Food challenge contest| For kids and parents| Teach The Kids/Kids Food Challenge| Kids Nutrition

Children need regular healthy meals to get the energy (calories) and nutrients they need to grow healthy and strong every day. As they age, children's nutritional needs change. That's why it's important to know in advance what awaits them. For your convenience, we have created a list of foods that are good to include in your child's healthy diet. This way, you will have useful information at your fingertips to guide you and make sure your children are eating the right food.

Before I focus on what is involved in healthy eating for children, I want to address something very important. The family meal at home! Eating together at home helps children enjoy a variety of foods and spend more time with the people closest to them. It is a good idea to eat together as a family at the table and not together with other activities, for example watching TV, tablet, mobile phones. This will prevent distractions.

Try to keep a jug of water on the table to keep everyone hydrated. Also, there is some evidence that children who drink extra water perform better on tests of attention and memory! The most important meal of the day is of course breakfast. It has been proven that children who eat breakfast at home concentrate better throughout the morning. You can also offer something sweet at both lunch and dinner so that children have a variety of different foods and nutrients. Healthy eating in children does not limit sweets, but instead finds substitutes such as a muffin made at home instead of a muffin or another snack bought from the school counter. A healthy diet for children, as well as for adults, includes intake of nutrients from the four main food groups. All of these should be offered daily.

Each meal should be based on a food from this group. This includes bread, potatoes, pasta, rice and cereals such as couscous or cereal for main meals and rolls, or cereal bars for snacks. For children over the age of five, whole grain varieties are a better option, they are healthier and filling. It would be good if you aim for five servings of fruit and vegetables every day. They can be fresh, frozen, canned (in their own juice), dried or juiced. Fruit juice can be given as a drink during meals. Try to include both fruits and vegetables in the main meals and fruits can be used as a snack or to make smoothies.

Meat, fish, eggs, nuts, legumes (such as beans, lentils and peas) and foods made from legumes (such as tofu and hummus) are excellent sources of protein and iron. A variety of these foods should be included in a healthy diet for children between two and three times a day.

So I conclude my post today. I hope I have been helpful with some culinary and health tips. If you want to join this challenge and have something to say on the topic, you can visit this link and participate in the contest
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