NUTRITION TOWER

1.Nutrition tower for children under 1 year old

  • The nutrition regimen of children under  1 year old includes:
  • The cereal group, sugar powder: 60 – 120g / day
  • Group of vegetables, fruits, fruits: 300g / day
  • Milk and dairy products: 150 – 250ml / day, 3-6 times / week.
  • The caviar group and nuts provide protein: 12-25g / day.
  • Fat group: 35g / day
  • Salt and sugar groups: Remember absolutely not to use for children under 1 year old.

Some mistake which are “easy to get” about the nutrition pyramid for children under 1 year old

Feeding babies too much.

Many people believe that children eating much is healthy, so they should be fed anytime, anywhere, especially fats, sweets such as cakes, candies, … This is a completely wrong thought. When you eat a sufficient amount of food, the body will absorb and grow well. But when eating too much, a large amount of energy is not absorbed and metabolized, leading to excess, causing overweight, obesity, adversely affecting the child’s digestive system. 

Add spice to the children’s food

For children under 1 year old, mothers do not need to add spices to children’s meals. Because in milk, rice, cereals have a sufficient amount of salt for the baby. Therefore, adding spices to baby food will cause children to have salt residue burden the kidneys, calcium elimination, making children anorexia and retarded.

Cook vegetables and fruits for too long

You know, vitamins and minerals in vegetables are easily lost if being cooked for too long. Therefore, mothers should steam vegetables separately, then puree them and mix them into porridge for children to eat.

2.Nutrition for children from 1 to 3 years old.

From 1-3 years old, babies develop very quickly both intellectually and physically. Babies need a huge source of energy, so parents should pay attention to the baby’s diet.

At this age, if calculated according to body weight, the child’s nutritional needs are greater than that of adults, children need about 100-110 Kcal / kg of weight per day (adults need about 50 Kcalo/kg ).

However, the child’s digestive system at this time is still weak, so the child is prone to digestive disorders if the diet is not correct, and if there is not enough nutrients, the child is susceptible to Undernourishment. Children’s meals need to push enough and balance all the essential nutrients: starches, proteins, vitamins, minerals, fats.

Feed the child just enough, do not eat too full, do not eat too much and do not give many foods rich in energy but poor nutrition such as soft drinks, confectionery, ready-to-eat foods …

  • Milk

Some parents think that the child already knows how to eat, and no need to drink milk. It is a big mistake to think that. Milk is essential for babies to develop height, develop bones and teeth as well as ensure the necessary source of nutrients. Be sure to give your baby 1/2 liter of milk each day from breast milk and cow’s milk.

  • Protein

Protein is a basic component of the living body, participates in the structure of cells and is the main building element of organs and organs in the body, helping children to produce energy, grow and develop the brain.

Lack of protein is one of the reasons why children are stunted, slow growing, less intelligent, quick, and have poor height development. On the contrary, a diet too much protein will burden the kidneys, making it difficult for the body to absorb and causing constipation.

Every day, children need 2-2.5g of protein / kg of body weight. This protein is supplemented from food sources such as meat, fish, shrimp and crab; chicken eggs (duck).. In addition, the amount of protein in plants is also very high such as beans, especially soybeans, sesame peanuts … biological value of plant protein is lower than the ability to absorb less, however, they contribute to restricting some disadvantages and toxicity of animal protein. So, let your child eat a balance of nutrients from animal-plant protein.

  • Fat

Fat is not recommended to use too much in children’s daily meals. However, this is also an important ingredient to ensure a source of nutrition for the child. Fat is a soluble solvent of many vitamins group A, D, E, K, helping these vitamins metabolize easily in the body. In addition, they also make food soft and taste attractive, creating a delicious taste.

The need for fat of this age child needs 30-40g per day.

  • Vitamins

Vitamins are an essential group of micronutrients for the development of the body. Vitamin A helps children to grow, grow, ensure the health of the eyes, protect the mucous membranes and tissues, increase the resistance. Lack of vitamin A leads to dry eyes, blindness, vitamin C deficiency, children easily bleed under the skin, easy to infection, vitamin D deficiency is easy for children to rickets …

The need for vitamin A at this age is 400 mcg / day. Vitamin A is found in liver, eggs, milk, fish liver oil, sea fish liver; palm oil, soybean oil, orange and red vegetables such as papaya, mango, carrots, pumpkin, gac, dark green vegetables, water spinach …

Vitamin D is abundant in sunlight, fish, liver, egg yolks, pork … helps the body absorb calcium and phosphorus to maintain and develop strong bones, teeth, and prevent rickets in children. children. The child’s vitamin D requirement is 400 UI / day.

Vitamin C is found in fresh fruits and vegetables, especially citrus, strawberries, pepper, tomatoes, green leafy vegetables … to enhance iron absorption, fight anemia, keep firm vessel walls, prevent bleeding disease. root. The child’s vitamin C requirement is 30-60 mg / day.

  • Mineral

Minerals: Calcium, phosphorus help build bones, teeth, ensure normal nerve function and blood clotting. Every day children need 500-600mg of calcium. This substance is found in milk, shrimp, crab, fish, clams, snails …

Phosphorus is found in many cereal crops. Calcium and phosphorus to be absorbed and converted back must have vitamin D, which is very little in food (breast milk, egg yolks and liver).

Iron is essential for hematopoiesis, anemia prevention. Iron is found in animal foods such as heart, liver, kidney, beans, beans and dark green vegetables. Iron in animal foods is easier to absorb, but should eat more green vegetables (high in vitamin C), which help enhance iron absorption.

