Children’s diet: your child’s health in your hands

To make sure your children develop in a health manner, both physically and mentally, you should see that they follow a proper diet. By offering them a healthy diet manner, you can cover their needs in energy, basic nutrients (carbohydrates, proteins and fats), vitamins and other ingredients including calcium and iron.
 
How many meals should a child take per day?
 
Through a diet that respects all three aspects of healthy nutrition i.e. moderation, balance and variety, you can be sure that your children will perform their best in their activities. For this reason, it is important to give your child a complete diet, which must include 3 main meals and 2-3 snacks in between, rich in energy and nutrients.
 
How can a child get the necessary energy?
 
Cereals, fruits and vegetables offer your children the necessary energy for their growth and their daily activities. They contain carbohydrates and they also offer them valuable ingredients such as vitamins, fibres and various trace elements. These foods should be consumed in adequate quantities, distributed among all meals of the day.
 
Which foods contain protein?
 
Products of animal origin (meats, poultry, fish, eggs) are sources of high-value protein and iron. It is recommended that at least 150-180 grams of animal protein be consumed daily, divided into the two main meals. Cured meats are also high in protein. Prefer low-fat cured meats for your children, such as smoked turkey from NIKAS AMERICAN FARM SCHOOL range with 0-3% fat and 100% Greek turkeys.
 
How many fruits and vegetables should a child consume?
 
Fruits and vegetables should form a large part of the diet of both children and adults. It is recommended that at least 5 portions of fruits and vegetables are consumed daily.
 
How many portions of dairy products does a child need?
 
Dairy products (milk, cheese, yoghurt) are an excellent source of calcium and vitamin D, which are important nutrients for the growth of your child. It is recommended that at least 3 portions of dairy products be consumed daily. Dairy products with high content in calcium also include Katiki Domokou, a natural low-fat cheese, with distinct taste and nutritional value. Try various recipes with Katiki Domokou, and offer your child meals high in calcium through traditional flavours of the Greek cuisine, such as homemade cheese pies, healthy sandwiches and tasty salads.
 
Does fat have a place in a child’s diet?
 
All foods, even the ones that are high in fat, have a place in a child’s diet, provided that they are consumed in moderation. If your child’s diet has variety, then all nutritional ingredients your child needs are covered. Olive oil offers good fats for your child’s body, and it is necessary in your children’s daily diet, as it gives them antioxidants and vitamin E. Your child should preferably consume it raw. You must use it in cooking and avoid using animal fats.
 
What should we do when our children ask for sweets?
 
Sweets are rich in calories, but not in nutritional value, and for this reason they should be consumed in moderation. Give your child the chance to try homemade sweets, made of pure materials.
 
TIP ΒΟΧ: To make sure every recipe you try is successful, ask your child to participate. Children love playing around and helping out in the kitchen! So, give your child the chance to participate actively in cooking, and be sure that he/she will love homemade foods and sweets more than anything else.
 
Finally, encourage your child to take a physical activity at least 2-3 times per week.
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