Balanced nutrition plan for children: 10 rules to follow.
Balanced nutrition plan for children: 10 rules to follow.
10 Rules for Building a Balanced Plan for Your Baby. Nutrition in the early years of life is a fundamental component of a child's harmonious growth. A balanced eating plan doesn't mean following rigid patterns, but learning to offer safe, varied, and nutritious foods, respecting hunger and satiety cues. Here are 10 practical, evidence-based rules to guide you in building a healthy and peaceful diet.
1. Respect the child's timing:
Every baby has their own pace. Whether traditional weaning or baby-led weaning, it's essential that they are neuromotorically ready: – maintain a sitting position with support – lose the extrusion reflex – show interest in food. Never force the pace: following your child's lead fosters a positive relationship with food.
2. Offer a varied diet from the beginning:
Variety is the cornerstone of a well-rounded diet. Offering children a variety of foods (grains, vegetables, fruits, legumes, proteins, and vegetable oils) helps develop their sense of taste and reduces the risk of future food pickiness.
3. Prioritize fresh, minimally processed foods:
Prefer simple cooking methods (steaming, boiling, baking) and natural foods.
4. Introduce proteins (animal and vegetable) correctly
Protein is essential for growth, but excessive amounts are not needed. Alternate:
– white and red meat (occasionally)
– fish twice a week
– well-cooked legumes
- egg
– fresh cheeses in moderation
Variety reduces nutritional risks and promotes a healthy microbiota.
5. Limit added sugars and salt
According to pediatric guidelines, it's best to completely avoid added sugars and significantly limit salt intake until age 2. A child's palate quickly adjusts: fewer intense flavors → more open to new foods.
6. Don't force or insist too much
Insisting that your child eat everything can increase rejection and anxiety .
Offer the food, without pressure. The parent's job is to suggest , the child's job is to decide how much to eat.
7. Maintain a stable meal routine
Having more or less regular schedules helps the child develop a natural sense of hunger and satiety.
Recommended routine:
– 3 main meals
– 2 balanced snacks
Avoid continuous snacking between meals.
8. Create a peaceful atmosphere at the table
Eliminate distractions like television and tablets. Mealtimes should be a family moment of calm and discovery. Eating together encourages imitation and curiosity about new foods.
9. Value exploration and pleasure
Let him touch, taste, experiment with textures and aromas.
Sensory experience facilitates food acceptance and supports the development of oral and manual skills.
10. Consult a professional when necessary
Every child is unique. If you experience growth delays, allergies, marked food refusal, concerns about portion sizes, or nutritional deficiencies, speaking with a nutritionist or pediatrician can help you safely customize your plan.
Conclusion
Building a balanced eating plan doesn't mean following rigid patterns, but rather offering a daily selection of healthy, varied, and age-appropriate foods, respecting individual needs. A flexible, calm approach, based on listening to each child, is the key to fostering a positive and lasting relationship with food.
A message for parents…
Remember: you don't have to be perfect. Everyday life is full of commitments, unexpected events, and complicated days. You won't always be able to cook the way you'd like, maintain your routine, or propose the perfect meal... and that's absolutely normal.
What really matters is your consistency in doing your best, the love with which you care for your child, and your willingness to offer him a positive feeding environment.
Growth is a journey of small steps, not perfection: you're already doing valuable work.
For those who want to learn more
If you would like to explore the topic of nutrition in the first years of life in greater depth, here are some official and scientifically reliable resources:
• UNICEF Guidelines on Infant and Young Child Feeding
A comprehensive and continuously updated document that gathers global recommendations on breastfeeding, the introduction of complementary foods, and early childhood nutrition.
https://data.unicef.org/topic/nutrition/infant-and-young-child-feeding/
• WHO & UNICEF – Indicators for Assessing Infant and Young Child Feeding Practices
A technical PDF document that defines indicators, evaluation methods, and international criteria for monitoring infant feeding practices.
https://iris.who.int/server/api/core/bitstreams/79267f92-de90-4e1f-a162-4c1042c56929/content
These materials represent the most authoritative references for those who wish to gain an in-depth understanding of the scientific principles behind infant nutrition
Bèbeboom's proposals for weaning made in Italy
💡 Nutritional Insights
The articles on this blog are written by nutritionist Dr. Elisabetta Picchi in collaboration with Bèbeboom , to offer accurate and scientifically validated content on nutrition and well-being.