Proper nutrition for children is the presence in their diet of mostly healthy foods that will benefit the body. With a balanced diet, a small body receives all the vital microelements and vitamins necessary for their full development and growth every day.

Parents are obliged to properly organize the nutrition of their children. And it’s not at all necessary to give your child a lecture about the benefits healthy eating, you just need the child to see by example how to eat right. Today we will talk about how and what to feed a child, consider the basic principles of proper nutrition for preschool and school-age children.

Balanced nutrition - how and what to feed a child?

Parents must insist on a balanced diet for their children, so, first of all, they must decide which products will become an integral part of the children's menu.

Food that is healthy for the child should be at hand. For example, it is advisable to place a plate with fresh fruits or vegetables in the refrigerator at such a level that the child can reach it independently. The proper nutrition menu for children must include fruits and vegetables, meat, and cereals. There is no need to force healthy foods on your child. If he doesn't eat cabbage, don't worry, replace it with beets or carrots. Let the child choose food that is healthy for him, because the baby should eat with appetite.

Proper nutrition for children must include phosphorus and magnesium, because these elements are necessary for the growth and development of the child’s body. There is a lot of phosphorus in meat, egg yolk, oatmeal and cheese. Magnesium is found in vegetables, fish, some fruits and meat. Breasts receive all the substances necessary for the body from mother's milk.

Principles of proper nutrition for preschool children

Balanced nutrition for children preschool age is based on a number of principles:

• the daily diet of a preschooler should contain all the substances necessary for the growth and development of a young body;
• must be distributed correctly daily norm calories in accordance with the daily routine and required standards;
• it is very important to follow a diet in which the body receives a uniform load, because only then will food be properly absorbed and digested (the interval between meals should be no more than four to five hours);
• it is necessary to reduce to a minimum the consumption of salty, fatty and fried foods;
• Meals for the child must be prepared independently, using only fresh ingredients;
• It is better to steam, stew or bake food;
• You should not include semi-finished products or finished products, purchased in a cafe or store (grilled chicken, salads).

When following the basic principles and rules of proper nutrition for preschool children, be sure to take into account the wishes and tastes of the children. If a child refuses to eat, then you should not force feed him.

Proper nutrition for school-age children is just as important as nutrition for children. At this age, children skillfully take advantage of the fact that parental control usually weakens and a certain irregularity in food intake appears.

Sports, studies and outdoor games are accompanied by significant energy consumption, so a child’s diet must include foods rich in carbohydrates. Besides, proper nutrition School-age children should contain fermented milk products - kefir, cottage cheese, yoghurt, because such products contain a lot of protein necessary for muscle formation.

An 11-year-old schoolgirl needs every day:

• grain food products (150 g);
• plant-based foods (two cups);
• fruit (cup);
• dairy products (three cups);
• meat and legumes food products (150 g);
• vegetable oils (at least five teaspoons).

An eleven-year-old schoolboy needs daily:

• grain food products (200 g);
• plant-based foods (three cups);
• fruit (two cups);
• meat and legumes food products (200 g);
• vegetable oils (six teaspoons).

The first half of the day for schoolchildren is most often chaotic - the child may refuse breakfast and a healthy diet. However, according to scientific research, children who remember to eat breakfast receive more nutritional components.

What children eat for breakfast is important. Cereals (particularly whole grains) with fruit and milk are a quick morning meal that will enrich children's body a range of nutrients and will not affect weight.

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NUTRITION OF CHILDREN IN PRESCHOOL INSTITUTIONS - METHODOLOGICAL RECOMMENDATIONS (approved by the Ministry of Health of the USSR 14-06-84 11-1422-6)... Relevant in 2018

Basic principles of rational nutrition for children from 1 to 6 years old

The nutrition of children from 1 to 3 years old and from 3 to 6 years old generally differs only in the amount of basic nutrients, the daily volume of the diet and the size of single servings. Some dishes may also differ in culinary processing, for example, children under 3 years old should be given fish cutlets instead of fried fish, and meat soufflé instead of a meat cutlet.

Children who are in preschool for 9-10 hours receive three meals a day, providing 75-80% of the daily ration. In this case, breakfast should be 25% of the daily calorie content, lunch - 35 - 40%, afternoon snack - 15 - 20%.

