Many parents hope that their children can eat a balanced diet and absorb important nutrients during the growth period. They often tell their children to eat a variety of foods. Only temporarily. Young children’s likes and dislikes of food are sometimes quite repetitive. They may not want to eat a certain food for a while, but they will eat more following a while. However, it turns out that controlling children’s eating habits too strictly may worsen their picky eating habits, which is counterproductive. As long as you understand the reasons for their partial eclipse and solve the problem, you can help them eat happily and healthily!
Reasons for partial eclipse in children
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Children at a certain stage of development show independence and hope to be able to make decisions on their own
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It is difficult for young children and preschoolers to accept unfamiliar foods and resist eating vegetables, and they need repeated exposure before they are willing to try
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Some children are sensitive to the texture or taste of food and will resist certain foods with strong texture or smell
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Exposure to too few types of food
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Drinking too much milk and snacking so much that you don’t have the appetite to try other foods
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Mimic caregivers’ partial eclipse habits
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dental problems
Ways to improve partial eclipse
1. Eat regularly
Breakfast, lunch and dinner are 3 main meals and 2 to 3 refreshments, each meal is 2 to 3 hours apart. Schedule 10-15 minutes before meals to allow children to clean up from other activities and prepare for meals.
2. Give children choices when arranging meals
Let the child eat with the family at mealtimes and give him a spoon to eat by himself. Eat meals in a calm, relaxed environment and remove distractions such as the TV, video game console or toys. When eating, give your child a small portion of food first, and then add more when he has finished eating and says he wants to eat more.
3. Provide a variety of food for dinner and provide rewards
Arrange more than one dish choice, including some foods that the child likes or does not resist, and some new foods, so that he can be full and exposed to new foods at the same time. When he is willing to eat the food he resists, you can reward him with cartoon stickers or some small gifts (except food).
Will the child suffer from nutritional deficiencies?
Parents don’t have to insist that their children eat a certain kind of food, because they can get the nutrients they need from different foods. If he’s eating a mix of all five food groups, including grains, vegetables, fruits, meat, beans, eggs, fish, milk, and dairy products, and several of each, you can rest assured that he doesn’t have a partial eclipse problem.
Top 10 foods that help children’s brain development
The brain is the most important commander of human development, and 0-3 years old is the fastest growing period for babies, so it is more necessary to supplement sufficient nutrients at this time to help brain development:
1. Salmon
Seafood is rich in omega-3, iodine and zinc, which are indispensable nutrients for human growth. It is commonly found in fish foods, such as salmon and sardines. Studies have also shown that children who eat fish have higher IQs and better cognitive abilities. Foreign studies have confirmed that eating fish food at least once a week can help the brain develop, increase the development of brain cells, and help the brain understand and process information. However, it should be noted that some seafood may contain more heavy metal pollutants. It is recommended to consume seafood that is not easy to accumulate heavy metal pollutants.
2. Whole grain staples
Carbohydrates are one of the three major nutrients. Most of them exist in staple foods, such as rice and noodles. When people eat carbohydrates, the body will convert them into glucose, which will be transported to brain cells and various parts of the body to be converted into glucose. energy.
3. Meat, cashew nuts
Zinc helps improve concentration, memory and reasoning ability. Common foods include beef, pork, chicken, beans, cheese, cashew nuts, etc. It can be added to three meals to get enough zinc. Dairy products such as cheese and cheese drinks are the best choice for breakfast drinks, which contain iodine, protein, zinc, vitamin B12 and selenium. Among them, iodine is an essential nutrient for the brain, and selenium will affect the development of emotional functions. Children who lack selenium are prone to Depressed mood and weak immune system.
4. Red meat, seafood, beans
Taking iron can prevent the occurrence of ADHD (Attention Deficit Hyperactivity Disorder), and can also improve children’s cognition and learning ability. It is a very important nutrient for the brain. Iron-rich foods include red meat, seafood, beans, and spinach. Animal foods have a higher absorption rate than plant foods, and plant foods need vitamin C to help absorb iron, so it is recommended to take it with fruits containing vitamin C.
5. Eggs
Protein is one of the three major nutrients, commonly found in fish, eggs, beans, dairy products and nuts. In addition, tyrosine, one of the essential nutrients for the human body, can help deep thinking and problem-solving abilities. This nutrient is mostly found in protein. Therefore, it should be ingested more. Eggs are rich in protein, vitamin B12 and choline, especially choline is a particularly important nutrient, which can help the brain develop stably, repair nerves, and improve cognitive ability. Eggs are one of the most nutritious foods for children, and children love them too!
6. Berries, strawberries
Blueberries, strawberries and other berries are rich in anthocyanins, and anthocyanins have been proven to be beneficial to brain health. It can increase blood flow to the brain, promote the production of nerve cells, and improve memory and learning ability! Studies have also shown that children who regularly consume blueberry drinks perform better in memory and academic performance than other children.
7. Citrus
Citrus includes oranges, tangerines, etc., which are also foods with high flavonoid content, and are also rich in vitamin C. Vitamin C is an essential nutrient for brain development and affects concentration, memory, and cognitive processing speed. If your child likes to drink, let him drink orange juice too!
8. Green vegetables
Although most children naturally hate eating vegetables, the nutrition of green vegetables should not be underestimated! Green vegetables such as spinach and lettuce are rich in folic acid, flavonoids, carotenoids, and vitamins E and K1. These nutrients can protect brain cells, resist oxidation, strengthen metabolism, help cell production, and take care of the eyes.
9. Cocoa
Cocoa is one of the foods with the highest flavonoid content. Flavonoids have a very strong antioxidant function, and can also promote the operation of the nervous system and increase blood flow in the brain. Studies have shown that consuming cocoa may improve cognitive performance, visual processing, and its effects persist into adulthood. But it should be noted that the cocoa here refers to pure cocoa, not ordinary chocolate products with extra sugar and fat.
However, pure cocoa contains caffeine, and it is not recommended for children under 3 years old to ingest caffeine. The maximum daily caffeine intake for children aged 4-12 is 45 mg (mg), 62.5 mg (mg) for children aged 7-9, and 62.5 mg (mg) for children aged 7-12. Children are 85 milligrams (mg), please eat with discretion.
10. Nuts
Nuts are rich in vitamin E, zinc, folic acid, iron and protein, and the fat in nuts can also replace ordinary oil to give children better nutrition. Studies have shown that nuts can improve learning ability and cognitive ability. They are very suitable as a healthy snack, and they are also effective for adults. But be aware that children under the age of 5 are prone to choking, so it is not recommended to eat whole nuts directly. They can be ground into powder and added to drinks or cooking. Or some people are naturally allergic to peanuts and tree nuts, so be careful when eating them!
Source: Department of Health and Center for Health Protection
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