A balanced diet is especially important in the fall. In the child’s autumn diet, vegetables should be combined with meat, dairy, and flour products. This is necessary for the child’s body to absorb all the vitamins to the maximum. In addition, variety on the children’s table is a guarantee of a good appetite in a child.
A child of 7-14 years old should consume 80 g of protein, 80-100 g of fat, and at least 300 g of carbohydrates per day. And, of course, food should contain vitamins and minerals.
20 most essential foods in a child’s fall diet
Autumn diet for children: buckwheat
Buckwheat is rightly called the queen of all cereals because it contains the maximum amount of trace elements compared to other cereals, so buckwheat should definitely be in the child’s autumn diet.
Autumn diet for children: rice
Rice contains 8 amino acids essential for the child’s body, as well as phosphorus, zinc, iron, calcium, potassium, and iodine.
Autumn diet for children: oatmeal
The ideal breakfast cereal for a child is oatmeal. It contains magnesium, which is necessary to strengthen the child’s nervous system, as well as phosphorus and calcium for bones.
Autumn diet for children: berries
Autumn berries – sea buckthorn, cranberries, and lingonberries – are a source of vitamin C, which is essential for a child’s immunity in the run-up to viral epidemics.
Autumn diet for children: apples
As the British say, eat one apple a day and forget about doctors. Apples not only strengthen the immune system but also remove harmful toxins from the body. And baked apples normalize the functioning of the gastrointestinal tract.
Autumn diet for children: grapes
Rich in antioxidants and glucose, grapes are an important product in a child’s autumn diet. Moreover, in the fall, grapes are of the highest quality and healthiest.
Autumn diet for children: rose hips
Freshly harvested rose hips are a golden resource for the whole family, because rose hips, rich in vitamin C, are excellent for boosting a child’s immunity.
Autumn diet for children: carrots and pumpkin
Carrots and pumpkins contain a large amount of vitamin A – carotene, which is essential for a child’s eyesight.
It is important to season fresh carrot and pumpkin dishes with animal fats, such as sour cream or cream, so that carotene is better absorbed by the child’s body.
Autumn diet for children: potatoes, beans, and cabbage
B vitamins contained in potatoes, beans, and cabbage strengthen children’s immunity and nervous system and have a positive effect on blood formation. And in the fall, these vegetables, fresh from the garden, contain a maximum of nutrients.
Autumn diet for children: onions and garlic
Onions and garlic contain phytoncides that help our body fight viruses. Therefore, these vegetables should also be in the child’s diet, albeit in small quantities.
Autumn diet for children: meat and fish
Vitamins in baby food should be not only of plant origin. A child also needs fat-soluble vitamins and proteins contained in meat and fish.
It is animal fats that provide a warming effect on the human body in the cold.
Therefore, in the fall, it is necessary to increase the number of meat and fish dishes in the child’s diet.
Autumn diet for children: dairy products
Dairy products are necessary for the child’s autumn diet as a source of vitamins A, E, B2, B6, PP, and calcium, which is necessary for the formation of the child’s skeleton and teeth. Cottage cheese and yogurt made at home from high-quality ultra-pasteurized milk are especially useful.
Autumn diet for children: honey
A child’s autumn diet cannot be correct without honey. Unless the child is allergic. In other cases, children should eat at least a couple of spoons of honey every day, because this product contains a lot of useful microelements.
Autumn diet for children: nuts
Autumn is the time to collect walnuts. Therefore, children’s diets should include this healthy treat.
Walnuts are high in vitamin C, which is essential for strengthening children’s immunity.
But it is important to remember that nuts are a rather heavy and fatty product, so they are necessary for a child in moderation.
Child’s autumn diet: chocolate
Good, high-quality chocolate without impurities and various E-additives is also a useful product for a child. A small piece of chocolate will cheer your child up during class, energize them and make a great snack between classes.