Adequate consumption of macronutrients (carbohydrates, protein, fat) and …
micronutrients (vitamins, minerals and trace elements) is necessary to cover the energy needs for the proper functioning and development of the child’s body and to shield the immune system.
The food is the best source of nutrients (except vitamin D).
A diet, which is characterized by a variety of foods, moderation and balance and is based on the principles of the mediterranean diet is capable to meet all the needs of a child’s body without the need to take some preparation.
Dietary supplements to meet the needs of children in nutrients may need special groups, such as:
– Children and adolescents with eating disorders e.x. anorexia nervosa or bulimia, and food neophobia.
Also, children or adolescents with selective or chaotic diet that exclude from their diet of whole food groups, and children who do not eat fresh food.
– Children who follow crash diets or unorthodox diets.
Many children and adolescents follow unorthodox ways of weight loss are several foods that they deem fattening, laying in this way themselves in danger.
– Children with specific allergies and intolerances e.x. lactose intolerant or who suffer from diseases that increase the basic metabolism and the basic needs of the organism in nutrients (e.x. syndromes of gastrointestinal malabsorption,which reduce the absorption of nutrients from food and lead to malnutrition).
If your child belongs to one of the groups of children mentioned above, then it is likely to need a supplement in order to meet the needs of.
Dietary supplements should be taken only after the examination and evaluation of the nutritional status of the child by a special scientist of health (podiatrist/dietitian) and a mind of his own.
Dietary recommendations for a proper and balanced diet:
– Calcium is essential in childhood for the development of the skeleton for that the children should daily consume 3 servings of dairy products.
Other foods rich in calcium are almonds, broccoli, sesame seeds, tahini.
– Children should consume at least 5 portions of fruit and vegetables a day (1 portion of fruit corresponds to 1 medium piece of fruit and 1 serving of vegetables corresponds to 1 cup. raw or Â½ cup. boiled vegetables).
It is advisable to have a variety of fruits and vegetables. Prefer fruits and vegetables with intense color and aroma because it is rich in substances with antioxidant action.
– Omega -3 fatty acids are essential for the body as it cannot synthesize them itself and must obtain from food. The particular fat is necessary for the development of the nervous system as well as for the anti-inflammatory action.
Foods rich in omegaâ€3 fatty acids is fatty fish, seafood, walnuts, flaxseed, purslane.
Two times a week you will need the family to consume fish, of which one is oily.
– Good sources of fat are olive oil, olives, oily fish, nuts and seeds.
– Should not be omitted the morning meal.
Studies show that children who are accustomed to eating in the morning better meet their nutritional needs in relation to children who do not eat breakfast.
– For better absorption of iron, comes the plant food that is rich in iron (lentils, beans etc.l.) with a food rich in vitamin C (tomatoes, peppers, lemon juice).
Avoid to accompany these foods with foods rich in calcium (e.x.lentils with cheese).
We should not forget that foods are the best download source of vitamins and minerals each food contains a plethora of nutrients that work synergistically and are absorbed better.
*Agency of Central Markets and Fisheries