Be aware of the feeding of your children

Be aware of the feeding of your children

Be aware of the feeding of your children, this is the objective of this post. I would like to make you aware of the importance of child nutrition and how every day we feed our children worse, leading them to a world full of sugar and fats, condemning them to dependence on these, which leads to favoring overweight, obesity, cavities, diabetes and consequently a whole set of cardiovascular diseases, perhaps not in children (which too) but in adults.

Perhaps we are not aware because the population tends to have sabotaging thoughts such as “my child burns him”, “my child does not get fat”, “nothing happens for a day” or “this cannot be bad if it is endorsed by the AEP” ( another topic that gives for a whole post). But today I will try to make you aware, if not more, that you are aware of what you are giving your children and what consequences it has. In the end I will give alternatives to improve your diet.

Table of Contents

  • 1 Be aware of the feeding of your children
  • 2 Consequences of this type of diet
  • 3 What do I do to correct it?
  • 4 What breakfast and snack alternatives do I have?
    • 4.1 DAIRY
    • 4.2 FRUITS
    • 4.3 DRINKS

Be aware of the feeding of your children

Let’s see an example of what a child eats on a random day, between Monday and Friday, why surely on the weekend they go out to eat a McDonalds or similar.

BREAKFAST: a bowl of milk with 1 tablespoon of colacao and 4 tablespoons of “frog” cereal.
FOR THE PATIO: ahoy mini chip packet and a pineapple juice
FOOD: Cuban rice dish (with fried egg and fried tomato). For dessert, some custard.
SNACK: a drunk Danonino and a pasta “to choose” from the bakery in front of the school
DINNER: a chicken breast with fried potatoes. For dessert a maxi danonino of strawberry and banana.

If we analyze this diet we obtain:

Calories: 2286kcal
Carbohydrates: 277g
Sugars: 134g
Fat: 97g
Protein: 74g

Although the rest of the parameters are also above the needs of a child, I will focus on the topic I deal with today, we see how 24% of calories come from sugar. The recommendation of the World Health Organization quotes verbatim:

“The new guideline on the intake of sugars for adults and children (Guideline: Sugars intake for adults and children) of the World Health Organization recommends reducing the consumption of free sugars throughout the life cycle. For both adults and children, the consumption of free sugars should be reduced to less than 10% of the total caloric intake. A reduction below 5% in total caloric intake would produce additional health benefits. “

This is about 5 times what is recommended, quite an outrage. And the problem is that it is DAILY, not sporadically or occasionally, it is every day of a child’s life. And you must bear in mind that lunch and dinner can be accompanied with sugary soft drinks, which are in many cases, which worsens the situation. I hope this helps you to become more aware of the feeding of your children.

Consequences of this type of diet

And what are the consequences of this diet? Why do I insist that not everything is in weight or in the near future, this goes further. If with the analysis of the diet you have not become well aware of the feeding of your child, I hope that with the consequences if you do:

– It makes you fat and generates mobility difficulties and self
– esteem problems – It triggers reactional hypoglycemia: after the energy “rush”, there is a precipitous fall that produces drowsiness, discouragement and bad mood
– It produces cardiovascular risk : the sugar that is not used immediately by the cells are stored in the form of fat, being able to stick to the arterial walls
– Increases the risk of suffering from insulin resistance and diabetes due to the ups and downs of insulin secretion.
– Produces fatty liver : triglycerides end up being stored in this vital organ
– Acidifies the internal environment and steals minerals from our tissues (bones and teeth) to compensate for blood pH
– Alters the nervous system : causes constant energy ups and downs
– Generates cavities : produces the overgrowth of the Streptococcus Mutans bacteria, responsible for this tooth problem
– It is highly addictive : in tests carried out on animals, it has been seen that this product generates consumption behaviors similar to that of cocaine
– It is probably the cause that as adults we cannot resist a sweet, given its premature exposure (from children) to these taste thresholds.

What do I do to correct it?

It is very easy to correct this although it is not something quick since if the little ones have the habit they will ask for it again and again until they get used to the new and healthy diet and we get rid of all that junk food. So pay attention because you just have to follow these steps:

Be their example. Take a look at yourself and analyze your diet. It is essential that you be the example to follow. If you also eat and drink that kind of food full of sugar, there is no justification for your child not to. So once you can be their example, move on to the next step.
Ditch all the cookies, candy, dairy products and other sugary foods to simply not be tempted and what is even better, not have the option at home. If your child knows there is, he will want it and will not stop until he gets it.
Offer him a variety of healthy food options, cooked in a variety of ways. Don’t try to get him to eat some steamed vegetables without salt or oil because that is tasteless and boring and even you would have a hard time eating it.
Don’t resort to, reward, or promise that junk food under any circumstances. If you want to reward, congratulate or thank your child for something, do it with love and affection, taking him to the park or just hanging out playing with him.

What breakfast and snack alternatives do I have?


Natural yogurt
Tetrabrick individual whole milk
Quesito fresco (with whole wheat bread or whole wheat biscuits)


Any whole fruit and preferably with skin
Assorted chopped fruits (there are many options since you can vary the fruits and their combinationsImage showing variety of fruits


Brick of whole milk
Smoothie (with whole fruits) of fruit and yogurt
Water with a few drops of lemon for flavor


Homemade oatmeal cookies Homemade
wholemeal cake s / a
Wholemeal breadsticks
Chocolate 75% cocoa or higher
Nuts (whole from 3 years)


Of hummus
Of tortilla
Of fresh cheese and tomato
Of escalibada
Of tuna to the natural
Of avocado and tuna
Of homemade guacamole

I hope I have been of help to you, and above all, I have made you aware of the importance of feeding your children.

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