The growth rate in the preschool stage is slower than in the first year of life. Correct nutritional education is essential, as it constitutes the beginning of the acquisition of healthy eating habits.
During the school period, growth and weight gain are slow but gradual. This is a stage of preparation for the development and growth characteristic of adolescence (pubertal growth spurt). It is important to continue developing good eating habits and a balanced diet, both at home and at school.
Increase in weight and height:
- From the age of four, the growth rate until the beginning of adolescence is about 2.5 to 3.5 kg per year.
- As for height, this increases at a rate of about 5-8 cm per year until the onset of puberty. However, not all boys and girls grow at this rate: genetic factors (ethnicity, height of relatives on both the mother's and father's side), health status and, of course, eating habits must be taken into account.
HOW TO EAT CORRECTLY
- The diet should be varied and balanced to avoid nutritional deficiencies.
- Menus must be adapted to individual characteristics.
- In younger children, it is best to introduce new foods gradually and at the beginning of each meal, when the child is most hungry. It is advisable to repeat this several times until the child gets used to it; it is advisable to introduce new foods at home, where there is a supportive environment, and not at school.
- Food should never be used as a reward or punishment, as this can lead to negative eating behaviors: indulgence, rejection or aversion to certain foods.
- If the child does not eat during a meal, wait until the next meal so as not to lose the rhythm of the schedule.
- Be familiar with the school menus and complement them with meals at home. This way we can make sure, for example, that they will not eat white meat or another food twice in the same day.
- Moderate the consumption of “empty calories” (sweets, candy, snacks…), especially between main meals, so that they eat what they need to eat on time.
- Keep in mind that breakfast is one of the most important meals of the day. It should include at least one dairy product and cereals (cookies, breakfast cereals, toast, simple pastries, etc.). If it also includes a fruit or juice, even better.
- The structure of a conventional meal should consist of:
- Dish: Meat, meat products, fish, chicken or eggs. These foods should be eaten in moderate amounts (hunger should not be satisfied with protein). They can be accompanied by a side dish of salad or vegetables, legumes or cereals.
- Desserts: It is best to include a fruit and alternate with simple dairy products (yogurt, mixed with gelatin).
- Avoid excessive consumption of sugary soft drinks (cola, lemonade, orange juice) and other commercial drinks. Replace them with natural juices, homemade milk shakes, yogurt or fruit…
RECIPE
Gianella Pedemonte
Bachelor of Nutrition
