Introduction:
Nutrition for kids is important for their growth and development. Lack of nutrients in the diet can lead to a lack of immunity and various developmental disorders. Parents can help children to develop healthy eating habits from childhood. Providing the right nutrients from a younger age is important for the proper growth and development of the child and to prevent various deficiencies.
What Are the Nutrition Tips for Kids?
1) Make The Child Follow a Balanced Diet:
Providing the right nutrients is essential for the proper growth and development of the child. If the child does not have an adequate nutrition-enriched intake, they might develop various deficiency-related disorders. In children, night blindness is due to Vitamin A deficiency, whereas a deficiency of vitamin C might lead to scurvy (bleeding gums). Lack of protein in the diet, then the chances of developing protein malnutrition are quite likely.
2) Make The Child's Food Interesting:
Many parents these days complain that their children do not feel hungry. This may also be because of the boredom of having the same type of food every day. But on the other hand, purchasing a pizza for the child will make them very happy and ask for more. In such a situation try making healthy food interesting. Transform regular chapati into chapati pizzas by adding lots of vegetables to it. For protein, add shredded chicken or cottage cheese to it. Children will lovingly and happily have it. Try preparing whole wheat noodles with veggies added to them. This is healthier than the processed noodles available in the market that the child craves, thus spoiling his or her health.
3) Eat The Meal Together:
When having meals with family together, the child automatically starts developing a sense of safety. When having meals with family, remember that parents are role models for the little ones. If elders complain about having vegetables, then children are imitators. They, too, would start behaving like that. One cannot expect the child to be perfect and listen to whatever parents say if they do not practice it.
4) Avoid Screen Time While Eating Food:
Limiting the use of mobile phones or television, especially while eating food, is a good way to teach children to respect food. Switching on the television while eating food would make the child engage in mindless eating. It is important to teach mindful eating techniques to children and ourselves as well. Also, avoid giving children phones to play with while eating food. These habits should be developed from childhood itself, or kids turn out to become stubborn if not corrected from a younger age.
5) Make Meals Time a Priority:
Make good meal timing for the kid. Make the kids comfortable, and talk to the kids. Take to monitor the eating habits of children.
Prepare healthy food at home and avoid obsessive calorie counting.
6) Ensure That The Child Had Plenty of Water Every Day:
Water is an essential nutrient that does not have any calorific value, yet it possesses various health benefits in adults and children. Make sure that the child has at least 8 to 10 glasses of water regularly to prevent problems like constipation and piles and to keep the child very well hydrated. Planning the frequency by having at least one glass of water every hour. This can be practiced for at least 8 to 10 hours. Because having liters of water just at once would make the child use the washroom too often (4 to 6 times an hour). Hence, the distribution of water in time intervals plays an essential role in maintaining the proper hydration status of the child. Water also helps to flush out harmful toxins from the body. Hence, remember to stay hydrated always. Avoid giving the child aerated drinks to quench the levels of thirst. It contains very high levels of sugar and is bad for the child's system. Prepare various detox drinks using mint, cucumber, and coriander for the child instead.
7) Avoid Giving Processed Foods to Children:
With today's fast-paced life and parents' working schedule, various convenience foods have come up in the market. They contain trans fat, which is made up of partially hydrogenated vegetable oil and is very harmful to the child's health. Avoid giving them processed foods like chips, ready-made burgers, nuggets, etc. Instead, whole grain bread, vegetables, and chicken sandwiches would be healthier alternatives for the child. Ensure to give healthier options to the kids. Again, deep frying foods are not a good option for kids as they contain trans fat and may lead to childhood obesity and other problems. Steamed vegetables and baked food are good snack options for children. Try making whole wheat vegetable wraps for the child. Some good sources of protein like sprouts, cottage cheese, or some amount of shredded chicken can be added to these whole wheat wraps.
8) Take the Child Grocery Shopping:
When taking children grocery shopping, educate them about selecting healthy food choices. Also, help the kid read food labels and choose healthy foods from the supermarket.
9) Involve Kids in the Kitchen:
Teach the basic chopping works to the children. Let them use a plastic knife instead of the normal knife. They can be taught basic stuff like making salads or sorting vegetables in whole grain bread while making a sandwich. When kids are engaged in making food, they will happily consume those foods even if the child is a fussy eater otherwise, because they had made efforts to prepare the food.
Always appreciate the child's efforts and encourage them for that. Keep these nutrition tips in mind for the good health of the child.
Conclusion:
Building healthy eating habits for kids is not so easy, it requires constant effort and also understanding of the needs of the child. There is no particular food chart or routine, and it depends on the kids. Starting good eating habits at a younger age is better than trying the same at an older age. Good food is required for the overall development of the child both mentally and physically.
