What is your children’s diet?
The diet plays an important role in the health and development of our children. In the modern world with open access to a variety of foods and opportunity to choose, it is important to determine the optimal diet for children not only at home but also at school.
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The diet of your children should include:
PROTEINS
Protein foods should be included in the daily diet of children. They are necessary for the development of muscles and bones, as well as for maintaining immunity. The protein requirement for children is higher than for adults.
A child of primary school age should receive 65 grams of protein daily, 30-35 grams of which should be of animal origin.
The diet of a school-age child should include protein-rich foods: dairy, cottage cheese, cheese, fish, meat products, eggs, legumes.
FATS
An adequate amount of fats should also be included in the daily diet of students. They provide energy to the body and help absorb vitamins. Fats are categorized into animal and vegetable fats. Trans fats are also singled out into a separate group.
The necessary fats are contained not only in familiar products such as butter, sour cream, etc. Meat, milk, and fish are also sources of hidden fats.
In addition to animal fats, there are also plant based fats: sunflower and cottonseed oil, nuts, fish oil. Animal fats are absorbed worse than plant fats. The norm of consumption of animal and vegetable origin fats for students at primary school age is 68g per day in a ratio of 50:50. A school-age child should daily receive: butter, vegetable oil, sour cream.
CARBOHYDRATES
Carbohydrates are necessary to replenish the energy reserves of the child's body. Their quantity in the diet of students should be 4 times more than proteins and fats.
The most useful are complex carbohydrates, containing indigestible dietary fibers, and having a low glycemic index. The daily norm of carbohydrates in the diet of a student is 300-400 grams, of which no more than 100 grams should be simple.
*Glycemic index - a system of classification of carbohydrates that reflects their effect on increasing the level of sugar in the blood.
PROTEINS
Protein foods should be included in the daily diet of children. They are necessary for the development of muscles and bones, as well as for maintaining immunity. The protein requirement for children is higher than for adults.
A child of primary school age should receive 65 grams of protein daily, 30-35 grams of which should be of animal origin.
The diet of a school-age child should include protein-rich foods: dairy, cottage cheese, cheese, fish, meat products, eggs, legumes.
FATS
An adequate amount of fats should also be included in the daily diet of students. They provide energy to the body and help absorb vitamins. Fats are categorized into animal and vegetable fats. Trans fats are also singled out into a separate group.
The necessary fats are contained not only in familiar products such as butter, sour cream, etc. Meat, milk, and fish are also sources of hidden fats.
In addition to animal fats, there are also plant based fats: sunflower and cottonseed oil, nuts, fish oil. Animal fats are absorbed worse than plant fats. The norm of consumption of animal and vegetable origin fats for students at primary school age is 68g per day in a ratio of 50:50. A school-age child should daily receive: butter, vegetable oil, sour cream.
CARBOHYDRATES
Carbohydrates are necessary to replenish the energy reserves of the child's body. Their quantity in the diet of students should be 4 times more than proteins and fats.
The most useful are complex carbohydrates, containing indigestible dietary fibers, and having a low glycemic index. The daily norm of carbohydrates in the diet of a student is 300-400 grams, of which no more than 100 grams should be simple.
*Glycemic index - a system of classification of carbohydrates that reflects their effect on increasing the level of sugar in the blood.
Norms of physiological needs for energy and nutrients for children of the Kyrgyz Republic aged 7-10 years.
Healthy eating plate
½ plate of vegetables, fruits
¼ plate of protein
¼ plate of whole grains
Sources of carbohydrates: fresh vegetables and fruits, as well as cereals and legumes
Sources of protein and fat: meat, poultry, fish, seafood, eggs, and cottage cheese
Drink volume 200-250 ml: Provide water, compote. It is preferable to refrain from sweet and carbonated drinks.
½ plate of vegetables, fruits
¼ plate of protein
¼ plate of whole grains
Sources of carbohydrates: fresh vegetables and fruits, as well as cereals and legumes
Sources of protein and fat: meat, poultry, fish, seafood, eggs, and cottage cheese
Drink volume 200-250 ml: Provide water, compote. It is preferable to refrain from sweet and carbonated drinks.
Vitamins and minerals
Each vitamin and mineral perform its own function, and one vitamin/mineral cannot replace another.
Vitamins and minerals are not produced by the body and therefore come from food. When composing a diet for a student, it is important to include all groups of food products to provide his body with all the necessary vitamins and minerals.
Creating a balanced diet, using enriched food products, proper storage, and using gentle methods of food processing by a cook contribute to the preservation of vitamins and minerals in the diet of a student.
If a building becomes architecture, then it is art