Parenting Tips – Best Nutritious Foods for Kids Growth
Mobile games, always spending time online, junk food have changed the lifestyle of today’s generation, especially children. Instead of going out to play, they play mobile games at home. will be online. This is definitely not a good practice. Children’s nutritional needs are being neglected due to excessive consumption of junk food, reduced physical activity, and excessive viewing of mobile screens. A sedentary lifestyle has entered the lives of not only adults but also children. So, how to give nutrition to children? First we need to understand what nutrients, what vitamins, what lifestyle changes are needed.
On the importance of nutrition for children, “Parents should know what nutrients children need. Nutrition is the basis for physical and mental development of children. When we give a balanced diet, it plays an important role in overall growth, immunity, prevention of health problems in children. Nutritious food is essential to keep your baby active and energetic throughout the day”. 6 Ways to Eat Nutritious Food for Kids.
1. Balanced Diet:
Make sure your children eat carbohydrates, proteins, iron, calcium, good fats, fruits, vegetables, nuts and whole grains. Give this food to your baby 4-5 times a day. It provides your children with the nutrients they need for their growth.
2. Hydration is Very Important:
Make sure your children drink enough water daily. Don’t drink soft drinks when you feel thirsty. Give your child water-rich foods like watermelon, mulberry, cucumber, watercress, lychee, grapes etc. regularly.
3. Cut down on Junk Food:
Introduce healthy, tasty snacks to kids at an early age. Encourage your child to eat nutrient-dense foods instead of high-calorie snacks. Replace processed foods, soft drinks, unhealthy junk foods, and sugary snacks with fruits, vegetables, whole grains, and pulses. Eating nutrient-dense foods will give your baby protein, minerals, and fiber, while cutting down on snacks that are high in fats and sugars.
4. Include Omega 3 Fatty Acids for Brain Development:
APA, ALA, & DHA Along with magnesium, vitamin B complex plays an important role in your child’s cognitive development. So make sure your kids get enough of these in their diet. Fish oil is high in omega-3 fatty acids. Roasted walnuts, soaked almonds, chia seeds, flax seeds and ghee are rich in nutrients.
5. Calcium is very Important:
Calcium is very important for your baby’s bone and teeth development. So make sure you have enough calcium in your daily diet. Milk, cheese, curd etc. supplement these nutrients. If your child is allergic to milk, include greens, vegetables, almonds, beans, tofu in the diet. In particular, your baby needs sunlight to get vitamin D. So let them play outside for a while.
6. Include Iron in your Diet for Growth & Energy:
Iron plays an important role not only in the growth of red blood cells, but also in improving the serotonin hormone (which improves our mood). Recent studies suggest that iron may also help reduce ADHD symptoms. So give your kids iron-rich meats, poultry, fish, beans, nuts, and leafy greens. Along with these foods, including guavas, oranges, lemons, and tomatoes, which are high in vitamin C, iron can get the full benefits.
7. Provide Essential Vitamins, Minerals:
Vitamins A, B, C, D, E, K are very important for immunity, eye health. Include carrots, citrus fruits, greens and dairy products in your diet to get these for your kids. This is called rainbow diet. Follow this diet to get all the vitamins your child needs.
Best Nutritious Food Tips for Kids
When it comes to providing nutritious food for kids, it’s important to focus on a balanced diet that includes a variety of nutrients. Here are some tips for ensuring your kids’ meals are nutritious:
Include Fruits and Vegetables:
Encourage your kids to eat a variety of fruits and vegetables. These provide essential vitamins, minerals, and fiber. Offer a range of colorful options and involve your kids in selecting and preparing them.
Choose whole-grain products such as whole-wheat bread, brown rice, and whole-grain pasta. They contain more fiber and nutrients compared to refined grains.
Include lean sources of protein in their meals such as chicken, turkey, fish, legumes, eggs, and tofu. Protein is essential for growth and development.
Dairy or Alternatives:
Provide calcium-rich foods such as milk, yogurt, and cheese. If your child is lactose intolerant or follows a plant-based diet, opt for fortified non-dairy alternatives like almond milk or soy milk.
Limit Processed Foods:
Minimize the consumption of processed foods, including sugary snacks, fast food, and pre-packaged meals. These often lack essential nutrients and can be high in unhealthy fats, sugar, and sodium.
Offer nutritious snacks like cut-up fruits, vegetable sticks with hummus, yogurt, nuts, or homemade trail mix. Avoid sugary snacks and opt for healthier alternatives.
Encourage your kids to drink plenty of water throughout the day. Limit sugary drinks like soda and fruit juices, as they can contribute to excess calorie intake.
Limit added sugars: Be mindful of the amount of added sugars in your kids’ diet. Read food labels and choose low-sugar options. Opt for natural sweeteners like honey or fruits when needed.
Aim for balanced meals that include a combination of protein, carbohydrates, and healthy fats. This helps provide sustained energy and promotes overall well-being.
Set a Good Example:
Be a role model for your kids by practicing healthy eating habits yourself. Children are more likely to adopt healthy eating patterns when they see their parents or caregivers making nutritious choices.
Remember, it’s important to consult with a pediatrician or a registered dietitian for personalised advice regarding your child’s specific dietary needs.