Healthy food is very important for the physical and mental development of children. Eating healthy keeps children energetic and also sharpens their minds. Family members can also inculcate the habit of healthy eating in children. In such a situation, it is very important that children are made aware of the good and bad aspects of every food item so that children develop the habit of healthy and good eating right from childhood.
Harmful Effects of Junk Food
Children are easily attracted towards junk food, but it is very important to tell children that junk food does not benefit the body in any way. Children should be given only that food which is rich in nutrients. Good nutrients help in avoiding obesity, weak bones, etc.
Essential Nutrients for Children (Healthy Foods for Kids)
For the overall growth of children, it is important that we follow such a diet so that children can get complete nutrition (Nutritious Food for Kids). For this, the diet plan given below can also be followed.
Whole Grain
4 servings daily. Under this, children can be given wheat pen cake, multigrain toast, wheat bread sandwich, brown rice, etc. Other whole grains can also be given to children in tasty form. Grain porridge, grain flour, corn and wheat breads etc. can be given.
Protein
Two servings a day. Encourage children to eat a variety of proteins, such as eggs, fish, chicken, baked beans and pulses.
Vitamins and Minerals
Consult a doctor at once for vitamin and mineral supplements. Better advice will be available according to the weight and age of the child.
Iron
Iron is an important mineral for blood formation. Green leafy vegetables are good sources of iron. Green vegetables should be a part of children’s daily diet. Iron supplements can also be given to the child on a doctor’s consultation.
Fruits and Vegetables
Two servings daily. Fruits and vegetables can also be given as snacks. Apart from this, vegetable soup can also be given. Fruits and vegetables contain high amounts of vitamins and minerals. Vitamins and minerals are essential for healthy skin, good growth, development and fighting infection. Vegetables are rich in fiber which contains Vitamin A, C and micronutrients like magnesium and potassium. Antioxidants are also found in vegetables which give children’s body the strength to fight diseases. Foods rich in vitamin B are whole grains, meat and dairy products.
Milk and Dairy Products
Include three servings of cheese, curd, milk pudding, etc. daily. Full cream milk can also be given to children.
Reduce Sugar Intake
- Prevent children from consuming artificial sugar, such as artificial drinks, juices, etc.
- Make it a habit to feed any food item to children by making it tasty with less sugar.
- Keep children away from processed foods like white bread and cakes etc.
- Freeze fruits and vegetables at home and mix them into children’s drinks. Prepare fresh juice at home and give it to children.
- Reduce Salt Intake
- One teaspoon contains 2300 mg of sodium. In such cases, give less salt to children.
- Keep children away from restaurants, processed and packed food. Such food items contain sodium which harms children.
- Eat fresh fruits and vegetables instead of canned vegetables and fruits.
- Feed less potato chips, finger chips, etc.