Know about the healthy food for children
A growing child needs proper nutrients and energy which can be achieved through healthy food only. Also this healthy food should be eaten regularly by the children. The healthy and balanced food will keep the children healthy, happy, active, fit and immune to diseases. It is also a notable point that children require 5 to 6 meals in a day because they have comparatively smaller appetites. The balanced and healthy diet for kids include foods like cereals, whole wheat bread, fruits and vegetables. These foods should always be there as the major part of the children’s diet. Likewise, the foods as fish, meat, soya products, pulses, milk and cereals provide the necessary proteins to the growing children.
Healthy food contains calories
We all know that children require more calories in comparison of the adults. This is so because the children perform high cellular activities. The more active a child is, the more calories are needed by him. Also, these calories cannot be taken from one food only. The calories should be taken from various foods. The calories should be taken from the baked and grilled foods in comparison of the fried and fatty ones. Also the foods like whole grains and enriched cereals should be consumed by children as they provide ample calories to children. Again, the children should not be given the sweets regularly with the misunderstanding that they will provide high calories to them. Such foods should rather be avoided.
Healthy food fulfils the protein and iron requirement
Protein play a very important role in the growth of children as proteins are the building blocks of life. For fulfilling this requirement, the children should intake food that is good in protein content. The best example for such food item is egg. It is full of not only the proteins but it also provides the necessary calcium. The protein also helps in the muscular development of the children. The other foods that can supply good amount of protein include meat, milk, pulses etc. For children who are at the growing stage of their life, it is necessary to eat the proper amount of proteins. It helps in the proper functioning of the body and also it is very useful in building muscles. The iron forms a part of hemoglobin. Iron is necessary for most of the growing cats of a child. It increases the amount of blood in the body. Iron keep the children away from so many diseases. The iron can be given to the children in form of green leafy vegetables like spinach, cabbage or it can be obtained through liver and rice flakes. You can also serve bananas daily for providing iron to your kids.
Healthy food provides vitamins, minerals
The vitamins and minerals are present in various fruits and vegetables. Such foods should be supplemented in a sufficient form. Various fruits should be given to children so that their vitamins’ requirement can be fulfilled by them. The children should eat as many fruits as they can. The best time for the consumption of foods is between 4 to 6 in the evening when children plan to go outside to play. This way they will get an energetic as well as healthy food before burning their extra calories during playing.
Healthy food fulfills the calcium requirement
Calcium is essential for all of us for the strong bones and teeth. The calcium rich food like milk and its products, green leafy vegetable, egg, ragi and fish should be consumed regularly by the children. Milk and its various products are full of calcium. Also most of these products are liked by children. Milk should be made a necessary part of your kids' diet. Children like butter, cheese, ice cream, yogurt etc and so you may easily fulfill their calcium requirement. This way your children will get the required dose of calcium which is quite essential for the growth and development of kids.
Healthy food has carbohydrates
Carbohydrates should stay as a major portion of your kids' diet. Carbohydrates provide energy needed by children for their growth and development. Carbohydrates also improves the immune system and helps in different developmental processes of a child. They are also necessary for the storage and transport of energy. Carbohydrates can be found in wheat, rice, maize, bread and many other things.
Healthy food includes perfect balance of fats
It is sure that children do need a certain amount of fats but that does not mean that you let them eat oily and fatty food in big amounts every day. This will only create a problem for them. Keep your children away from fatty foods, heavily fried food and also from the fast foods. Such foods are low in nutrients. However do not forbid kids from such foods altogether. Let them have it occasionally.
Healthy food includes fruits & vegetables
Lots of fresh vegetables and fruits should be a regular part of your kids’ diet. Fruits and vegetables will offer vitamins, minerals, fiber and various other nutrients to the child’s body. The fruits are the best food that any child or adult can have! You may serve fruits in a variety of way like use them in custard, serve them in salad or simply cut them and serve the slices. You can also make interesting , delicious milk shakes and fruit juices from them.
Certain tips to make your child eat healthy food
Tip 1 for healthy food for kids
Provide 6 meals in a day to your child : Children are children and they cannot be guided and controlled the way the adults can. Mostly children are seen eating while they are running or walking. They do not sit at one place to eat. Though we should try our level best to make them learn the right way of having food. Due to this moving habit of children, they are unable to fulfill their hunger in the right way. Otherwise also, as said earlier, children require more energy then adults. So what we can do is that we increase the number of meals for kids. Try to provide six meals a day to your children. Let them have a heavy breakfast. This should be followed by a brunch. Then, it can be the lunch time. The fourth meal can be the before-evening meal which may comprise of some fresh juice and healthy snacks. The fifth meal can be served at the time when the children come back from their play. The sixth one will be of course the dinner.
Tip 2 for healthy food for kids
Do not feed a child forcibly : This will make the child obstinate. If your child is not ready to eat than do not forcibly put things in his mouth as it will make him even more irritating. Give him some time. try to tell him some interesting story. Tell him about the positive effects of eating properly.
Tip 3 for healthy food for kids
Make the healthy food appear interesting in presentation : Children get attracted towards beautiful and colourful things so if you too are going through the problem of major leftovers in your children’s plate, then try to be a little creative next time. Make colourful dishes for your child. Make pretty figures in food items. For example you may bake cookies in the shape of stars or similar things.
Tip 4 for healthy food for kids
Discourage the fast food and encourage the healthy food in children : Now a days, fast food has become so popular among every age group that it seems really impossible to get rid of it. But do not give up and try to discourage the fast food in your children. Fill his tiffin with tasty and interesting food so that he does not get attracted towards pizza or burgers