Children who are in preschool for 12 hours must receive four meals a day. In this case, the caloric content of the afternoon snack does not exceed 10 - 12%, and the caloric content of dinner is 20 - 25%.

When staying in a preschool institution around the clock, children also receive four meals a day and, in addition to an afternoon snack, fruit.

A rationally designed menu in a preschool institution is a selection of daily ration dishes that meets children’s needs for basic nutrients and energy, taking into account age, educational conditions and health status, as well as climatic, geographical and national characteristics nutrition.

When compiling a children's diet, it is necessary to provide for the correct distribution of foods throughout the day. Considering that foods rich in protein, especially in combination with fat, linger longer in the child’s stomach and require a large amount of digestive juices, it is recommended that dishes containing meat, fish, eggs be given in the first half of the day - for breakfast and lunch. For dinner, it is advisable to give children dairy-vegetable, easily digestible food, since at night during deep sleep the digestive processes slow down.

When drawing up a menu, it should be taken into account that some products should be included in the child’s diet every day, and some he can receive every other day or 2 - 3 times a week. So, in the children’s menu every day it is necessary to include the entire daily allowance of milk, butter and vegetable oil, sugar, bread, meat. At the same time, fish, eggs, cheese, cottage cheese, sour cream can not be given to children every day, but within a decade (10 days) the amount of these products must be consumed in full amount of age requirements.

Children's menus should include a wide range of raw vegetable salads, fresh fruits (daily), fresh or canned juices, fruit purees for baby food, etc., as third courses. It is advisable that the child receives two vegetable dishes and only one cereal. It is also recommended to prepare combined side dishes from a selection of various vegetables.

Each preschool institution must have a perspective menu for 2 weeks and a specially designed card file of dishes, which indicates the layout, calorie content of the dish, the content of proteins, fats, carbohydrates and the cost of the dish. Using ready-made cards makes counting easy chemical composition diet, if necessary, replace one dish with another of equal composition, and carry out daily monitoring of the quality of children’s nutrition.

If any products are unavailable, they can be replaced with others, but only those that contain the same amount of essential nutrients, especially protein and fat. To do this, you should use the product replacement table, which is given in Appendix 4.

The amount of food must strictly correspond to the age of the child. A large volume contributes to a decrease in appetite and causes disruption of normal function. digestive organs. Often, due to the large portion size, children receive diluted, low-calorie food. Small amounts of food do not cause a feeling of fullness.

VOLUME OF DISHES IN GRAMS FOR TODAYS AND PRE-SCHOOL CHILDREN

For proper cooking and maintaining the required yield of dishes, you should use the table of food waste when they are cold culinary processing given in Appendix 5.

When properly organizing children's nutrition, the entire environment in the group is of great importance. Children should be provided with appropriate utensils and sit comfortably at the table. Dishes should be served beautifully presented, not too hot, but not too cold. Children should be taught to be clean and tidy at the table. Teachers should be calm and not rush children. When feeding children, you should follow the sequence of processes, and do not force children to sit at the table for a long time waiting for the next dish. Children who have finished eating can leave the table and engage in quiet games. Children with poor appetite should not be force-fed. They can be offered a small amount of water, berry or fruit juice during meals. In some cases, these children can be given a second course first so that they eat the more nutritious, protein-rich food first, and then give them some soup. Under no circumstances should children be distracted while eating with toys, reading fairy tales, etc.

It is very important to correctly build a feeding regime for children in the junior nursery group, where children who have two or one naps during the day can be raised. In this case, life in the group should be structured so that the feeding hours of these subgroups do not coincide.

To properly organize children's nutrition, it is necessary to ensure continuity in the nutrition of children in a preschool institution and at home. For this purpose, recommendations for parents on feeding children in the evening, on weekends and holidays should be posted in groups. At the same time, specific advice is given on the composition of home dinners, taking into account what products the children received during the day.

