper nutrition. In general, children who have loose, pale or wrinkled skin are malnourished and do not have a proper diet.

3. Feeding with breast milk or formula

Children who are fed with breast milk usually maintain their body fat for a longer period of time, because breast milk is 40-50% fat and formula has less fat and This is the reason why children who eat formula store less fat and weigh less.

The brain has a high growth rate in the first five years and that is why children should consume fat. Fat-free or low-fat foods are not suitable for children at all and prevent their growth. More or less 60% of the brain is made up of fat, and you should take help from high-fat foods to maintain your child's health and increase his growth rate.

4. Accurate measurement with a scale

You should be able to accurately weigh your child with a scale. Weighing children can be difficult depending on their age, as they usually don't stand still and let you get an accurate number. For this reason, you should do this several times to accurately measure their weight.

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How can you solve your child's feeding problem?

BingMag.com 5 simple solutions to improve child nutrition and growth

With the help of the following solutions, which are very simple but practical You can improve your child's nutrition and prevent the problems of malnutrition and lack of growth.

1. Don't worry too much and don't pay too much attention

Nowadays, when many parents see that their child is not eating, they ask him why and decide to prepare another food for him. You have probably experienced or seen that a child doesn't like healthy and nutritious food, and that's why parents ask him, "Don't you like this food?" Do you want me to make something else for you?"

This happens because of parents' concern and their great attention. If you see that your child is not eating for any reason, you immediately worry and want to fix the problem. Fixing this problem usually involves preparing unhealthy foods and foods that have low nutritional value. That is, "don't leave Li Li to la Lash" and let him eat the same food that you have prepared for him whenever he is hungry.

This solution It may take time and sometimes lead to your discomfort and worry, but be sure that after some time your child will understand that he must eat healthy food on the table and there will be no other way!

2. Eat more nutritious foods that promote growth

You should include as many foods as possible in your child's diet that are high in nutrients relative to their calories.

Choosing foods It is very important to be healthy and nutritious, and its importance is especially high for children. Because children have small stomachs and get full faster, so you should try to get them full by eating only the right foods.

You should give them small but nutritious foods at each meal. For example, you can use a variety of fish, eggs, avocados, nut butters, olive oil, sweet potatoes, tofu, yogurt, lentils, and blueberries. These edibles are rich in protein, carbohydrates and healthy fats and have a very high nutritional value compared to their calories. By consuming these foods, your child can grow well and maintain his health.

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3. Go for liquids and watery foods

Many children who are malnourished are also usually dehydrated and their bodies are not hydrated enough. One of the best ways to keep children hydrated and also provide them with the nutrients they need is to use liquid foods.

For example, smoothies are among the best meals and their daily consumption will be great for children. . Smoothies are full of nutrients, yet because they are watery, they take up less volume and are easier to eat. You can make smoothies using various foods, including vegetables, fruits, dairy products, nuts, etc., and increase the speed of your children's growth. Remember, don't look for a shortcut and don't go for protein supplements and powders that are suitable for adults. Children are fit and provide the micronutrients and macronutrients they need. Most of these supplements contain protein, iron, zinc, fiber, calcium, potassium, and various vitamins, including A, D, and C, and they effectively prevent malnutrition and improve children's growth.

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4. Use small, nutritious and attractive foods and be creative

BingMag.com 5 simple solutions to improve child nutrition and growth

Many children may They stop eating and don't eat. In these situations, you have to be creative and make healthy and attractive foods so that your child's attention is drawn to the meals.

For example, you can make different shapes with food and prepare them in small sizes. and put it in front of your child. The small portions and their attractive appearance make the child consume the food quickly and get enough nutrients.

