Eating healthy does not just mean consuming enough nutrients for your body to function properly. You must combine nutritional needs with the pleasure of cooking new recipes and the joy of sharing food with your loved ones.
We all know how annoying the little ones are when it comes to food and how constantly we need to find new solutions to make sure they get the necessary intake of calcium, vitamins and minerals.
Cheeses are a central element in children's nutrition, due to the essential contribution to their growth and development, by ensuring the formation of a solid bone mass throughout the growth.
With an average consumption of 20g per day per child, cheese ranks third among foods that contribute to calcium intake in the body. Along with milk, cheese has a decisive place in the formation of a healthy bone system.
Bone growth and mineralization occurs until adolescence, following this age consolidation period. Therefore it is essential that between 10 and 18 years of age there is a calcium intake and vitamin D, the corresponding dose being from 1000 mg to 1200-1300 mg daily calcium.
It is advisable to bring this extra amount of calcium to the children by consuming foods such as cheese, milk and dairy products. These foods ensure a much higher bioavailability of calcium due to the combination with vitamin D and phosphorus.
In 95% of the population, the bone capital made up to 18 years will be the key factor of the bone mineral status throughout the life, such as increased bone density in adolescence, limits the subsequent risk of osteoporosis and bone fractures.
Because, recommended nutritional intake is of:
- 500mg Ca / day between 1-3 years
- 700 mg Ca / day between 4-6 years
- 900 mg Ca / day between 7-9 years
- 1200 mg Ca / day between 10-19 years.
This intake should come from three - four dairy products daily, of which one or even two must be made of cheese, which can contain between 300 and 1000mg of calcium per 100g of cheese, depending on the method of manufacture.
A serving of 30g of cheese brings, on average, between 150-300 mg of calcium, which means between 20-30% of the daily calcium nutritional needs of a 7-9 year old child.
Cheeses also contain other essential nutrients such as a large amount of protein (cheese, Emmentaler), phosphorus, magnesium (Emmentaler), selenium and zinc, vitamins D, A, K, B2 and B12.
The correct serving of cheese and dairy for your baby would be 100-150g fresh cheese (3-4 tablespoons), 30 g cheese / Emmentaler (3 tablespoons grated cheese), 6 tablespoons grated telemea, 2 tablespoons parmesan, 150- 200 g of probiotic yogurt, 200 ml of milk.
Tags Cheese Vitamin d Minerals Children's nutrition Children's health Children's diet Children's calcium Delaco