Healthy diet for your children

Children need to take a lot of daily useful substances for their growth. We are not doctors so it's obvious that we do not have the skills to prescribe a proper diet, but we provide a list of all the substances essential to the health of your children and foods where you can find them.

Proteins are essential. They help build cells, fight infection and carry oxygen to the blood. Foods with high levels of protein are meat, poultry, fish, eggs, fresh fruit, beans, milk and dairy products.

They are the most important source of energy in our body and help children to use fat and protein to build and repair tissues. They are present in sugar (even though in children it is better not to exceed), starch and fiber. Foods with high levels of carbohydrates are breads, cereals, rice, biscuits, pasta and potatoes.

They help the body use other nutrients properly and are also a great source of energy for children. Foods with high fat levels are: whole milk dairy products, meat, fish, olive oil and nuts.
And 'essential, especially in the first months of life to build strong bones and teeth. It also has an important role in blood clotting and cardiac function. Foods with high levels of calcium are milk, yogurt, cheese, ice cream, broccoli, spinach and egg yolk.

Iron is essential for healthy blood and allows the transmission of oxygen to all body cells. Foods with high levels of iron are red meat, poultry, liver, shellfish, nuts, grains and beans.

Folic Acid
And 'one of the B vitamins and is very important for children because it helps the healthy growth and development. A deficiency of this vitamin may be developing anemia. Foods with high levels of folic acid are: cereals, lentils, chickpeas, asparagus, brussels sprouts and spinach.
They help to reduce heart disease and cancer. It 'also very important for bowel regularity. Foods with high levels of fiber are cereals, chickpeas, lentils, seeds, beans, nuts.

Vitamin A
It promotes the growth of children, and allows the eyes and skin to remain healthy. Foods with high levels of vitamin A are carrots, sweet potatoes, apricots, spinach, broccoli, oil and egg yolk.

Vitamin C
One of the most important vitamins. Fights colds, strengthens the walls of blood vessels, heals and helps build bones and teeth. Foods with high levels of vitamin C are citrus fruits, strawberries, tomatoes, potatoes, melons, broccoli, spinach, cauliflower and mango.