Kid’s Nutrition: Nutritional Diet for Children
Encourage your child to eat nutritional food.
Who doesn't want that her child eat without any showing any fussy behavior? Children's fussy eating habit is one of the main reasons for their lack of growth. Every parent wants that their kid to have a healthy diet for healthy well-being.
But sometimes we fail to learn about the vital nutrients that are necessary for our kids and mainly in what quantities?
We are earnest about the nutrition for our children. But we generally neglect to know that every kid has its own different needs and requirements of nutrients. And it is every parent's duty to fulfill those requirements which are significant for a healthy growth of a child.
One should learn including varieties in a child's diet that holds a scope of nutrients.
You must have heard people saying the term "healthy food" or talking about the nutrients. Most of the parents live in tension concerning their child's healthy growth and development. Is my child getting enough daily nutrients? Is my child growing healthy?
Nowadays, at least 3 out of 5 parents do ask this question to their child's pediatrician.
What to know about nutrients
Nutrients are the elements present in food that helps our body to function in a proper and healthy way. It can be affected according to the growth, age and action or movement.
There are two types of Nutrients:
1. Micronutrients- consist of vitamins and minerals
2. Macronutrients- consist of proteins, carbohydrates, and fats
Macronutrients serve a major part in utilizing most of our diets and help to deliver strength for us to function well.
On the contrary to it, Micronutrients are chemical based elements that one needs in a limited quantity to receive a completely normal and healthy growth.
Do remember, these days we can easily find indigent nutrient foods. This doesn't mean that they contain enough nutrition that is needed for a body to perform properly.
Nourishment concerning children is as similar as the nourishment for grown-ups. Whether it is a child or an adult, everyone requires the same standards of nutrients — for instance, minerals, vitamins, fats, carbohydrates and protein (as already mentioned above). But, it is beneficial to learn that kids, though, require varying measures of special nutrients at various terms of age.
So what's the safest but the best method to encourage your child's fullness and growth? Let's discuss certain diet essentials for boys and girls at different ages, according to the advanced Nourishing standards for Indians.
CHART FOR A CHILD HEALTHY DIET
Water is life. It is a vital source of staying active and mindful. Water serves as the best fluid for the human body as it encourages controlling our body's temperature, benefits for healthy metabolism, promotes the carrying of essential nutrients throughout the body, improves kidney function, drains out the body's waste materials. Water also supports our organs & bones and joints and eases to limit injuries. Water is essential for survival in a natural way.
Being parents, it becomes our responsibility to inspire our children from their minority (childhood), to drink water. We should make them understand the important benefits of drinking water or stay hydrated and also the dark side of staying dehydrated. Following the same, this healthy habit will last for a very long time with them and help them staying healthy when they reach their journey of adulthood.
There are many additional drinks like milk, fruit juice, soft drinks, energy drinks, caffeine, and a sports drink. Besides milk, all other beverages carry natural and unnatural high sugar and consist less nutritional benefit. Milk is a natural substitute for water as it contains natural sugar and water. It provides healthy nutrients like vitamins, protein, and minerals which aid to develop strong bones and joints.
Hence we should manage our children to drink more natural fluid and restrict the intake of unnatural drinks.
Five food groups for a child's healthy growth:
Dairy: Parents should support their children to consume dairy goods which are low in fat, like milk, yogurt, buttermilk, cheese or protected soy refreshments.
Protein: Talking about protein consider soy products, eggs, lean meat, seafood, peas, beans, pulses, unsalted nuts, and grains.
Fruits. Fruits are one of the most important and full of nutrients food for children. We must encourage our children to have a fresh, processed, refrigerated fruits instead of taking fruit juice. And If your kid likes to drink juice rather than eating them, then you have to be 100% sure they consume fresh juice without combining sugars. Also, the intake of fruit juice should be in small amounts. Watch for light bottled fruit juice which says it has added sugar.
Remember that dried fruit should be consumed only one-quarter cup equivalent to a cup of fruit. Beware of consuming in extreme amount which can encourage to increase body fats by adding excess calories.
•Vegetables. One must give a variety of fresh vegetables if they aim to better their child's growth. Include different varieties of vegetables in your child's diet like spinach, peas, carrot, fresh beans, beetroots, broccoli, bell peppers, etc. along with legumes/beans like pulses and kidney beans, chickpeas each week. If you pick frozen vegetables, you must concern alternate decisions regarding low sodium.
Grains. As far as grains are concerned, we should prefer to take whole grains, like whole-wheat bread, popcorn, brown rice, etc. And on the other hand, we should limit our intake of processed cereals such as pasta, rice, and white bread.
It is always not necessary to encourage your child's calories. In fact, we need to observe if our child is having adequate healthy calories in a day rather than allowing them to take excess calories which may result in serious health issues.
What to know about restricting our child's calories?
• Saturated and Trans fats
Saturated and Trans fats work to increase an individual's bad cholesterol levels and decrease good cholesterol levels. This may later result in heart issues like a heart stroke. It is mainly concerned with raising a high chance of type 2 diabetes. These type of fats generally develops from the intake of animal foods, for e.g. poultry, full -fat milk products, red meat, etc.
A parent should be familiar with other alternative saturated fats like vegetables, eggs, cheese, avocados, seafood, dark chocolate, nuts and extra virgin olive oil, full-fat yogurt which not only provide essential vitamins and minerals but are much healthier to lead a healthy life.
You may refer a child's nutritionist who can guide you better regarding your child's diet which may help you to develop your child's growth in a normal and healthy way.
• Excess sugar. One must limit the intake of sugar if he/she aims to give their child a healthy and normal life. Natural sugars food like milk, fruits can be given to kids.