In the summer, especially when going to the country, children’s lives are associated with increased energy expenditure due to increased motor activity children, organizing long walks, feasible labor, etc. In this regard, the calorie content of the daily diet should be increased by 10 - 15%. This is achieved by increasing the amount of milk and dairy products, as well as vegetables and fruits. In the summer, children should widely include fresh herbs in their diet - dill, parsley, lettuce, green onions and garlic, sorrel. Fresh vegetables and herbs not only make dishes richer in vitamins, but also give them an attractive appearance and pleasant taste. In hot weather, children often lose their appetite, so it is recommended to slightly change their diet, replacing lunch with a second breakfast (at the expense of an afternoon snack). Lunch is moved to a later time, and children, rested after a nap, eat with greater appetite.

In summer, children's need for fluid increases. Fresh boiled water can be used for drinking, as well as rosehip infusion or berry juice (not very sweet). Drinks should be offered to children after returning from a walk, before water procedures. During a long excursion at a rest stop, children should also receive some kind of drink. When going on an excursion, teachers must take with them a supply of boiled water (fruit juice).

In data Methodical recommendations Presents approximate 10-day menus, compiled taking into account the principles of rational nutrition and national eating habits. These menus should be used when developing diets in different regions of the country (Appendix 6).

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FIVE PRINCIPLES OF RATIONAL NUTRITION FOR CHILDREN

When we're talking about about nutrition, the word “culture” is rarely used. It's a pity! “We do not live in order to eat, but we eat in order to live,” we often quote, and the idea of ​​nutrition is formed as a process of providing “technical fuel” on which the body must work. The main thing is to organize the supply of fuel, and when and how it will be delivered is of secondary importance. Meanwhile A.P. Chekhov - that's who can be considered a model of genuine cultured person- argued that anyone who does not attach due importance to nutrition cannot be considered an intellectual and is worthy of all condemnation in “decent society.”

What kind of person can be considered cultured in terms of nutrition? Without pretending to be a strictly scientific definition, let's say that this is someone who is able to organize their nutrition in accordance with the needs of their body, thereby contributing to the preservation and strengthening of health. This “cultural” diet is based on 5 principles. The main task of developing the basics of proper nutrition is to help the child learn these principles.

Regularity. Recommendations to follow a diet are not a whim of hygienists and nutritionists, the need for regular food intake is determined by the laws of our body. All processes occurring inside us (breathing, heartbeat, cell division, vascular contraction, including the work of the digestive system) are rhythmic in nature, and regularity is an indispensable condition for the effective functioning of a complex biological system.
The diet is designed to ensure an even load in the digestive system throughout the day, which is why there should be at least 4 meals. In preschool and primary school age - 4-5 doses every 3-4 hours (this is exactly how long it takes for food to be digested).

It must be said that eating “clockwise” is important at any age. Irregular nutrition creates additional stress and tension in this process, and... fertile ground for the occurrence of various types of health problems, not only physical, but also mental. Research by scientists has shown that children who have a “free schedule” for eating have a higher level of anxiety, fatigue, they are more likely to have conflicts with peers and teachers, and it is more difficult for them to study. But you must admit, few adults, faced with similar problems in their own child, think about whether the diet (or, rather, the lack thereof) is the reason for this?

The habit of eating regularly should be cultivated from early childhood, and its basis is the organization of nutrition in the family, which allows the formation of a “time reflex.” The goal is for the child to develop a desire to eat at the “right” hours. What does a child need to know and be able to do? Already a preschooler should have the idea that daily food is necessarily breakfast, lunch, afternoon snack, and dinner.

Diversity. Our body needs a variety of plastic and energy materials. Proteins, fats, carbohydrates, vitamins, minerals - we must get all this from food. Each of the listed substances has its own functions: proteins are the main construction material, from which the body is formed and “repaired” (in case of problems), carbohydrates and fats participate in the energy supply of systems and organs, vitamins are the most important regulator of biological processes occurring in the body, etc. So, to paraphrase the poet, we can say: “all sorts of substances are needed, all kinds of substances are important!” A lack of any of them can lead to serious disruptions in the functioning of the body.

That is why it is so important to form a child’s diverse taste horizons so that he likes different products and dishes. The breadth of taste preferences is the key to the fact that in adult life a person will be able to properly organize his diet. It is necessary to include all food groups in a child’s diet - meat, dairy, fish, and vegetables. The same dish should not be given to the child several times during the day, and more than 2 times during the week.

