Lifestyle
Healthy food for children
Taste is above all a question of education! What we eat when we are young determines our emotional relationship with food and our future eating behavior. To offer a healthy diet to your children, there are two key words to keep in mind: diversification and balance.
1. The habits to get into for a healthy, varied and balanced diet
We replace industrial products with healthier ones: fruit, homemade cakes, oatmeal or even pureed oilseeds.
Reduce sugar: too much sugar consumption will cause a sudden rise in blood sugar levels and will have a negative impact on your child's physical, mental and emotional health. We therefore prefer foods with a low glycemic index (whole grains, vegetables, legumes, oilseeds...) and we prefer coconut sugar to refined white sugar and wholemeal flour to white flour. As a reminder, banning sweets is not the solution either, so they should remain occasional!
Include organic and seasonal fruits and vegetables every day: they are an excellent source of vitamins, minerals and fiber for the body. As for fruits, favour them whole or in smoothies and not in the form of juice which is very rich in sugar.
Increase your intake of Omega 3: whether for your children or for yourself, fatty acids are essential for the proper functioning of our brain and cardiovascular system. They are found in linseed, camelina or hemp oils and in small fish. For example, make a habit of adding a drizzle of organic flaxseed oil to your salads!
We get our children used to hydrating regularly with water , avoiding fruit juices and sodas that are too high in sugar!
2. Mealtimes
Start the meal with a bowl of raw vegetables, rich in digestive enzymes. If your child is not a fan of raw vegetables, steam them to preserve all the vitamins and minerals they contain.
Don't forget protein at every meal: protein intake is essential for a child's development. As for vegetable proteins, we prefer white meat, organic eggs and small fish (mackerel, sardines or herring) which are very rich in EPA DHA and will help your child's brain growth. As for vegetable proteins, we opt for mixtures of cereals and legumes.
Include complex carbohydrates in your daily diet: brown rice, quinoa, millet, with or without gluten, depending on your child's tolerance.
For a sweet touch, opt for fruit compotes with no added sugar, knowing that it is better to offer fruit outside of meals for better digestion.
For more information and if you have any questions, do not hesitate to contact the naturopath Aurélie Canzoneri on her website https://www.canzoneri-naturopathe.com/ or on Instagram @aurelie.canzoneri.
Photo credits: 1.© A Family Affair
