Lifestyle
Child nutrition
Taste is above all a question of education! What we eat as children determines our emotional relationship with food and our future eating habits. To offer your children a healthy diet, there are two watchwords to keep in mind: diversification and balance.
1. Habits to adopt for a diversified, balanced diet
We replace industrial products with healthier ones: fruit, homemade cakes, oatmeal or even oilseed purée.
Reduce sugar: too much sugar will cause a sharp rise in blood sugar levels, with a harmful impact on your child's physical, mental and emotional health. We therefore prefer foods with a low glycemic index (wholegrain cereals, vegetables, legumes, oilseeds, etc.), coconut sugar to refined white sugar and wholemeal flour to white flour. As a reminder, banning sweets is not the solution either, so keep them occasional!
Include organic, seasonal fruit and vegetables every day: they are an excellent source of vitamins, minerals and fiber for the body. As far as fruit is concerned, try to eat it whole or in smoothies, rather than in juice form, which is very high in sugar.
Increase your intake of Omega 3: whether for your children or yourself, fatty acids are essential for the proper functioning of our brain and cardiovascular system. They are found in linseed, camelina and hemp oils, as well as in small fish. For example, always add a drizzle of organic linseed 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. Mealtime
Start the meal with a bowl of raw vegetables, rich in digestive enzymes. If your child isn't crazy about 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. Vegetable proteins include white meat, organic eggs and small fish (mackerel, sardines or herring), which are rich in EPA DHA and will help your child's cerebral growth. As for vegetable proteins, opt for mixtures of cereals and legumes.
Include complex carbohydrates every day: 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, bearing in mind that it's better to offer fruit outside mealtimes for better digestion.
For more information or if you have any questions, don't hesitate to contact naturopath Aurélie Canzoneri on her website https://www.canzoneri-naturopathe.com/ or on Instagram @aurelie.canzoneri.
Photo credits: 1.© A Family Affair
