Nutrition for children means making sure that your child is getting a sufficient amount of nutrients from ages 1 through 11. Childhood is a time in which a maximum growth of children take place, he will grow each year and with each successive year his requirements for nutrients and proteins will change, So for a parent, it is very important to understand the need of his/her growing child or infant baby and should get the balanced and healthy diet charts for kids accordingly.
The concept of a healthy diet is very dynamic in nature, you need to make changes in the diet plan of your child with each passing year it grow. Giving your child a healthy diet is important so he can develop, grow, and maintain a good weight for his age. Children imbibe by watching, so your example is vital in teaching good food habits. At times, children may not want to eat or if they want to eat it is all wrong junky and unhealthy foods. You as a parent need to make sure that you don’t use food to punish or reward your child.
Regular care: Nutrient includes proteins, vitamins, fat, calories, and minerals. A child’s body requires nutrients on daily basis, even if they do not feel hungry. Provide them meals or snacks 4 to 5 times a day. And all these meals must include a healthy mix of fruits, veggies, food rich in Vitamins and not some unhealthy junk food. This will ensure that they have sufficient fuel to grow and play. Also, you can check the food for one year baby. Take your child for regular check-ups to ensure that he is growing at the proper rate. Your peridiacetcian will help you find out if your child’s calorie is too low or too high according to his size and age.
Nutritious Diet That Kids Require
Vegetables and fruits supply the minerals and vitamins that growing children require. They also give antioxidants- which help the body to get away with unwanted toxins and fiber. Snack food that you offer to your child must include veggies and fruits. Also, they are easy to pack in school lunches and fruit can also satisfy a sweet tooth. Have a look at the food rich in Vitamins & minerals.
Protein is very crucial for muscle and tissue growth. It is a building block of bones, muscles, cartilage, blood, and skin. Protein is also helpful to make enzymes, hormones, and other body chemicals. Good source of protein includes:
- Lean meat
- Dairy alternatives, such as soy milk
Processed and packed foods contain other ingredients that may not be healthy. So it is best to avoid such processed food.
Replacing refined grains with whole grains and eating atleast two servings of whole grains regularly may help you to reduce many health related issues. Add whole grain to your child’s diet through foods such as:
- Snack foods
Polyunsaturated fats include omega-3 and omega-6 fats. These fatty acids due to there multiple biological role helps in regulating body metabolism and growth. So you must add these fatty acids to your child’s diet through food such as
- Corn oil
- Safflower and sunflower oils
Calcium rich food
Calcium is one such mineral that is very crucial for bone health, especially during the time of early childhood and adolescence when a child is in a very active growth phase. It also plays a vital part in nerve impulses and hormone production. Calcium is present in:
- Dark leafy greens
- Canned fish with bones
What you all Need to Know About Smart Snacking?
Today all children want to eat packaged, processed, and junk food. Flavored snacks which they find very tasty then homemade healthy food. So to protect your child from all these junk and packaged food you just need to add a healthy substitute of market-based junk food in your homemade food with little comprise on the taste because a child eats well only when he found the food tasty. Few examples of smart snacking includes:
- Instead of potato chips and other crunchy munchies you can give your child a pan-popped popcorn, with little or no butter and salts, Roasted Chickpeas, Broccoli, and cauliflower, with fresh salsa or yogurt dip.
- Ice creams which is in all-time demand of almost every child. You can compensate for this unhealthy demand with a homemade fruit smoothie, A plain yogurt sweetened with fruits, A cup of watermelon and cantaloupe, or other mixed fruits.
- Avoid giving instant oatmeal packets with added sugars. Instead of this you just make plain oatmeal, with bananas, berries, or stone fruit.
These all are healthy alternatives which you can give to your child and save their health from unhealthy junk food.
Food That Your Child Should Avoid
Doctors and experts have not found that any particular food that can lead to cause ADHD or intensify its symptoms. However, some experts say that particular foods have an effect which is damaging to your child’s health. Here are some of the foods and ingredients that may make a difference:
Food colouring: Artificial food colouring may increase hyperactivity in some of the children, like as fruit drinks, cereals use food dyes to make them brightly coloured.
Sugar: Eating too much sugar may enhance the risk of obesity, which can cause to lead metabolic diseases,
Hydrogenated and trans-fat: There are many side effect of eating food rich in trans fat. Mostly the processed and Pre made food contain harmful oxidant which impact the metabolic function of the body. Examples of some food that contain such type of hydrogenated fats are:
- Fast foods
- Some frozen pizza
- Packaged snacks
- Processed food
Among all these one major problems with fast and processed food is that it tends to be higher in added salt, added sugar, chemical preservatives, and additives which are not good for the child’s growth and health moreover they don’t have as such nutritional value.
Some More Health and Dietary Tips for Your Kids
To manage your child’s health you need to be very systemic and well-coordinated in certain things. Here are some useful tips which you should follow:
- Have a proper routine: Routine management is very helpful especially for those children who have the problem of ADHD. Schedule regular and timely meals and snack hours. Don’t let your child eat too many candies and chocolate all the time, because it affects the child’s health in a negative way. Don’t let your child be hungry for hours and so, it certainly prohibits its growth and leads to stunning and weight loss.
2. Avoid fast and junk food: No need to stock up your refrigerator with so many junk and unhealthy food, instead have fresh homemade and natural veggies and fresh fruits. Good healthy options include:
- Slices of carrot, celery, or cucumber
- Plain yogurt mixed with berries
- Cherry tomatoes
3. Avoid sudden and speedy change in your diet: Always give time to your child before suddenly jumping into a healthy meal plan, it is seen that a child take time to move away from junk food. If you make the change slow and gradual it is for your child to accommodate new food habits.
4. Consult a health professional: your child’s dietitian can guide on healthy and nutritious eating. As well as advise you on how to properly manage the need for various multivitamins and other supplements.
5. Avoid fast and junk food of restaurants: fruits and veggies are always a better and healthy choice over outside street foods, try to avoid such food which affects your child’s growth and health. Good options for healthy food include carrot, celery, or cucumber, Plain yogurt mixed with berries, pieces of apple and cheese
6. Always try to have attractive food options: Children are always attracted to a variety of colors and texture that they found in marketed based food. So you try to add some attractive and healthy ingredients in your cooking so your child eats food with its full interest, not with some forceful means.
So, prepare the food chart for babies either after consulting a professional or by keeping in mind all the points that we have shared with you.