Children's appetites vary depending on their age, growth spurts, and the amount of activity they do, so it is important to provide children with a diet that provides the appropriate size portions.

Children need a healthy, balanced diet, containing foods from each food group, to help them stay healthy.

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Best diet for children from 3 to 11 years old

The number of calories your child needs depends on their age, gender and activity level.

You don't have to worry about keeping track of calories with kids, they are very good at eating the right amount, but you can offer healthy food choices, and the right amount of food.

First: the most important tips to make sure your child gets enough calories:

1- Give your child small portions, as giving too much leads to overeating.

2- Divide the child's meals throughout the day, often providing 3 basic meals, and 2 to 3 snacks per day.

3- Don't give your child a lot of foods that are high in added fats or sugar.

4- Don't offer juices or soda full of sugar to your child, except in the smallest limits.

Second: the essential nutrients for the growth of your children

1-Protein

The child needs it for growth and building muscle, as it should represent about 5% to 20% of its calories.

Good sources are poultry, seafood, lean meats, eggs, nuts, soybeans, legumes, and low-fat and non-fat dairy products.

2- Carbohydrates

They are the most important source of energy, as they help the body use fat and protein to build and repair tissues.

Carbohydrates come in many different forms, which are sugars, fiber, and starches.

Foods that are high in carbohydrates include rice, cereal, bread, crackers, pasta and potatoes.

3- Calcium

Calcium is necessary to help build a baby's healthy bones and teeth, and is also important for blood clotting, muscular, nervous and heart function.

Good sources are yogurt, cheese, yogurt, egg yolks, ice cream, broccoli and spinach.

4- iron

Iron helps build healthy blood, as it carries oxygen to cells throughout the body.

Iron can be obtained from liver, poultry, red meat, cereals, shellfish, nuts, beans, and iron-fortified cereals.

5- fat

Very young children need a little more fat than older children, with 25% to 35% of total calories.

Fats help with growth and brain development, and healthy fats can be obtained from nuts, olives, fatty fish, avocados and cooking oils.

6. Core fiber

Fiber helps regular bowel movements in the child, and also plays a role in reducing the chances of heart disease and cancer.

Good sources are whole wheat grains, chickpeas, lentils, seeds and nuts.

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