Often adults are faced with the problem of a child’s seemingly inexplicable conservatism regarding food. A boy or girl is ready to eat only potatoes or pasta all day, or eat sausages without stopping. In no case should you follow their lead (despite the fact that adherence to the same dish makes life much easier for mom), because such nutrition cannot be called complete. But it is unlikely that it will be possible to solve the problem with the help of “dictatorial” measures, forcing people to eat “what they are supposed to” (in general, violence in the area of ​​nutrition is prohibited). Try to help your child “taste” the taste of different foods. How to achieve this? One of the recipes is to provide the opportunity to experiment and independently create taste and appearance dishes. So, for example, to porridge (very healthy, but not very popular with children) you can add jam, juice (the color will change), dried fruits, nuts, seeds... Mashed potatoes can be laid out on a plate in a boring mound, or maybe in the shape of a bear , Cheburashkas with pea eyes, etc. Such experiments are entertaining for a child, and practice shows that aesthetic interest soon turns into gastronomic interest.

Adequacy. The food that a child eats during the day should replenish the energy expenditure of his body. And they are considerable - after all, the child grows, the most complex functional changes occur in him. But in each specific case, this figure may vary depending on gender, living conditions, type of activity, and health status. So, it is obvious that the diet and nutritional regime of a child who is actively involved in sports, should differ from the diet and diet of his less active peers. Nutrition during illness - from nutrition at normal times. Summer table- from winter table etc. taste adequacy nutrition hygiene

Adults have the primary responsibility for monitoring nutritional adequacy. But you shouldn’t deprive the child of independence here. Already a preschooler should have an idea of ​​what amount of food is insufficient, sufficient and excessive for him. It is important that a boy or girl understand that both undereating and overeating, for example, excessive indulgence in sweets, are dangerous to health. You can ask your child to independently control the amount of sweets he eats during the day. At the same time, favorite delicacies are not outlawed; they are not classified as harmful products as some people sometimes recommend methodological manuals. Of course, their number should be limited, but any adult knows how difficult it is to stop a sweet tooth. In this case, we recommend shifting control functions to the child himself (the adult’s task is to come up with an entertaining and interesting shape self-control). Practice shows that the child, in the role of self-controller, copes very successfully with the task assigned to him.

Safety. Food safety is ensured by three conditions: the child’s observance of personal hygiene rules, the ability to distinguish between fresh and stale foods, and careful handling of unfamiliar foods.

Even the smallest children know that they need to wash their hands before eating. But, unfortunately, knowing does not always mean doing it. Gastrointestinal disorders are one of the most common diseases in childhood. IN last years Outbreaks of hepatitis are becoming increasingly common, the main reason being non-compliance with basic hygiene rules. That is why teaching proper nutrition should also include the task of developing basic hygiene skills. Moreover, we emphasize, it is skills, and not knowledge about how important and useful it is.

By the age of 5-6 years, the child gains some independence regarding his own nutrition - he can independently get food from food. refrigerator and eat yogurt, take cookies, an apple, etc. from the bowl. This means that by this age he should have formed an idea of ​​the signs indicating that the product is stale (changes in smell, color). It is important that the child knows: if there is even slight doubt about the freshness of the product, it should not be eaten.

The same cautious attitude should be formed towards unfamiliar products. Today, when from the abundance of assortment grocery stores dazzles your eyes, sometimes it’s hard to resist the temptation to try something new. There is nothing wrong with desire in itself. But the fact is that new, non-traditional foods for our food culture may contain substances unfamiliar to our body, which can become allergens for it. Therefore, it is important for the child to remember that introduction to a new product or dish should only occur in the presence of an adult.

Pleasure. For some reason, when they write about the role and importance of nutrition, they often forget about this very important function of food - to give pleasure. But the pleasant sensations that arise while eating have a deep physiological meaning, being an indicator of the safety of the product (an unpleasant taste is perceived by our body as an alarm signal - you can’t eat it!). Therefore, the higher the level of development of taste sensitivity, the higher the level of protection of his body.

