A complete guide to healthy and balanced nutrition for growing children

Proper nutrition plays a vital role in the natural growth, physical and mental health of children.... The correct diet not only meets the daily needs of the body, but also strengthens the body's immunity against diseases and accelerates the growth process.... Parents should have a balanced and varied plan for their daily nutrition with a correct understanding of the nutritional needs of children. The physical and mental development of a child depends on the adequate intake of nutrients, vitamins, minerals and protein.. Failure to use any of these elements can lead to physical deficiencies, mental disabilities and weak immune system.. Healthy nutrition improves the quality of sleep, energy level, concentration and behavior of a child and plays an important role in preventing overweight, chronic and chronic diseases in the future. #### a) Healthy carbohydrates They play the main role in supplying the body with energy.... Consuming whole grain breads, brown rice, whole grains and legumes are the best options... #### b) Animal and vegetable proteins They are vital for the growth of muscles, the body's immune system and tissue repair... Its sources include red meat, chicken, fish, eggs, dairy and legumes... #### c) Fruits and vegetables Rich in vitamins (C, A, K), minerals and antioxidants. Daily consumption of a few units of colorful fruits and vegetables plays an important role in strengthening the immune system. #### d) Dairy products and calcium It is vital for building bones and teeth... Milk, yogurt, cheese and products rich in calcium should be included in the daily diet... #### e) Healthy fats Omega 3 and Omega 6 fats are important for brain development and neurological adaptations... Fish, walnuts, flax seeds and olive oil are rich sources of these fats... - **Variety in the diet:** Avoiding monotony, and maintaining a balance between different food elements, has a direct impact on the health and growth of the child... - **Avoidance of unhealthy food:** It is necessary to limit processed foods, sweet snacks, sweet drinks and fast foods. The amount of meals should be appropriate for the age and needs of the child. Younger children should eat small and frequent meals.. Keeping the body hydrated plays an important role in optimal body function and absorption of nutrients.... ### 4.... practical tips for parents - **Education of healthy nutrition to children:** Teach the child the importance of eating healthy foods with simple language and games.... - **Variety of table covers:** Try to have different types of food in different colors to attract the child's attention. Involve the child in cooking and preparing food so that he is interested and eager for healthy food... - **Positive interventions and encouragement:** Rewarding and encouraging him to eat healthy foods will encourage him to follow these habits **Footnote:** This general information is a limited summary of diagnostic, therapeutic and/or drug information. It is not intended to be comprehensive and should be used as a tool to help the user understand and/or evaluate potential diagnostic and treatment options. This information does not contain all information about conditions, treatments, drugs, side effects or risks that may apply to a particular patient.. Risks or benefits of drugs. It doesn't.... I, Dr. Mehdi Afshari, reject any guarantee or responsibility related to this information or its use.... > * Among the medical services provided in the clinic are periodic examinations of children, periodic monitoring of children's growth and physical development, treatment of various infectious, digestive and respiratory diseases in children and adolescents, nutritional counseling, education and periodic care of premature babies, monitoring and treatment of all periodic problems during infancy, periodic mental and physical evaluation of children. > > *special services of Dr. Mehdi Afshari: specialized office circumcision, home visit and online consultation* > > *Practice address: No. 193, South Mehrabad, Southern Air University, Tafarsh East, Tehran > > *Contact number: 021-66602506*