Basic principles of children's nutrition

Author: Margarita Kuts - doctor-dietitian, gastroenterologist, and body mesotherapist.
2014-02-08

Today I would like to talk about the nutrition of our children. I believe that this is a very important and pressing issue in our time. Parents often come to me with their children who have excess weight and sometimes even obesity to some degree. How does this happen? After all, these extra kilograms did not accumulate all at once?

We develop eating behavior and habits in our children from a very early age. The fact is, it is very difficult to overfeed an infant because their satiety center works very well. Especially if the child is breastfed for at least the first 6 months, the risk of gaining excess weight is reduced by half. But there are some overly "diligent" mothers.

Previously, pediatricians advised feeding babies every 3-4 hours. However, doctors are increasingly coming to the conclusion that children should be fed "on demand." Especially if, for some reason, the child is on artificial feeding, it is even more important not to overfeed them. The same principle should be applied to the nutrition of older children.

There are two critical periods in a person's life when overfeeding leads to an increased proliferation of fat cells and the development of obesity:

1. The first period is between the ages of 1 and 2 years.
2. The second period is between the ages of 10 and 12 years.

Consequences of Childhood Overeating

If during these periods, children are overfed due to the efforts of their parents or grandparents, it leads to the accumulation of an excess number of fat cells. These cells will remain with them for life. This can lead to hyperplastic obesity, characterized by an increased number of fat cells. It is difficult to treat because weight loss mainly occurs through a reduction in the volume of fat cells, while their number never changes.

As a result of constant overeating, children also disrupt the functioning of the satiety center in the brain and their stomach stretches. In this case, the child cannot feel satisfied with a normal portion of food, and excessive amounts of food are required to satisfy their hunger. Consequently, this leads to childhood obesity.

How to Prevent It

Therefore, it is very important to notice the problem in time and create a proper meal plan for your child. Try to do this before the onset of the second period, that is, before puberty. Otherwise, it will be much more challenging to deal with obesity in the future.

The main thing is not to force children to eat if they do not want to. Feed them not when you think it's time, but when they ask for food themselves.

As for the child's diet, especially if he or she needs to lose weight, the entire family's eating habits will need to change. It is impossible to force a child to eat vegetables if you are eating pizza, chips, etc., in front of them. Only by setting a personal example!

You should completely reconsider your family's eating style and eliminate all "bad" foods for the child while enriching the diet with healthy and necessary foods for growth and development.

The child's diet should absolutely include:

• Meat,
• Fish,
• Poultry,
• Eggs,
• Milk,
• Cottage cheese.

All these products are sources of animal protein that children must receive in full.

From healthy carbohydrates, the diet should include:

• Vegetables,
• Fruits,
• Berries,
• Grains,
• Pasta made from durum wheat.

However, it is better to avoid harmful carbohydrates:

• From easily digestible sweets (candies, pastries, cakes, etc.),
• Sugar,
• Juices,
• White bread,
• Semolina porridge,
• Sodas,
• Chips,
• Pizza.

Fats should also be somewhat limited. Give children less sausage, hot dogs, and similar products, as they contain a lot of fat and little quality protein. However, 10 grams of butter in the diet is worth keeping because butter is a source of vitamin A, essential for the child's skin and vision.

In everything, observe moderation. Introduce all restrictions gradually; otherwise, children will start sneaking sweets "in corners." And children cannot completely live without sweets. Therefore, allow them some healthy sweets: marshmallows, marmalade, pastille, homemade jam. As a snack between meals, offer sliced apples, pears, and peaches.

Try to ensure that your child exercises as much as possible. Naturally, it is challenging for an overweight child to run, jump, etc. But simple walking is just what they need! So go for walks with them! You can ride bikes together. The main thing is not to force the child but to engage them!

When children have a rich life filled with emotions, experiences, interesting games, and communication with peers and parents, they forget about food. And if you introduce a balanced diet into their lives, the issue of excess weight, if it exists, will resolve itself. Remember, it is our responsibility as parents to ensure the health and happiness of our children!