Balanced nutrition is essential for developing children as it sets the stage for their physical and mental growth. A balanced diet ensure that they get the nutrients required for immunity, brain functioning, and development. But with hectic lives and processed foods on the rise, it’s imperative to make the proper nutritional intervention.
Children have growing bodies; hence they require more nutrition than the adults. To grow and develop optimally, children need adequate nutrition to be healthy. Generally growing kids need a balanced diet rich in essential nutrients like protein, carbohydrates, healthy fats, vitamins, and minerals to support their growth and development.
Our in-house expert, Dt. Aparna Pandey, MSC-Nutrition and Dietetics, shares some dietary dos and don’ts for developing children so that right nutrition takes care of their growth.
Dos: Healthy Eating Habits
1. Balanced Diet: One must ensure that children get a lot of nutrients through like proteins, fats, carbohydrates, vitamins & minerals. Food like lentils, eggs, milk, poultry, and nuts must be included in their diet for muscle strength. To address their energy needs whole grains such as oats, wheat, and brown rice must be included. Additionally, healthy fats like nuts, seeds, avocado, and ghee must be added for brain growth. Fruits and vegetables can help boost immunity and help in maintaining overall well-being.
2. Proper Hydration: Kids tend to forget to have sufficient water throughout the day. Parents, must ensure that their children drink 6-8 glasses of liquid during the day. One may add fluids such as coconut water, buttermilk, and fresh fruit juices.
3. Nutrient-Rich Snacks: Junk food should be eliminated from their diet. Instead of junk food snacks, give them roasted makhana, nuts, seeds, sprout chaat or fruit yogurt, whole wheat sandwiches and home-made laddoos.
4. Adequate Calcium & Vitamin D: Strong bones need calcium and vitamin D, which are found in dairy foods, leafy green vegetables, and sunlight. Promote outdoor play to stimulate natural vitamin D formation.
5. Establish Healthy Eating Habits: Make meals fun and distraction-free (no TV or devices). Engage children in food shopping and meal preparation. Have regular meal times to create a routine.
Don’ts: Mistakes in Nutrition
1. Steer clear of too many processed & junk foods
Fast food, junk food, and soft drinks have the potential to cause obesity, poor immunity, and lack of concentration. Restrict high sugar content, trans fat, and artificial preservatives in their food.
2. Don’t Force-Feed
Forcing children to consume food might result in a negative association with it. Instead, provide a variety of foods and allow them to discover what they like best.
3. Limit Sugar & Salt Intake
Extra sugar causes cavities and hyperactivity, while excess salt increases the tendency towards high blood pressure in adults. Instead, use honey and fruits naturally.
4. Do not skip Breakfast
Breakfast boosts energy and aids in concentration. Skip it, and there is bound to be slowness and unhealthy between-the-meals-eating. Serve idli, poha, oats, or whole wheat bread with peanut butter.
5. Say No to Emotional Eating or Overeating
Teach children to eat when hungry, not out of boredom. Emotional eating can result in weight gain and abnormal food relationships.
The Bottomline
Raising healthy eaters is a matter of balance and consistency. Parents must ensure to give nutritious meals, promote physical activity, and establish a positive food environment in their home. By adhering to these dos and don’ts, you can assist your child in developing lifelong healthy eating habits that will serve them well into adulthood. For professional guidance – CLICK HERE!
FAQ on Children’s Nutrition
What makes a child healthy?
Child physical health is more than just tracking their height and weight. It may include good nutrition, restful sleep, enough physical activity, timely immunizations, and strong dental health.
What are signs of a healthy child?
Signs of a healthy child include:
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Healthy Weight
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Good appetite
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Changes in height according to the age
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Good energy Level
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Mental stability
What is most important for growth?
Nutrition plays a very important role in children’s overall growth. Children without optimal nutrition may not be as tall as children with adequate nutrition.
