HEALTHY MEALS FOR CHILDREN FROM 1: 3 YEARS

 FOODS THAT CAN NOT BE MISSING IN THE DIET OF CHILDREN FROM 1 TO 3 YEARS

After the expansion spurt that babies undergo from birth to age one, the 1 to three year old stage is characterized by slow but steady growth. Since these ages, changes within the diet, especially regarding the consumption of certain styles of fats and vitamins, can help prevent some diseases and help them grow healthy and robust.

At these ages they have 500 mg of calcium on a daily basis to create their bones and teeth.

It is vital to put the foundations for a correct diet from the beginning. this can be why we must not forget:

Milk. it's the staple food for youngsters at this age. From one to a few years, calcium requirements are very high and milk is that the main source of this calcium within the daily diet. Follow-up milk is that the best alternative to cow's milk, because it is high in protein.

You should consume 3-4 servings per day (500-700ml).

Meat. At this stage, iron needs are high for intellectual development and meat provides easy-to-absorb iron. Meat provides high-quality protein and zinc that are essential for tissue growth; additionally to vitamin B12, which is important for the formation of blood cells and therefore the development of the system. At these ages, the best solution is meats that have a light taste like chicken, turkey, pork, rabbit or beef. it's advised to limit the consumption of sausages and eliminate the skin of birds and also the visible fat.

It is recommended to eat meat three to fourfold every week (portions of 40-60 g). When it's first introduced, at the age of 6 months, it's recommended to begin with 10 or 15 grams so gradually increase it to 40 grams at the age of 1 year.

fish. Fish is additionally a source of high-quality protein. Its contribution stands get into fat-soluble vitamins like vitamins A and D, which are concentrated within the fattest parts (muscle and liver) and cobalamin, among the water-soluble vitamins. It also provides iodine, phosphorous, iron, magnesium, and selenium. it's especially important because it's the most source of omega-3 polyunsaturated fatty acids, which are structural fats essential for the event of the central system and retina.

It is recommended to consume more fish than meat, and take four servings per week and preferably lean fish like sole, hake, egg white, rooster ... Fish shouldn't be introduced before one year and therefore the servings should be from 50 to 70 grams, a rise of 10 grams within the year. it's vital to always serve fish without bones.

Vegetable fats. Although every type of fats are essential for the correct functioning of the body, priority should tend to the consumption of monounsaturated fats like those who come from vegetable oils. the simplest is oil, although all vegetable fats are suitable, apart from coconut and palm trees.

an egg. fixings protein, additionally to being easily digestible, contains all the essential amino acids that the body needs and within the optimum ratio, which places it because the protein with the very best biological value, that is, it's the simplest protein adapted to our needs. Nutritional needs. The egg also provides a bunch of B vitamins and vitamins A, D, E, and K. It also provides iron, phosphorous, zinc, iodine, manganese, and selenium.

It is recommended to eat 3 eggs per week prepared in a very boiled or cooked omelette.

fruits and vegetables . This stage may be a experience to accustom children to the daily consumption of fruits and vegetables. Vegetables is eaten raw and cooked. Ideally, play with the textures and colours of those foods to urge their attention and find out how to eat them. Fruits and vegetables are a vital source of potassium or magnesium, vitamins C, A, or B, and fiber.

It is recommended to eat two or three small pieces of fruit daily, and choose them ripe because they're easier to digest. As for vegetables, it's recommended to consume two or three servings per day.

Vegetables. Rich in vitamins and minerals, they supply slow-absorbing carbohydrates, are fat-free, inexpensive, rich, and varied, and permit you to organize a range of dishes. By mixing it into a puree with meat, fish or rice, you get very nutritious and complete dishes for youngsters, which also are easy to eat.

It is recommended to eat legumes 2 to three times every week, in portions of 30 or 40 grams if used because the main dish or 20 grams if used as an appetizer.

Cereals and pasta. they supply an outsized amount of energy because of the number of carbohydrates they contain. it's rich in protein, B vitamins, and fiber. Therefore, foods are considered the foremost complete after milk. they must be a part of the daily diet of youngsters. Serving grains in porridge may be a good option.