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Plant foods of vegetable origin in children nutrition - nutrition children
Products of vegetable origin are rich in carbohydrates, dietary fiber and proteins of lower biological quality compared to those of animal origin. Their fat content is low, although oils and fats can be extracted from seeds and fruits.
These foods contain practically all minerals, although the iron they provide is less absorbable. They include all water-soluble vitamins, except vitamin B12, and provide fat-soluble vitamins such as E, K and provitamin A [carotene], but they lack vitamin D. In addition, they are rich in bioactive compounds that help mitigate the effects of aging and prevent chronic diseases.
In this presentation, we will examine the main nutritional characteristics of the following food groups of plant origin: cereals, legumes, fruits, vegetables and greens.
Cereals include wheat, rice, corn, maize, barley, oats, rye, sorghum, millet and canaryseed, among others. These foods contain approximately 75% carbohydrates and dietary fiber, 8-10% protein and 1-2% fat. Derivatives include flours, bread, pasta, cookies and sweets.
Cereal proteins are of inferior quality compared to animal proteins, as they lack some essential amino acids. However, combining them with dairy products, eggs, meats or legumes, such as lentils or chickpeas, improves protein quality.
Some people have a permanent intolerance to gluten, which is present in wheat, barley, rye and oats. This condition, known as celiac disease, can lead to serious complications if not properly treated. Celiacs should consume only gluten-free cereals and derivatives, such as rice and corn.
Cereals are a source of vitamins B1, B2, B3 and B6, but they do not contain vitamin B12 or vitamin C. Only wheat germ and corn provide vitamin E and provitamin A. They contain minerals such as iron, magnesium and zinc, although the iron in cereals is absorbed with difficulty.
It is recommended to consume between four and six daily servings of cereals, preferably whole grains, without added sugars and enriched with vitamins and minerals.
Legumes include lentils, chickpeas and beans, among others. They are very complete foods, providing between 60 and 65% of carbohydrates and fiber, between 1 and 5% of fats, and between 18 and 24% of proteins of low biological value. It is recommended to combine them with cereals to improve protein quality.
They provide calcium, magnesium, zinc, potassium, iron and phosphorus, and contain almost all vitamins, except for B12 and D.
It is advisable to include at least three to four servings of legumes in the weekly diet.
Fruits are very healthy, providing few calories, with the exception of bananas and avocados, and a considerable amount of water, fiber, minerals such as magnesium and potassium, B vitamins, vitamin C and provitamin A [carotenes].
They do not provide proteins or fats, except for coconut, which has mainly saturated fats, and avocado and grapes, which are rich in monounsaturated fats.
It is recommended to consume at least three daily servings of fresh fruits, preferably whole.
This group includes leaves, stems, roots, flowers, fruits and seeds of various plants such as lettuce, spinach, carrots, tomatoes and peppers. They are healthy, providing few calories, with the exception of potatoes, and abundant water, fiber, minerals, vitamins and bioactive compounds.
They do not provide proteins or fats. They contain minerals such as calcium, zinc and iron, although the latter is not absorbed as well as that of meats. Green leafy vegetables are rich in folic acid, while carrots are high in carotenes.
It is suggested to include at least two daily servings of greens or vegetables, preferably raw or steamed, to preserve their nutrients.
In this part, we will examine the nutritional characteristics of the following plant food groups: nuts, oils and fats, sugar, honey and beverages.
This group includes hazelnuts, almonds, peanuts and walnuts. They are rich in protein and healthy fats, which help reduce the risk of obesity and type 2 diabetes. They are low in carbohydrates, but are a good source of fiber.
They are rich in minerals such as magnesium, phosphorus and calcium, and some vitamins such as B2 and E. They do not provide vitamin A, D or C.
It is recommended to consume at least 5 servings of nuts per week, 15 to 30 grams each. Important! Children under four years of age should be offered ground nuts to prevent choking.
This group includes the following types of oils and fats:
Composed mainly of monounsaturated fatty acids [73%], saturated fatty acids [14%] and polyunsaturated fatty acids [11%], olive oil is very stable at high temperatures, which makes it ideal for frying.
Monounsaturated fatty acids reduce LDL cholesterol and increase HDL cholesterol, protecting the heart. It is also rich in vitamin E, which acts as an antioxidant and promotes cellular health.
Olive oil also contains polyphenols, which help reduce the risk of degenerative diseases such as Alzheimer's and certain types of cancer.
Seed oils, such as canola, sunflower, soybean and corn, are rich in polyunsaturated fatty acids [omega-3 and omega-6], although less stable than olive oil. They can release unpleasant odors when frying.
These oils promote health by lowering blood pressure and preventing arrhythmias and thrombi. They are also a good source of vitamin E.
Tropical oils, such as coconut oil, contain mainly saturated fatty acids, representing 80% of the fat content of coconut. For this reason, their consumption should be moderate.
Trans fats are synthetic and are obtained by industrial processes that saturate unsaturated oils. These fats are found in margarines and confectionery products.
Their consumption is not recommended, as they increase the risk of heart disease, arteriosclerosis and diabetes.
Lard contains 42% monounsaturated fats, 39% saturated fats and 15% polyunsaturated fats. Due to its high saturated fat content, its intake should be moderate.
Butter, rich in saturated fats, is a source of fat-soluble vitamins A, E and D, but its consumption should also be occasional.
Table sugar consists only of simple carbohydrates [99.5% sucrose], providing easily digestible energy without nutrients.
Honey, although it has fewer calories and greater sweetening power than sugar, is contraindicated for children under one year of age due to the risk of infant botulism.
It is not recommended to add sugar or honey to children's food for several reasons:
This group includes water, juices, nectars, industrial soft drinks, and stimulant beverages such as coffee and tea, as well as alcoholic beverages.
Water: As mentioned, water is crucial for the optimal functioning of all organs and body systems.
To maintain proper hydration, it is essential to balance water intake and loss. Adults should offer water frequently to children, especially during intense physical activities, as children often forget to drink while playing.
Juices and nectars: They provide water and can help maintain good hydration. Their consumption should be moderate and without added sugars, the best option is still water.
Industrial soft drinks: Although they increase energy and hydration, they are harmful and their intake is not recommended for children, except on special occasions.
Stimulant drinks: Although they can provide energy and water, their consumption is not recommended in children, except in special circumstances.
Alcoholic beverages: These provide energy thanks to their alcohol and sugar content, but their intake is not recommended, especially in children and adolescents, due to the associated risks.
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