Doctors recommend parents to conduct a small home study and look at the food they feed the baby. Have you noticed how food affects your child’s behavior? Children who eat foods high in sugar or refined carbohydrates, such as white rice and white flour products, turn out to be more likely to experience bouts of bad mood and irritability.
The fact is that a large amount of sugar causes a rapid drop in blood glucose levels, which immediately affects mood. This is hardly reflected in adults, but in children, whose nervous system is still in the formative stage – even very much.
Such products cause the release of stress hormones – adrenaline and cortisol. At this moment we become fussy, irritable and anxious.
And this, of course, is not what we want for our children, who are already restless at a younger age.
Experts say the brain is the most sensitive and demanding organ when it comes to its nutritional needs. In order to get the most out of the brain, you must maintain a constant and stable amount of sugar in the blood and supply the body with amino acids, vitamins, minerals and essential fatty acids.
Nutritional supplements, dyes and artificial sweeteners make the children’s nervous system vulnerable. She becomes more susceptible to external stimuli, stress and lack of sleep.
And this is if you keep silent about the dangers of sugar, the amount of which in the processed food exceeds the limit.
What food to feed the baby to calm his nervous system? Include in the diet as much as possible foods rich in calcium and magnesium.
These can be nuts, seeds, and vegetables. In general, try to give your baby as much natural food as possible: there will be plenty of ready-to-cook foods in his adult life.
Oatmeal, eggs, corn, fruit (and fruit smoothies) can soothe the nervous system as much as possible. Include the following foods in your child’s diet:
Fresh vegetables: carrots, celery, Bulgarian pepper broccoli, cauliflower. Children, as a rule, can not tolerate fresh vegetables, so make sure that the food looks attractive.
In addition, add to the vegetables harmless sauces: hummus, guacamole or salsa.
Here’s a simple recipe for guacamole: chop a tomato, onion and cilantro in a blender. Add some spices and lemon juice to this paste.
Cut the avocado into small cubes (or mash with a fork) and mix with the tomato mass.
Low-fat yogurt and cottage cheese. For sweets add finely chopped fruit.
If the baby does not want to eat natural yogurt in any way, go to the trick: mix fruit yogurt in equal proportions with natural yogurt to reduce the amount of sugar in it.
Nuts and seeds: almonds, cashews, walnuts, peanuts and others. Do not ignore sunflower and pumpkin seeds.
And don’t forget about peanut butter!
Fresh, frozen or dried fruit. Sliced and beautifully laid out fruit will surely attract the attention of the baby.
Agree, a whole apple does not look so attractive to a child as sliced. Perhaps, also because segments to the child are easier and more convenient to eat.
There is another option for serving fruit – “parfait”. This dish is best cooked for breakfast the night before. Cut the fruit into small pieces or grate.
Put in a glass in layers of granola (about how to make it yourself – just below), fruit and non-fat natural yogurt. During the night, granola is soaked with fruit juice and yogurt and you get a real healthy delicacy.
You can make granola yourself, because the purchase contains a lot of sugar. Three glasses of oatmeal (not instant) pour out on a baking sheet, covered with parchment paper. Heat the oven to 180 degrees and send oatmeal for 15 minutes.
We must constantly stir, so that the flakes are not burnt. Add a glass of any chopped nuts. Combine 5 tablespoons of honey and some warm water, add to the flakes and mix well.
Leave in the oven for another 20 minutes, not forgetting to constantly stir. A few minutes before being ready to add dried cherries, cranberries or any other dried fruits.
Pour the cooled granola in a jar with a lid and store no more than two weeks.
Low Fat Cheese. Unfortunately, in the current economic situation it is difficult to find cheese from milk of 2% fat. And sometimes this!
However, on the shelves and Russian stores you can find a more or less acceptable option with a fat content of at least 20%.
Wholemeal products: crackers, bread.
Homemade muesli bars. It is easier than it seems! 2 cups of oatmeal mix with chopped in a blender (not to the porridge state) apple and pear, mashed banana and nuts in gruel.
Put the mass on a baking sheet, pre-fastening the parchment. Bake at 180 degrees for 15-20 minutes.
Still hot, cut the mass into batch squares / rectangles.
Useful cereals. In order to make a healthy choice, pay attention to the packaging: porridge must contain at least 3 grams of fiber per serving.
In addition, the box should be written “whole grains.”
There are children who are indifferent to sweets, but there are those who cannot even live a day without candy (calm down, most of them are). If you broke your head in thought over the question “what is to replace the chocolate bar?”, Relax: there are many equally tasty options. Useful, of course.
Fruit smoothies and homemade apple cookies, for example, are much healthier than purchased chocolate bars. Avoid processed foods with additives, especially with food dyes and refined carbohydrates and sugars. The worst choices are donuts, cakes, muffins, cakes, sweets (especially with lots of food coloring), sweet baby cereals, ready-made frozen pancakes and soda.
So, the situation: your child asks for sweet. What to do, what to feed? Write down:
Peaches These fruits contain a natural sedative, which will help relieve stress and anxiety, calm and relax the mind.
Next time, when your child is easily excitable, he wants a candy, instead give him a peach.
Berries. Do you feel that the child wound up? A bowl of berries can work wonders.
Blueberries, raspberries and strawberries contain healthy antioxidants and vitamin C and help prevent the increase in the level of cortisol, a stress hormone produced by the adrenal gland.
Oranges. If the child is at home, give him a peeled fruit (if he is soiled with juice, while he is finished with the skin, you will always come to the rescue). So, while the baby gets to the pulp, he will probably have time to calm down.
Plus, vitamin C and potassium relax the muscles.
Apples and bananas. Along with berries and oranges, it is a good source of vitamins and minerals that can help calm a hyperactive child.
Natural apple puree will also be a very good choice.
Dark chocolate. Not as sweet as milk chocolate, but more healthy.
It will help reduce cortisol levels, as well as adrenaline and norepinephrine, which cause children (and adults) to worry and worry.
Ice cream. Not any!
And only the one in which there is little sugar, no dyes (or they are natural) and low fat content. If the label states that it is vanilla ice cream, be sure to use not real vanilla flavor, but real vanilla seeds.
She is known for her soothing properties.
In the evening after an active day you always want to eat. The second dinner should be light so as not to overload the stomach before bedtime. Prepare the following healthy food for your child:
- Whole Grain Crackers with Peanut Butter
- Oatmeal with bananas and nuts
- Sliced fruit and milk
- Whole Grain Cheese Sandwich
- Banana puree (just mash the banana with a fork) on wholegrain toast
- Natural yogurt with a small amount of fruit
At bedtime, do not let your child drink caffeinated beverages (tea, soda) and eat sweets (sweets, cakes, chocolate). The maximum that is allowed is fruit juice or ice cream (again, natural).
A safe amount of caffeine for a child is contained in only 30 ml of soda.