Together with the United Nations Children's Fund (UNICEF) in Ukraine within the framework of the "Learning Together" initiative and with the support of Switzerland, I created a series of video lessons on healthy eating. The Association of Adult and Children's Nutrition was created for the same purpose: food-association.com.ua/?fs=e... Here you can also find useful and verified information.
We continue our lessons on healthy eating. Today, nutritionist Sofia and I will talk about children's nutrition.
Let's find out how to involve a child in proper nutrition from an early age. Let's talk about simple formulas in nutrition, the importance of each component and new school norms.
Taste preferences are often influenced by the environment. The child often eats outside the home, so it is important to teach him to choose healthy food. This can be achieved by forming healthy eating habits in the family.
Consuming an excessive amount of sweets and ignoring vegetables create favorable conditions for the development of diabetes. Sweet drinks, fatty food, fast food every day provoke excess weight. It should be remembered that the amount of sweets should not exceed 5-10% of all kilocalories per day that we eat.
It is important to maintain a balance of carbohydrates, proteins and fats. Carbohydrates should make up 45-65% of the daily caloric intake of the diet. But it is desirable to focus on complex carbohydrates, because it makes it possible to get energy from food gradually and for a long time.
Creates the necessary volume in the stomach, which provides the necessary saturation, is a nutrient medium for the development of intestinal microflora.
Proteins provide cells with building material, are part of hormones and digestive enzymes, and carry oxygen with the help of hemoglobin. The share of proteins should be 10-30% of the daily diet for children older than 4 years. The share of animal protein should prevail over vegetable protein - 65-70%.
Thanks to fats, some vitamins are transported, energy and even hormones are formed. They should be 3-4 portions per day or at least 20% of the daily caloric intake (from 25 to 35%). It must be remembered that vegetable fats should prevail over animal fats.
Avoid trans fats - these are fats created in industrial production to increase their shelf life and are included in most store-bought sweets.
It is recommended to limit salt to ½ teaspoon per day for children under 3 and less than 1 teaspoon per day for adults. It is recommended to completely exclude salt from the diet up to 1 year. An excess of salt in the diet can provoke an increase in blood pressure and the development of cardiovascular diseases.
From January 1, 2022, new nutrition standards came into force, and there was an important improvement in the direction of healthy nutrition.
Remember that only you, by your example, can instill in your child healthy eating habits that will work in adult life as well. Involve children in joint meals together with adults.
Research shows that in families where adults follow a healthy diet, children who eat with their parents at least 3 times a week have a healthier weight.
🥣 Bowl with buckwheat
Portions: 1
Preparation time: 20 minutes
Cooking time: 5 minutes
Ingredients for preparing a bowl with buckwheat
100 g of buckwheat
200 ml of hot water
1 egg
10 sprigs of parsley
1 pickled cucumber
100 g of feta cheese
1/2 tsp. oregano
2-3 st. l. olive oil
salt and pepper to taste
A step-by-step recipe for making a bowl with buckwheat
Pour 100 g of buckwheat into a small pot or saucepan and pour 200 ml of hot water. I used a Panasonic thermopot for this, the water temperature should be 98 degrees. Cover and set aside for 20 minutes.
Now cook a poached egg. Boil water in a pan, stir and add 1-2 pinches of salt. Break the egg into a ladle so that its structure is not disturbed. Carefully drop the egg into the boiling water and cook for 2 minutes. The water should not boil strongly, the fire should be medium or even slightly lower. Remove the egg with a slotted spoon and place on a paper towel.
Take a deep plate and spread the prepared buckwheat. On one side, put 100 g of feta cheese, on the other side - cut into random pieces of pickled cucumber and parsley. Sprinkle 1/2 tsp. oregano, it will give a pleasant aroma to the dish. Put a poached egg on top and pour 2-3 tbsp. l. olive oil. Cut the poached egg, this will be our sauce. I did not add salt, because feta and olives are already quite salty.
#IevgenKlopotenko #Klopotenko #unicef #unicefukraine #ukraine
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