For example, you can prepare some pieces of broccoli and pour cheese and olive oil on them and in a Place a dish. You can call this food Snow Forest and make your child have fun while eating and have more desire for food. You can also make different shapes with the help of food and do something as you can see in the picture so that your child enjoys eating more. don't go Your goal should be to make healthy foods like fruits and vegetables that most children don't like attractive and trick them into eating them. Also, remember to keep the portions small and their number high so that they seem easier to eat. This tricks the child's brain and makes him eat more food.

5. Make sure the food is healthy and the way they are prepared

One of the main points is to pay a lot of attention to your child's food and check it thoroughly. When buying food or food supplements, pay attention to the nutritional value label, manufacturing company, ingredients, etc. to make sure that they are healthy and nutritious. Also, ask experts and see if they approve of these foods or not.

Reading various articles and opinions on the Internet can also help you. See what information various websites provide about these products and what are the opinions of people and consumers about them. By considering the quality of the products and their ingredients, you can prepare the best option for your children and make sure of their growth and health.

Apart from this, you should also pay attention to the way of cooking and consuming food. Have it, because some cooking methods are healthier and better. For example, steaming foods is better than boiling them and does not leave ingredients Nutrient foods are lost. Also, cooking without oil helps to keep the food healthy and keep the child healthy.

In any case, you should attach great importance to your children's eating and growth and always try to prepare the best option. And prepare it in the best way. Undoubtedly, this solution helps to maintain their health and prevents problems of malnutrition or various diseases, etc. ul>

Which nutrients do children need?

BingMag.com 5 simple solutions to improve child nutrition and growth

Now that we have nutritional tips and strategies We checked to see which micronutrients and macronutrients children need. Below is a list of nutrients that children need. You should prepare and prepare foods that include these nutrients and use them to improve your child's diet and help him grow and maintain his health.

1. Protein

Protein helps the baby's body build cells, break down and convert food into energy, fight infection, and also transport oxygen throughout the body. According to experts, children between the ages of 4 and 9 need 19 grams of protein per day, and children aged 9 to 13 should consume 34 grams per day. Let's mention poultry, fish, eggs, nuts, legumes and dairy products.

2. Carbohydrate

Carbohydrates are one of the most important sources of energy and help the child's body to use fat and protein to build and repair muscle tissue.

Experts recommend that children over 1 year old Consume about 130 grams of carbohydrates daily. Carbohydrates come in many forms, including sugar, starch, and fiber, and they are easy to consume. Of course, it is better for children to consume starch and fiber as much as possible and eat less sugar, because sugars, especially unhealthy sugars found in foods, sweet drinks, processed foods, etc., are associated with the risk of obesity, diabetes and dangerous diseases.

You can get help from sources such as breads, oats, cereals, rice, pasta and potatoes to provide the carbohydrates your child needs.

3. Healthy fats

Fats are easily stored in the body and allow the optimal use of other nutrients. Children need a large amount of them, and experts recommend that 30-35% of the daily calories of 2-3-year-old children consist of healthy fats. This number is equal to 25-35% for children and adolescents aged 4-18 years.

Healthy fats include polyunsaturated and monounsaturated fatty acids and are found in foods such as whole milk products, vegetable oils, red meat, There are plenty of fatty fish and nuts.

4. Calcium

Calcium is essential for building healthy bones and teeth, and it also plays an important role in blood clotting and proper functioning of nerves, muscles, and heart and blood vessels. Experts recommend that children between 1 and 3 years of age receive 700 mg of calcium daily. Children over 4 years of age also need 1300 grams of calcium per day.

You can use the following sources to provide the required calcium and improve the growth of children.

  • Milk
  • Types of cheese
  • Yogurt
  • Ice cream
  • Egg yolk
  • Broccoli
  • Spinach
  • Tofu
  • Orange juice enriched with calcium
  • Enriched plant-based milks
  • Enriched cereals

5. Iron

Iron is important for building blood, supplying blood and transporting oxygen in the body, and it is also vital for children's growth, improving mental and skill functioning, strengthening the body's immune system, reproduction, preventing anemia, and healing wounds. .

