Diet and nutrition of children is a difficult case, since most baby foods and snacks contain large quantities of sugar and salt.

Children should eat smaller amounts and more often.

Major food groups

Fats

Children do not need to eat low fat products, since fats are an essential ingredient. Fear of fat is due to the high content of calories, but some of them (such as omega-3 and omega-6 fats) are important and necessary for growth during childhood.

Sources of omega-3 are tuna, salmon, sesame seeds, walnuts, sardines. (Note that nuts are not suitable for very young children due to choking hazard.)

Sources of omega-6 are the avocados, sunflower, corn, almonds.

Protein

The protein is essential but must be consumed in moderation. Good sources of protein are eggs, milk, cheese, yogurt, chicken, turkey, beef, fish and some grains such as oats.

Carbohydrates

There is no need to reduce carbohydrates instead they should be the main source of their diet. Many children receive carbohydrates from sugary juices, sweets, processed foods for breakfast, and many other snacks.

Good sources of carbohydrates are fruits, vegetables, bread, nuts, whole grains and sugar-free muesli.

Weight loss for children and adolescents

Children who are overweight should not follow restrictive diets. Any approach should include the whole family and lead to improved nutrition from parents to children.

Suggestions for children's meals

Breakfast

A cup of corn flakes with chopped apple and chopped walnuts

Omelet with toast bread

A plain yogurt with berries

Oatmeal with raisins

A toast and a small glass of whole milk

Lunch

Baked potato with tuna

Pie

pasta, cheese and green vegetables

Chicken with Lentils

Pasta with ham and peas

tuna

Dinner

Omelet with green beans

Beef with potatoes cooked in olive oil (not fried)

Spaghetti with tuna and vegetables

Chicken pie with sweet red peppers

Salmon fillet with mashed potato

Chickenand steamed mixed vegetables

Snack

One bowl homemade popcorn

Unsalted nuts and dried fruits

Smoothie from milk and fruit, for example strawberry and banana

toast without butter

Sliced carrots, celery and avocado