In general, nutrients obtained from eating the five main food groups are important for children’s growth and intellectual development. This is because during the first year of life, physical growth and development are rapid. There is information that during the first 2-3 years of a child’s life, 50-75 percent of energy metabolism in the body is used for brain development.
Brain-nourishing food for children from the 5 main food groups
- Carbohydrates : brown rice, oatmeal, pumpkin, corn should be eaten in the morning because they are foods that provide energy.
- Protein is necessary for repairing worn out parts and helping the body grow well. Mothers should choose to give their children good protein, such as 1-2 eggs per day, because egg yolks contain lecithin that is very beneficial to the brain. Avoid meats that are high in fat to prevent the body from accumulating too much cholesterol, which can be dangerous.
- Fat is a source of DHA (DHA) and Omega-3 found in salmon, mackerel, snakehead fish, fish oil, as well as egg yolks, soybeans, almonds, olive oil, sesame oil. It is a very beneficial food for nourishing the nervous system and brain.
- Vegetable minerals: Mothers should give their children a variety of colorful vegetables to ensure they receive the necessary vitamins and minerals for complete brain development.
- Vitamins from fruits and vegetables. Eating at least one small plate of fruits regularly will help nourish the brain, slow down brain degeneration, and help build strong immunity to disease.
Food that nourishes the brain and body according to age
In addition to eating a balanced diet, taking brain-boosting foods according to your age is also important. To ensure good development of the body and brain at each stage of life, you should eat brain-boosting foods along with useful advice as เข้า https://ufabet999.app follows:
1. Food to nourish the brain and body of children aged 6 – 8 months
- The baby should eat milk as the main food and age-appropriate food once a day, gradually increasing to 2 meals around the 8th month.
- Focus on eating rice, eggs, fish, liver, and colorful vegetables to nourish the brain and help with bowel movements.
- Add about ½ teaspoon of vegetable oil, sesame oil, or olive oil to your food to help your body absorb fat-soluble vitamins and increase energy concentration.
2. Food to nourish the brain and body of children aged 9 – 12 months
- The baby still mainly drinks milk, supplemented with 3 meals.
- Eat a complete diet of all five food groups. Food must be cooked and not seasoned.
- Focus on eating rice, eggs, fish, liver, and colorful vegetables to nourish the brain and help with bowel movements.
- Add about ½ teaspoon of vegetable oil, sesame oil, or olive oil to your food to help your body absorb fat-soluble vitamins and increase energy concentration.
- You can drink some water to help with swallowing and digestion, but not too much.
3. Food to nourish the brain and body of children aged 1-2 years
- Eat all kinds of food, rotate to get all 5 food groups, 3 meals a day, and drink 2-3 glasses of milk a day.
- Focus on brain-nourishing foods, such as fish, high-quality protein, rich in essential fatty acids, high in DHA, eggs, providing important vitamins and minerals that help create neurotransmitters, liver, a source of iron, helps create red blood cells, builds immunity, and prevents anemia.
- Eat a variety of colorful vegetables and fruits to get all the vitamins and minerals you need, which can also help prevent constipation.
- You should not eat spicy food, such as very sweet, very salty food, and fatty meats such as pork legs and pork belly to prevent the accumulation of fat in the body and blood vessels in the future.
- Avoid eating snacks that are high in flour, fat, sugar, salt, and are not nutritious, such as snacks, potato chips, or sweets, in large amounts, to prevent underweight, obesity, and tooth decay.
4. Food to nourish the brain and body of children aged 2-5 years
- Eat a complete diet of all 5 food groups, 3 meals a day, supplemented with milk for children 1 year and older, 3 glasses a day.
- Avoid cooking food with strong flavors such as sweet, sour, salty, spicy, fried, grilled and high-fat foods to prevent kidney disease, high blood pressure and obesity in the future.
- Choose healthy and energizing snacks, such as whole wheat bread and baked cereals.
- Eating yogurt helps in effective brain development and also helps maintain balance in the intestines, reducing the problem of constipation in children.
- Eating berries such as strawberries and blueberries helps with vision, the nervous system and brain, and increases learning potential.