Children between 1 and 3 years old should consume 7 milligrams of iron daily, and as they get older, they will need more iron. Girls who have started menstruating should monitor and increase their iron intake.

The best sources of iron are red meat, poultry, especially dark meat, shellfish such as shrimp and oysters, whole grains. , beans, nuts and cereals enriched with iron.

6. Folic acid

BingMag.com 5 simple solutions to improve child nutrition and growth

Folic acid, also known as folate, is one of the B vitamins that is not only for The growth of children is also necessary for those who want to have children.

Deficiency of this nutrient can lead to anemia. The amount of folate needed by children varies depending on their age. For example, children under 6 months need 65 micrograms of folate per day, children between 4 and 8 years old need 200 micrograms, and adolescents between 14 and 18 years old need 400 micrograms per day. You can consult a doctor and ask him about the exact amount of folate your child needs daily.

Here are some examples of foods containing folate.

  • Lentils
  • Pea
  • Berries and berries
  • Orange juice
  • Marshoggi
  • Spinach
  • Red and black beans
  • Brussels sprouts

7. Fiber

Fiber helps regulate the child's intestines and can also reduce the risk of cardiovascular diseases and cancer in the future. Apart from this, fiber also reduces the level of bad cholesterol and regulates blood sugar.

Children under 3 years of age should get 14 grams of fiber from their diet every day. Children 4 years and older will also need 28 grams per day. You can use foods such as whole grains, whole grain breads, peas, red beans, seeds and nuts to provide the fiber your child needs.

8. Vitamin A

Vitamin A is essential for children's growth, vision improvement, skin health, infection prevention and disease reduction. Babies under 6 months of age need 400 micrograms of vitamin A daily and children aged 9 to 13 years need 600 micrograms. You can ask an expert's opinion for detailed information.

Here are some examples of foods rich in vitamin A.

  • Carrots
  • Sweet potatoes
  • Various pumpkins
  • Spinach
  • Apricots
  • Broccoli
  • Fish oil
  • eggs
  • milk
  • salmon and trout

9. Vitamin C

Vitamin C also has many benefits and helps to maintain health, heal wounds and strengthen bones and teeth. From the age of 4 to 8, children need 25 mg of vitamin C per day. From the age of 9 to 13, this number increases to 45 mg per day, and in adolescence, your child should consume between 65 and 75 mg of vitamin C daily.

You need to provide vitamin C and improve growth. Your children can get help from citrus fruits, strawberries, orange juice, tomatoes, potatoes, bell peppers, broccoli, cauliflower, and cantaloupe.

10. Vitamin D

Vitamin D not only helps absorb calcium and strengthen bones and teeth, but is also essential for many body processes, including blood pressure regulation, hormone production, and the functioning of the immune and nervous systems.

Children from 1 to 3 years of age should consume 15 micrograms of vitamin D per day. With increasing age, this number reaches more or less 20 micrograms. Among the best sources of vitamin D, we can list the following foods.

  • Enriched dairy products
  • Enriched cereals
  • Fish and fish oil
  • Egg
  • Enriched orange juice
  • Mushroom

11. Potassium

Potassium has various roles, including improving the function of the heart, nervous system and muscle contraction. Children up to the age of 3 need 3,000 mg of potassium per day, and older children and adults should consume 4,700 mg per day. Plum juice, milk, yogurt, salmon and bananas can provide this mineral.

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Speech Conclusion

Proper nutrition is one of the most important points for improving children's growth, both physically and mentally. You should include the nutrients we mentioned in your children's diet and prevent their malnutrition with the help of the solutions we reviewed.

You can help your children grow by keeping these points in mind. Of course, remember to consult a pediatrician first and ask for his opinion.

This article is only for education and information purposes. Before using the recommendations of this article, be sure to consult a specialist doctor. For more information, read BingMag Disclaimer.

Sources: Dr. Ax, Parents

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