Our children are at a stage, where they are constantly developing mentally, physically and emotionally. In order for these little minds and bodies to grow suitably, nutrition for kids is essential. Children must not only just eat nutritious food, but should also be exposed to all kind of food that is available. The more varieties that are introduced to children, there is a larger possibility of them acquiring nutrition from various sources of food.
Nutrition for Kids
What does nutrition for kids really mean?
- having a healthy weight;
- evading health problems related to body fat;
- gut health
- brain growth and performance.
A well-balanced diet consolidates all the food groups described in the food guide pyramid. Early childhood is a significant time where nutrition for kids should be practiced.
Healthy eating patterns at home encourage children and play a vital role in their upbringing. A well-balanced diet is a solution to healthy eating habits because it provides children with the nutrients they need to grow.
School-going kids need about 1,600 to 2,500 calories per day. Children between the ages of 5 -6 need 4.4 calories per kgs of body weight, and those between 7 and 11 need 3.4 calories per Kgs.
If you constantly worry about nutrition for kids, then I would highly recommend don’t worry too much about your child not eating enough, since children this age usually eat when they are hungry. Never force feed.
Nutrition for kids is just like an adult body needs nutrition; such as vitamins, minerals, carbohydrates, protein, and fat. Kids, however, need various amounts of particular nutrients at different years.
9 essential nutrients that every child should get on a daily basis:
1) Protein –
Protein helps a kid’s body produce cells, break down food into energy, combat disease, and transport oxygen. Foods that contain high levels of protein include:
- Dairy products
Fats are a wonderful reservoir of energy for children and essential for nutrition for kids. They are easily collected in a child’s body. They are also significant in helping the body to properly use some of the other nutrients it needs. Foods that contain high levels of fats include:
- Whole-milk dairy products
- Cooking oils
Carbohydrates are truly the body’s most significant source of energy. They help a kid’s body to use fat and protein for developing and rebuilding tissue.
some examples of carbohydrates are –
Calcium is vital and plays an important part in nutrition for kids. It helps to build a child’s healthy bones and teeth. It is also vital for blood clotting and for nerve, muscle, and heart function. Foods that contain high levels of calcium include:
- Ice cream
- Egg yolks
Iron is essential for a child to build healthful blood that transports oxygen to cells all over the body. Foods that include large levels of iron comprise are:
- Whole grains
- Iron-fortified cereals
Nutrition for kids is incomplete without Fiber. It helps bowel regularity. Foods that contain high levels of fiber include:
- Whole-grain cereals
- Kidney beans
7. Vitamin C
Vitamin C fights off the common cold also it holds the body’s cells collectively, helps the body heal injuries, and is important for developing strong bones and teeth. Foods that contain high levels of Vitamin C include:
- Citrus fruits (such as oranges)
How to inculcate healthy nutrition for kids?
1) Eat as a family and eat the foods that you want your children to eat. If you yourself are choosy, your children are most probably will imitate the same. Be a role model. Kids eat the way you eat
2) Keep healthy food at hand. When kids are hungry, they tend to look for junk foods.
3) Never use food as a reward
4) Focus on overall diet and not just at one meal
5) limit screen time especially when family or kids are having meals
6) Set snack boundaries. Do not try to stop junk, else, your kids may end up craving it more.
7) Praise your child’s healthy choices
Thank you for reading Nutrition for Kids
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