Nutrition and child

He doesn't drink milk ... he doesn't eat vegetables. How many times a day should he eats? I'm a vegan mother ... pff!

14 questions - answers

We asked moms and we chose for you, their most popular questions about children's nutrition.

If you are also concerned with the above questions then you are at the right place!

Below you can find 14 questions and answers about children's nutrition under the supervision of dietitian Eleni Samara *.

1) How much milk does my child need and if he does not drink milk, what should I replace it with, in his daily diet?

For children up to 11 years old the recommendation is 2-3 servings of milk and dairy products per day while for children over 11 years old it is 3-4 servings. If the child does not want to drink plain milk, you can make smoothies with different flavors, such as strawberry, banana. Alternatively, if the child does not drink milk at all, this could be replaced with yogurt, cheese and kefir as they have the same nutritional value.

2) How much protein does my child need in his weekly diet? There is no clear recommendation for the exact amount of protein a child should consume. The resulting recommendations have a range and vary depending on the age of the sex and the needs of each child.   3) Can I give my child sweets and if so how often? All international organizations recommend limiting the consumption of sugar and foods that contain added sugars, such as sweets, and recommend their occasional consumption. As part of a balanced diet, you can occasionally offer them to children in small quantities. However, it is good to avoid ready-made sweets, while alternatively you can prepare healthier sweets at home.  4) How do I persuade my child to eat vegetables? Expose your child to different vegetables as it has been shown that the variety of colors encourages children to consume more vegetables. Try alternating vegetables from day to day, without forcing your child to consume them. It is important that they are available for consumption on a daily basis and in a place where children can see them. Also try different ways of cooking and serving by making a "smart" presentation of the dish as it plays a decisive role for children.   5) Is it okay to hide vegetables in my child's food? One practice to increase the consumption of vegetables in a child who does not eat them is to "hide" them in other favorite foods. For example, put grated carrot zucchini or tomato in the burger or add them in a form that is not easily perceived (eg mashed or in the form of a sauce) 6) How much natural juice can my child drink per day, can I supplement packaged juice during the day? If the child consumes natural juice, make sure that it does not exceed half a glass per day as part of the fiber and other nutrients in the fruit is lost. Instead of juice, it is better to choose whole fruits as they are rich in fiber. Consumption of commercial juices should be avoided because they contain added sugars and preservatives.  7) How many times a day should my child eat? Children should eat at least four meals a day at regular times. Research has shown that irregular meals are associated with adverse health effects, especially in terms of body weight.  8) What are the right times for my child to eat? He should eat 3 main meals (breakfast, lunch, dinner) and healthy snacks in between, so that he has energy throughout the day, while at the same time covering his increased nutritional needs.     9) How long does it take for my child to eat after exercise? It is good to eat within 30 minutes to two hours after the end of the exercise. It has been shown that food consumption during this time leads to optimal recovery of carbohydrate stores and better results.  10) What snacks can my child eat? Choose healthy snacks that are low in fat, low in sugar and salt but high in nutrients. Some options could be fruit, wholemeal nut with cheese, yogurt with honey or nuts, egg boiled with bread, homemade smoothies (milk / fruit yogurt).  11) My child only eats certain foods, what can I do about it? As parents are important role models for eating behavior, it is important to promote healthy eating habits through your own behavior. Also, the increased availability of healthy food at home and children's exposure to it favors their subsequent acceptance and consumption. It is advisable not to put too much pressure on the child to consume his food as this will have the opposite effect. When your child does not prefer the main food you have cooked, avoid offering it food or sweets instead of the food that will be consumed by the whole family. Lastly, don't be discouraged as it takes patience and perseverance for a child to accept a new food.  12) Can I give the same foods every day if they are healthy? The child's weekly diet should include foods from all food groups to ensure nutrient adequacy. In the context of a balanced diet, foods from a wide variety of foods should be consumed in order for the child to develop smoothly and establish healthy eating habits.   13) Can my child eat two main meals at noon and at night during the day? For children, it is recommended to eat cooked food at dinner and to avoid systematic consumption of fast food, e.g. toast. So you can eat leftover lunch. The amount of food a child should eat at each meal varies depending on their needs.    14) Am I vegan , is it proper for my child to eat like me? A strict vegetarian diet (without eggs and dairy products) in children is likely to lead to vitamin B12, iron and calcium deficiency . Therefore, the adoption of such a practice during childhood , should be done only under the supervision of a pediatrician and dietitian to check the rate of development of the child as well as the adequacy of nutrient intake.

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*Samara Eleni is a graduate of the Department of Nutrition Science & Dietetics of Harokopio University of Athens and holds a master's degree Diploma in Sports Nutrition, from the same University, with a degree "Excellent". She has experience in evaluating body measurements, dietary monitoring, compiling personalized diets and writing scientific articles. She's got attend a variety of conferences, seminars and workshops related to Nutrition - Dietetics and is a member of the Panhellenic Association of Dietitians Nutritionists. Along with the above, she is a water polo athlete, having distinctions with the National Team of Young Women in Pan-European and World events.