Parents nowadays are extremely concerned about the health of their kids. Children are innocent and often fall prey to this overly publicized unhealthy junk food that negatively affects their overall health.
These poor health choices can be harmful and often result in deficiencies or obesity in the future. Fortunately, a good Health and Nutrition regimen can always act as a guide to help you avoid such possibilities and help you maintain your child’s help.
Health was never considered as important as it is now and managing your nutrition is one of the best ways through which you can adequately fulfill your basic health requirement. With an increase in awareness and more child-related health problems, parents now have to be extra vigilant to refrain from such possibilities and outcomes, therefore they must keep themselves constantly updated and informed on food and nutrition.
Healthy food choices often result in healthier outcomes in terms of the physical, mental and overall well-being of a child.
Children should be encouraged to consume a variety of foods with nutritive value. If you are a parent and are as concerned as us then look no further because the following blog outlines all there is to know about the basic Food and Nutrition requirements to keep your child healthy, fit and fulfilled.
Each Below mentioned nutrient is important in its own specific way and hence a combination of all should be eaten to get the most out of everything and increase the value of your meal.
It is often stressed that calcium intake is essential for kids and it is for a reason. A young adult is going through several physical changes and is constantly growing.
Calcium helps with the formation of new bones, teeth and also fulfills the growing requirement. This period of transformation from a child to an adult is concentrated on using most of the nutrients to form, repair and sustain the growth of a human body whereas the lateral is focused on repair and maintenance mostly.
Vitamin D is essential for the absorption of calcium and hence should be consumed accordingly.
- Cheese and
- Yogurt is all excellent sources of calcium, apart from this Beans and Lentils, seafood, leafy green vegetables are all a part of calcium-rich foods as well. Drinks with low fat and extra added calcium are also available in the markets that are a healthy alternative.
Bad fats to essential fats
Trans-fats (like Crackers, Microwave popcorn, Cream-filled candies & Fried food) are extremely harmful and are often found in junk food and sugary drinks, all that contributes to making kids
- Acne problems
- Hormonal imbalance,
- And obesity is just a few of the many problems caused by an excess intake of trans-fats and hence should be avoided as much as possible.
However, all fats are not bad and many people out there are not aware of most of them. Omega-3 and Omega-6 essential fatty acids are healthy fats that experts encourage one to consume.
They are found in fish like Salmon, fish oil, vegetable oil, and nuts and seeds. Avocado is another nutrient-rich food with healthy fats that can be incorporated in milkshakes or smoothies for greater benefits.
Vegetables and fruits
Vegetables and fruits are a great source of vitamins, minerals, and dietary fiber, all of which are responsible for different yet essential functions.
Although required in limited quantities, these nutrients are extremely beneficial and aid in functions like growth and production, however, the fact how much kids dislike vegetables cannot be ignored here.
Get your kids used to eating vegetables by making it a part of every meal and snacks. Green leafy vegetables like
- Cabbage, are all rich in Vitamin A.
It is important to note that Vitamin C is needed for the absorption of iron and hence acts as yet another important nutrient. Your body cannot make most of these vitamins on its own and hence should be consumed from other alternatives to fulfil your body requirements, such as sunlight is a great source of Vitamin D and can be obtained naturally.
Most of the vitamins and minerals are responsible for your mental well-being and prevent problems like depression and anxiety, which are becoming increasingly common in kids nowadays.
Apart from this, one should try to explore new healthy recipes that incorporate vegetables in a fun way that is enjoyable for kids.
Bloating and constipation are another problems faced by many young, adults and especially kids. Consumption of junk food above all is responsible for this.
More regular consumption of fiber-rich foods will help children get rid of these problems.
Any problem that one would normally face is because of diet. If you are not maintaining a healthy lifestyle of your kids, you will often find yourself worried with a doctor’s prescription in hand.
Dietary Fibers are helpful in stabilizing insulin levels in the body preventing diseases like diabetes and heart disease.
Protein is another essential component responsible for building bones and repair and maintenance.
Apart from these proteins are important for making enzymes, hormones and other body chemicals. Poultry, Meat, Dairy, and Seafood are all a rich source of protein. A combination of other foods like legumes, beans, seeds, and nuts should be eaten together, also known as complementary proteins, together they give the same amount of protein meat or poultry does.
With that being said, parents are responsible for their child’s wellbeing. Nutrition knowledge is one thing most of us lack because we are used to eating food that was brought to us by the previous generation and we never questioned the old way of doing things.