How to be healthy

Proper nutrition and its impact on children

Proper nutrition and its impact on children

Health and fitness play an important role in preventing diseases that spread through student groups in schools.

Healthy and good nutrition is that it contains carbohydrates, fats, water, vitamins, minerals, nutrients needed by the body in small quantities, fiber.

What are the basics of healthy child nutrition?

Since the first day of birth, the child’s relationships on breast milk, which begin in the secret coffin, which not only contain all the important nutrients,

But also contains unimpressive devices that protect the child and support his or her immunity in the case of breastfeeding or appropriate artificial milk in the case of artificial feeding.

  The baby feeds entirely on breastfeeding to meet his or her nutritional needs in the first 6 months of age. Then snacks are offered and easy to digest with continued breastfeeding until the age of two years.

What should be considered during child feeding?    

Eat enough food to maintain a healthy weight and exercise regularly.

The right amount of food depends on the child’s sex, height, age, lifestyle and other factors.

Use little fat and sugars, although fats and sugars are good sources of energy but not rich in other nutrients. So it should be treated moderately as well as other foods. It is important to know how to distinguish between good fats and unhealthy fats.

What are the right nutritional bases for child growth?

The basics of nutrition for children are based on the same principles and basics of nutrition for adults as everyone needs the same types of food as vitamins, minerals, carbohydrates, protein and fat.

However, children need different amounts of these nutrients at different ages, mainly due to their growing growth requirements.

The child should be encouraged to eat a variety of different foods.

There is no single food that contains all the proteins, carbohydrates, fats, vitamins and minerals that it needs for good health.


Each child’s meal should contain basic nutrients, so that the child’s meal provides a good amount of carbohydrates and some proteins.

  There are many healthy food choices that include cereals such as rice, corn, wheat, oatmeal, legumes such as lentils, beans, barley and starchy roots such as potatoes.

Whole grains are not refined:

Non-refined foods such as whole grains, brown rice, barley and potatoes provide more sustainable energy for a longer period of time and are also a good source of protein and a wide range of vitamins and minerals.

Refined foods such as white rice and white flour contain far less nutrients and fiber.

Pulses of all kinds:

A child should eat pulses every day.

These foods are needed with proteins to develop and repair the body and build strong muscles. They are good sources of vitamins, minerals and fiber as they help to keep the immune system active.

Beans include beans, peas, lentils and peanuts, including peanut butter and soybeans.

Legumes are a source of protein that is cheaper than animal foods, such as beef and chicken, and should be eaten every day, if possible.

Protein-rich foods:

Children should take the protein that contributes to their healthy growth.

You can count on protein from meat and fish but moderately because it interferes with cholesterol levels in the blood.

  It provides good quality proteins, vitamins, minerals and energy and helps boost muscle and immune system, but meat and fish are heavy and contain bad cholesterol.

  Therefore, I should rely on the vegetable protein found in legumes, broccoli, lentils and oats.

Vegetables, fruits and dairy products:

Children should eat vegetables and fruits every day as vegetables and fruits are an important part of a healthy

and balanced meal where they provide vitamins and minerals that maintain

the performance and strength of the body and immune system.

One of the most important things to offer the child is dairy products such as milk, yogurt and cheese.

 These products, in addition to eggs, provide many important nutrients for growth, such as calcium, which is important for bone and dental health.


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