Grow well for a child it also means eating well
Between 3 and 11 years, your children are out "early childhood" but they are still not back in the "teens" They can eat almost anything of their appetite as a child was 3 years not the same appetite as a child at age 11 and not the same nutritional needs. It is important to respect the right quantities and proportions appropriate for each age.
Adopt good reflexes to vary the diet of your children. Also take the good habit of eating at the table and taking time to observe the rate of 4 meals per day to regular schedules.
Balancing the contents of his plate:
At least 5 a day: Fruits and vegetables rich in minerals, vitamins and fiber.
At least 3 per day: Dairy products are rich in calcium and protein
At each meal according to appetite: cereals, bread, potatoes rich in carbohydrates
1-2 times per day:Meat, fish or eggs to make proteins
A desire: water (avoid sugary sodas)
Products to avoid include fats high in fat and sugar products
To promote growth: Calcium + Vitamin D
Calcium makes bones and teeth. It is found mainly in milk and dairy products. Vitamin D allows calcium to be properly used by the body!
Your child is growing and gaining weight, her blood volume increases and its iron requirements too .. Remember to give the meat a source of heme iron, that is to say, the form best absorbed by the body.
Eat at fixed times
The 4 meals punctuate your child's day and serve as "benchmarks", either at school on Wednesdays or weekends. It is important not to disrupt that rhythm. If they are spaced at least 4 hours, regularity avoid the munchies and snacks.
Example 4 meals:
Breakfast: a dairy product (milk, yogurt) with a little chocolate for example + 1 fruit or fruit juice + a grain product (bread or cereal cornflakes ..)
Lunch: crudeness (tomato or carrot) + vegetables with a meat or fish. We can add starch (rice, wheat, mashed potatoes ..) to the desert or a yogurt cheese + fruit
The snack: cereal or fruit or yoghurt. You can yaws lost, rice pudding, compote ... Do not forget the glass of water!
Dinner: meat or fish with vegetables (lettuce, peas) + a starch (pasta, lentils, bread) And finally the cheese and fruit for example.
In France, there is a recommendation on the outcome of nutrition GEMRCN that provides guidance to balance the meals served in catering.This recommendation provides benchmarks on the nutritional quality or composition of serving portions, the frequencies in this respect and for all food groups.
For meat, for example: A child of primary school: 60 to 71g of meat (3 meatballs)
If your child struggling to eat, what to do?
Try to keep a single menu for all home and share meals as often as possible with your children. Curiosity is fun are contagious!
The texture, smell, color of a new food can surprise your child. Do not force him to eat but you can however, offer several times the food in different forms and encourage them to taste. The preparation and presentation can also significantly change the taste of food. Eg vegetable gratin with cheese,
Leave him the choice. For example presenting him several deserts: apple, orange or yogurt ..
Do not forget "fun food (cake, candy ..). To consume with moderation
You can also take your children shopping, or at the butcher in the market and let him choose a piece of meat or fruit for example.
Cook with it, it will be an opportunity for him to show the transformation of food before and after cooking. A whip and a pinch of spice in the other, can sometimes trigger passions!
Move a little every day
Your child needs to spend at school but also at weekends. Offer to cycling, gardening or a walk with you walk. (At least ½ hour). Remember to show the example and take advantage of every opportunity to move with him. Enter the example Wednesday in sports.
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