A healthy diet of children at school age

healthy dietGoing to school for both the students and the parents, brings with it the question of what the child is going to eat at school. To make it easier the several hours of sitting at desks, diligently studied, but also were concentrated, for school children nutrition is very important. We bring you 8 simple nutritional advice for a healthy and proper nutrition … from an early age!

Full of energy after the first meal!

For a good start of the day, breakfast is the most important meal! Children who skip breakfast and go to school are often sleepy, difficult to follow lessons and lose concentration. Combine for breakfast milk, fruit juice, bran with milk and fresh fruit, whole wheat bread. Wake up in the morning at time so your child can eat breakfast in peace, to prepare for a grueling day of school.

Healthy school lunch

Ideal meal at school should be nutritious, with enough calories to “feed” the brain and enable the performance of motor activities of the child while in school, but should not be too caloric so the excess calories can not make him sleepy or cause hyperactive behavior. Products such as candy, snacks, “fast” food and soft drinks are low in nutritional value, high in fat and concentration of carbohydrates aren’t in any way recommend because they can cause excessive weight gain. For lunch prepare fruits and vegetables or sandwiches with black, integral or wheat bread, avoiding processed meats such as salami sorts. School children need at least one rich dairy meal per day during school hours. For example, better quality cheese is an excellent source of calcium.

Afternoon snack

Once cooked and varied lunch always combined with fresh vegetables, lighter meal between lunch and dinner is just as important. For school-age children are usually recommended to five meals a day, three major, breakfast, lunch and dinner, and two snacks. With nutrition try adjusting the child’s physical activities. Fruit comes in handy before training or between lunch and dinner. In order to ensure a sufficient daily intake of vitamins, it is recommended that your child eats fruits and vegetables every day.

Fish, at least twice a week!

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Fish is because easy digestion and because of its nutritional value necessary in child nutrition. Saltwater fish contains significant amounts of iodine – an extremely important element for the proper functioning of the thyroid gland. Iodine is also important in the nutrition of young children for proper growth and development, and Omega-3 fatty acids, which contains fish, are responsible for the proper development of the brain and nervous system.

What’s for dinner?

Dinner should be light and nutritious, because after its consumption follows physical inactivity and sleep where demand for energy is impaired. It is best to eat the remains of lunch or a lighter meal.

Regularly eat cereal

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Cereals in the nutrition, are one of the best sources easily and quickly available to energy. Under the grains are corn, rice, wheat, barley, rye, oats, millet, sorghum, triticale, spelled and buckwheat.

Especially whole grains contain an important source of complex carbohydrates, protein, fiber, vitamins B and E and minerals (iron, zinc, magnesium and selenium). Whole grains are preferable, whose regular consumption brings significant health benefits by reducing the risk of chronic diseases.

Not only nutrition … but also physical activity!

A balanced and healthy nutrition for both adults and children, affects the development of the organism, even if you add regular physical activity such as swimming, jogging or simply walking, you will have everything you need to build and maintain the health of the organism.

Daily sports activities are easy to develop in children a love of healthy lifestyles. It is not necessary to be an athlete to be a bit more varied.