Food Challenge Contest | For children and parents| Varied nutrition

Children and adolescents need a varied and healthy diet, which is necessary for their growth and development. An unbalanced diet at this age can be the cause of the appearance of diseases at a later stage of their lives.

Childhood nutrition should ensure that children eat healthily to help them grow and develop normally, as well as prevent obesity and future diseases.

The early stages of the development of the child's organism are mostly characterized by the turbulent processes of growth and development. The rates at which changes occur in a child's body are incomparable to those of an adult. That is why adequate nutrition plays a key role in this complex process. Each deviation (both in the direction of undernutrition and in the opposite direction - overfeeding) has its weight and can lead to significant disorders in the child's organism.

The energy needs of the developing organism are determined by a number of processes: growth and development - 15%, physical activity - 15%, basic metabolism 65%, others - 5%. Over time, these proportions change, as the older the child becomes, the more the relative share of physical activity increases, at the expense of growth.

It is important to adequately distribute the intake of calories among the main groups of food elements - proteins, carbohydrates and fats. Like adults, children also need a balanced diet.

Carbohydrates are the second important component of food. They are the child's main source of energy. With them, we can again recommend the use of a formula according to body weight. Usually, for infants, the recommendations are in the range of 12 g/kg per day, and for older children, around 14-16 g/kg per day.

Fat, in addition to its function as an energy source, also contributes to the absorption of fat-soluble vitamins, participates as structural units in various cellular and extracellular substances and cannot be replaced in any way by other food components. The recommended daily fat intake ranges from 4 to 6 g per kilogram of body weight.
Canned vegetables and fruits are not recommended for children due to the content of stabilizers in them. In canned foods, a large part of the vitamins are destroyed, as well as being a source of added salt, sugar and some preservatives. The intake of milk and dairy products is provided by the consumption of 400 ml of fresh and/or sour whole milk and an average of 25 g of dairy products (cheese, yellow cheese, cottage cheese) per day. Sweetened milk intake is not recommended. To reduce the salt content, the cheese needs to be soured.

It is recommended to include cereals and/or potatoes in children's meals several times a day. Cereals and potatoes are rich in starch, which is a major source of energy and should be included in every main meal – breakfast, lunch and dinner. Whole grain bread and other whole grain foods are rich in vegetable fiber as well as B vitamins. Fiber stimulates the function of the gastrointestinal tract.

It is recommended to limit the consumption of pasta foods with a high content of saturated fat, salt and/or sugar.

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