Zinc helps in energy metabolism and formation, participates in metabolic enzymes in the body. When there is a lack of zinc, children often have poor appetite, taste disturbances, slow wound healing, sleep disturbances, growth retardation. Zinc is abundant in animal foods such as meat and fish; mussels, mussels, cockles. Grains and vegetables are also high in zinc but with a lower biological value.

In addition to the nutrients mentioned above, the child’s body also needs fiber (much in green vegetables and ripe fruits) to help quickly remove waste from the digestive tract, prevent constipation. Children 1-3 years old need to drink 1-1.2 liters of water per day. Should drink water in the form of boiling to cool, juice, boiled vegetable juice …

3.Nutrition power for children from 3 to 5 years old.

This stage is when the baby begins to move away from parents’ arms to go to preschool. Babies need a lot of energy and nutrients to explore the world and have fun.

Daily requirement for nutrition of children from 3 – 5 years old as below (average amount):

Sugar < 3 units: 1 unit ~ 5g sugar ~ 8g candy pea ~ 6g honey

Salt < 3g: 3g salt ~ 5g soup ~ 15g fish sauce ~ 21g soy-sauce

Cook oil ~ 5 units: 1 unit ~ 5g cooking oil = 6g avocado

Milk ~ 4 units: 1 unit ~ 100ml water ~ 100g yogurt ~ 15g cheese

Meat / seafood / eggs / beans~ 3.5 unít: 1 unit~ 31g pork ~ 42g chicken ~ 47g chicken eggs ~35g fish ~ 30g shrimp ~ 58g tofu

Vegetables/Fruits ~2 units: 1unit(80g) 

Cereals: 5-6units: 1 units ~ 55g rice ~ 27g bread ~ 95g patato ~ 84g sweet patato ~ 60g noodle ~ 60g corn

Water ~ 1.3 liter

4. NUTRITION WHICH HELPS CHILDREN DEVELOP THEIR HEIGHT

When it comes to children’s height, genetic factors and the amount of hormones in the body are considered the most important. In addition, choosing the right foods also plays an important role in helping children increase their height.

Characteristics of height growth in children

Child growth usually slows down after the first 5 years of life and increases with certain periods. By the time the child reaches adolescence, the girl’s height increases rapidly when she reaches the age of 8 to 13 years, for boys it will be between 10 and 15 years old.

According to experts, a person’s height depends on many factors, including nutrition, physical training, genetics and other issues such as illness, environment … If you are too old, but parents still want to find ways to increase the height of your child, you can combine nutritional factors with reasonable exercise.

To ensure that children achieve the right height and weight, parents need to understand children’s height development and teach their children healthy living habits in each stage of development. Usually, each child develops at a different rate and stops growing after adolescent.

10 foods to help children develop height

As just mentioned above, nutrition has a great influence on your height growth and is a factor that you can completely interfere with. Therefore, if you want your children to be tall and healthy, parents should pay attention to the following foods:

  • Milk

Milk is a calcium-rich drink that promotes development, and helps your baby’s bones become strong. Besides, vitamin A in milk helps the child’s body absorb calcium better. Besides, milk is also a very good source of protein, which helps in the growth of cells in the body. Therefore, you should give your child 2-3 glasses of milk a day.

  • Fresh fruits and vegetables

Consuming a lot of fresh fruits and vegetables is also important for a child’s development. Fruits like papaya, carrots, broccoli, spinach are foods rich in fiber, potassium, folate, especially vitamin A, which will help in the development of bones and tissues for children. In addition, vitamin C in citrus fruits also helps increase height for children. If you want your baby to grow taller quickly, use the above foods. These foods not only help your baby grow taller, but also help your baby be healthier.

  • Cereal

Cereal is not only abundant energy source but also as source of fiber, vitamins, iron, magnesium and selenium. In addition, cereals are also very high in calories, play an important role in the development of children. Typically, brown rice, pasta and whole wheat are foods that help children grow taller. 

  • Oatmeal

This is a food containing a lot of protein and low in fat, protein in oats has the ability to stimulate height and weight gain in children. Moreover, oatmeal is also a useful food for baby’s breakfast or combined with many other dishes to increase appetite. So, you should encourage your baby to eat oats every morning!

  • Chicken

Chicken is an attractive and stimulating dish for children. This is a very good meat for children, rich in protein, helps babies grow, develop height quickly and bones suppler. You can cook chicken in many different ways such as boiled, steamed or fried depending on your baby’s preference.

  • Eggs

Eggs contain protein with high biological value, easy to absorb, many amino acids that support muscle function, enzymes, nutrients that play a big role in enhancing children’s height.

According to experts, in 100g of eggs contains 10.8g of protein. On average, 1 large egg has 2.7g of protein from the yolk and 3.6g of protein from the white. In addition, the egg yolks also provide many fats, vitamins and minerals essential for children’s development such as iron, vitamin A, and zinc.

  • Soybeans

Soybeans are the most protein-rich foods in foods that help children develop a plant-derived height, which greatly aids in the child’s bone development.

  • Beef

Beef is a very good food for height gain because it has a high protein content. However, if your baby consumes in excess, it can lead to cholesterol problems.

  • Fish

Salmon and tuna are two types of fish that are rich in vitamin D and protein.

In addition, you should encourage your baby to spend time outdoors so that vitamin D in the sun can help absorb calcium well and your baby can reach the ideal height.

Help children have habit of sleeping on time and getting enough sleep. The advice is to let your baby sleep before 22:00, because between 22:00 and 3 a.m. is the time when the body releases the most growth hormone.

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