Diet for children

Diet for children: how to eat properly

Healthy nutrition plays an important role in the life of a growing body, especially for overweight children. However, creating the right diet for children can be challenging as growing bodies need to get all the vitamins and minerals they need. In this article we will look at what foods should be included in children's diets, and also provide several examples of menus for children 10-12 years old.

Nutrition plan for overweight children

When following a diet for overweight children, the diet must include meat, fish, milk, vegetables, fruits and baked goods. It is best if there are 4 meals. The first meal should contain 25-30% of daily nutrition, breakfast - 10-15%, lunch - 40-45%, and dinner - 15-20%. Protein-rich foods should be consumed during breakfast and lunch, and for dinner it is better to include vegetables and cereals.

Sample diet menu for children 10-12 years old

DIET OPTION #1:

1. 1 breakfast: carrot omelette, rye bread and compote or tea;
2. 2nd breakfast: sandwich with cheese and compote of any dried fruit;
3. Lunch: potato or meat soup, rye bread or crispbread;
4. Dinner: vegetables (stewed) and boiled potatoes, apple jelly.

DIET OPTION #2:

1. 1 breakfast: buckwheat porridge with low-fat milk;
2. 2nd breakfast: steamed beetroot cutlets and apple compote;
3. Lunch: borscht with lean meat, boiled potatoes, stewed vegetables, rye bread;
4. Dinner: vegetable salad (you can add low-fat mayonnaise) and fruit jelly.

DIET OPTION #3:

1. 1 breakfast: oatmeal and tea with milk;
2. 2 breakfast: tomatoes, bread and baked apple;
3. Lunch: vegetable okroshka, rye bread and apple and carrot juice;
4. Dinner: stewed zucchini, boiled potatoes and tea.

DIET OPTION #4:

1. 1 breakfast: omelet with apples and rosehip broth;
2. 2nd breakfast: potato pancakes with sour cream;
3. Lunch: mashed potatoes, beet cutlets, rye bread and fresh fruit;
4. Dinner: oatmeal with raisins.

DIET OPTION #5:

1. 1 breakfast: pancakes from semolina, apples and raisins and compote;
2. 2nd breakfast: liver pate with bread and fresh fruit;
3. Lunch: oatmeal soup with prunes and rye bread;
4. Dinner: boiled potatoes, steamed meatballs and rosehip broth.

DIET OPTION #6:

1. 1 breakfast: fruit puree;
2. 2nd breakfast: potato omelet and dried fruit compote;
3. Lunch: pureed vegetable soup and coffee with milk;
4. Dinner: stewed potatoes and vegetable salad dressed with sour cream.

In conclusion, a diet for children is an important part of a healthy lifestyle that helps maintain an optimal weight and provides the growing body with all the necessary nutrients. Don't forget that proper nutrition is not only about health, but also about a good mood and success in school and sports.