The basic principles of nutrition at an early age
The basic principles of nutrition in children are not only to achieve adequate growth and development, but also to avoid nutritional deficiencies.
Nutrition in children is not only about achieving adequate growth and development, but also about avoiding nutritional deficiencies and preventing diseases in adults that are related to diet. Learn the basic principles of nutrition at an early age. During digestion, food is transformed into nutrients, providing the energy essential for the proper development of the child. The rapid growth during the first year of life and its continuity until the end of adolescence entails nutritional needs higher than those of any other time of life. That is why an inadequate supply of nutrients during childhood can cause irreparable damage to the child. Macronutrients Carbohydrates They should provide between 45-60% of the total calories in the diet. Only 10% of the total carbohydrates should be simple sugars (white sugar, honey…) 90% of the carbohydrates should be slow absorption and high in fiber: cereals, vegetables and fruits. Proteins These should take between 10 and 30% of the total calories in the diet, and should be half of plant origin and half of animal origin. The amount of meat that a child from the age of 6 should eat is 10 grams per year and day. Fish should be part of the diet two or three days a week. Fats They provide between 25-35% of daily calories. They must be of plant and animal origin. Virgin olive oil, oily fish and nuts should not be missing. They are an important and reserve source of energy. They give the child an important feeling of satiety. Fats of vegetable origin are important since, if they are present in the diet, they We ensure a contribution of essential fatty acids (linolenic or linoleic acid, EPA, DHA), which are very important for the neurological and visual development of the child and for the regulation of cholesterol. These essential fats cannot be manufactured by the body, so it is essential that they are included in the diet. On the other hand, they are important for absorbing some vitamins. Fiber The child’s diet must be rich in fiber to promote a correct intestinal rhythm. That is why the presence of fruits and vegetables in all meals (5 servings a day) and legumes is of utmost importance. Vitamins Water-soluble vitamins The body also needs to ingest them daily because they are not stored in the body. B1 or Thiamine: helps metabolize carbohydrates. Sources: eggs, fish, cereals, legumes and liver B2 or Riboflavin: necessary in protein metabolism. Sources: meats Niacin: helps glucose metabolism B6 or Pyridoxine: helps the proper development and function of the nervous system. Sources: meats, seeds and grains. Pantothenic Acid: helps make hemoglobin. Sources: legumes, grains and liver. Biotin: important in the metabolism of fatty acids. Sources: corn, soy, egg yolk and cereals. Folate: important in cell growth. Sources: green leafy vegetables, legumes and liver. B12 or Cobalamin: Collaborates in the formation of red blood cells. Source: meats, eggs and milk. Vitamin C: is a powerful antioxidant. Helps form bones, teeth and collagen. It also gives firmness to the walls of the capillaries. It is necessary to absorb iron from the diet. Sources: fruit, green vegetables, broccoli, tomato, potato. Fat-soluble vitamins Vitamin A or Retinol: it is important for night vision, for ma Maintain the integrity of the skin and mucous membranes, for bone growth and has antioxidant action. Sources: products of animal origin. Vitamin D or Cholecalciferol: it is manufactured by the body through the action of ultraviolet rays (sunlight). Promotes bone growth and calcium absorption. If there is a deficiency, a disease called rickets can occur. Vitamin D supplement: black race, areas with little sun, celiac disease or cystic fibrosis. Sources: milk, fish liver oil. Vitamin E or Tocopherol: It is an antioxidant. Sources: wheat germ, vegetable oils and fats. Vitamin K: helps blood clotting. Sources: in almost all foods. Minerals and trace elements Trace elements are inorganic elements that have multiple functions in the body. They are absorbed by the intestine depending on the body’s demand and their excess is eliminated through urine or feces. Calcium and phosphorus: essential for bone calcification. It also helps the heart beat rhythmically and vitamin D helps the body absorb it correctly. It is necessary to provide more calcium than at other times of life due to bone growth. It is also essential to obtain good bone mass in adult life. At least the student must drink half a liter of milk or dairy products per day. As a fact, skim milk is not recommended for healthy children. Magnesium: helps as a mediator in many metabolic processes. Iron: It is a necessary element for the formation of hemoglobin and for intellectual development. It is stored in the body in the form of ferritin. Iron-rich foods should also be included in the diet: fish, meat and eggs. To promote its absorption it is very important to Vitamin C present in raw fruits and vegetables. Zinc: important for the growth and good health of the skin. Source: meat, seafood, legumes and fish. Copper: present in crustaceans, organ meats, fish and cow’s milk. Chromium: helps insulin work. Sources: wheat germ, cheese and liver. Selenium: helps the proper functioning of thyroid hormones Cobalt: helps vitamin B12 form red blood cells. Fluoride: mineralizes teeth. Source: water. Iodine: essential in the function of the thyroid gland. It is recommended to give extra contributions in areas where the water is low in this mineral to prevent tooth decay. Molybdenum: found in legumes, cereals, vegetables and milk. Manganese: helps in the formation of cartilage and bones.