A call to enjoy food is not a call to gluttony. After all, pleasure does not arise from the amount of food eaten (rather, there is an inverse relationship here - overeating “kills” pleasant sensations), but from the ability to distinguish, differentiate tastes and smells, evaluate the harmony of their combination, the appearance of the dish, etc. It is clear that the formation of such skills depends on how varied the food that the child eats and how tasty it is prepared (we repeat once again: the variety and taste of a dish are not directly determined by its cost, much more higher value chefs have culinary skills and culinary horizons here).

It is important that the child is able to describe the smell and taste of a dish, not limiting himself to the simple “tasty or tasteless.” And for this it is necessary that at lunch table The adults discussed the merits of the dish with him. After all, this is the only way a child will be able to understand what taste is called “soft”, “sweet and sour”, “bitter-sweet”, etc.

And the pleasure of eating directly depends on the atmosphere prevailing outside. table. Here there should be a taboo on quarrels, showdowns (what kind of complete digestion is there when the blood is pulsating in the temples, the heart is beating wildly and African passions are boiling!) and educational conversations! Let it be from the very beginning early age The child will form an idea - the family table is a place where everyone is comfortable, warm, and, of course, delicious!

How to organize the process of developing healthy nutrition skills?

So, proper nutrition should be regular, varied, adequate, safe and enjoyable. But how to convince a child of the importance and necessity of observing these principles?

The traditional educational technique of adults seeking to form certain useful habits in a child is an explanation of their health benefits. “If you eat porridge, you will grow up and become strong and strong” or, conversely, “If you don’t eat fruit (do physical exercise, exercise, etc.) - you will get sick...”. But is this argument convincing for a child? No! After all, now, at the moment, he needs to give up what is pleasant and tasty in order to receive a “reward” (strength, growth, beauty) sometime in the future. As a rule, health for a child is something that is given to him from birth; it is difficult for him to understand why he needs to take care and strengthen it if he already has it. Not every adult (let alone a child) is able to predict the long-term consequences of their attitude towards health in the present. What to do?

One of the options - organize this process in the form of a game. A game is the most effective way for preschoolers and primary schoolchildren to learn and interact with the world around them; in the game, a boy or girl learns to communicate with each other and adults, and tests their strength. Even as an adult, a teenager continues to play, only the content and form of the game change. So, let's play! But let the rules in this game be special, related to the child’s compliance with certain rules of healthy eating. There are many options here - keep a diary, where you make yourself “smile” every time you wash your hands without reminders, organize a competition for the most unusual porridge, hold a competition for connoisseurs of fruits and vegetables, etc. Here you can use different types games. Role-playing game based on some episodes from life familiar to the child, may be associated with the development of behavioral skills for table(guests have come to the owners, we need to cover table and keep guests busy). A game with rules presupposes a competitive nature of interaction among its participants: who can quickly collect vegetables for a salad, choose a dish for breakfast, etc.

The effect of such simple techniques from the point of view of an adult turns out to be very high; what could not be achieved through endless reminders and notations is easily achieved in the game.

The formation of a nutritional culture is always a collaboration between parents and teachers. But there is a danger that the norms defined by the school will run counter to what is accepted in the family. Therefore, one of the most important tasks facing a teacher is effective interaction with parents. The first step on this path is to form among adult family members an understanding of the importance and significance of proper nutrition for the health of the child and their own health, expand their awareness in this area (there are many options - lectures, clubs for parents, presentations by doctors, nutritionists). The second step is to convince parents of practical benefits educational work conducted by the school. And the third is to prevent disrespect for food traditions in the family. The products and dishes mentioned by the teacher should be accessible to families with different levels of income and familiar to all children. By the way, parents often have a negative attitude towards the idea of ​​conducting classes related to teaching the basics of rational nutrition, precisely because they consider proper nutrition to be a very expensive pleasure and feel guilty for not being able to provide it to their children. Meanwhile, balanced nutrition does not have to be expensive. There are a huge number of inexpensive, healthy and tasty products. A simple example - a source of vitamin C can be an orange, which is not cheap. Or maybe currants, cranberries, pureed with sugar and no less tasty than overseas fruit. For breakfast, your child can be given a sandwich with sausage, or rice porridge with various additives (it’s hardly worth finding out which of these breakfast options is healthier).

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