Nutrition for kids is the critical part of their growing years. Whatever they eat defines how healthy their future will be. In the foundation years of their life, kids need to eat nutrient rich foods so that they do not end up being deficient in some nutrients. A healthy food chart for kids supports a kid’s immune system, bone and muscle development, cognitive health and overall wellbeing.
Index
In this blog, let’s understand nutrition for kids which will help them throughout their life.
Proteins are essential for multiple body functions, the most important nutrition for kids. From optimal bone and muscle development to supporting the immune system in fighting illness, kids need protein for everything. Some common sources of protein include daily items like milk and homemade cheese, eggs, meats like chicken, beans, legumes etc.
Carbohydrates give our body the energy we need to do our day-to-day activities. They are the body fuel, which is needed for the brain to function, supporting the nervous system and overall body energy needs. Whole grains, fruits, vegetables, beans and legumes are rich sources of complex carbohydrates. These healthy foods for kids provide energy that helps them stay active and focused.
Healthy fats are essential for kids to have as they aid hormone function, memory and absorption of specific nutrients. Avocados, nuts, and olive oil are good sources of healthy fats. Unhealthy fats, like saturated and trans fats, should be limited to promote better outcomes for kid’s health.
Kids’ health needs essential vitamins and minerals for their body to function at its full potential. A lack of immunity nutrients can lead to their deficiencies making kids prone to fall sick. Some essential vitamins are-
Minerals like calcium, iron, and zinc are equally important. These nutrients can be found in a variety of foods, ensuring kids receive a comprehensive mix for optimal growth.
Nutrition for kids includes meals that are balanced with all essential components. Their meals should be planned in such a way that they get all the nutrients throughout the day. A healthy food chart for kids includes:
| Day | Early morning | Breakfast | Lunch | Evening | Dinner |
|---|---|---|---|---|---|
| Monday | 1 glass of Complan milk | Ragi, Cowpea/chicken, methi, tomato, fruits | Rice, red gram, beans, malabar spinach | Complan milk and nuts | Rice, red gram, beans, fruits |
| Tuesday | 1 glass of Complan milk | Wheat, chana/mutton, colocasia leaves, tomato, fruits | Bajra, green gram, ridge gourd, spinach, fruits | Complan milk and nuts | Wheat, chana/egg, bottle gourd, fruits |
| Wednesday | 1 glass of Complan milk | Jowar, chana/fish, spinach, tomato, fruits | Rice, lentils, beans, methi | Complan milk and nuts | Rice, lentil, beans |
| Thursday | 1 glass of Complan milk | Rice flakes, black gram/fish, methi leaves, tomato, fruits | Maize, kidney beans/egg, ivy gourd, spinach | Complan milk and nuts | Maize, kidney beans, ivy gourd |
| Friday | 1 glass of Complan milk | Wheat, rajma/chicken, amaranth, tomato and fruits | Rice, blackgram, beans, malabar spinach | Complan milk and nuts | Rice, black gram, ridge gourd |
| Saturday | 1 glass of Complan milk | Ragi, cowpea/fish, methi, tomato, fruits | Wheat, chana/egg, bottle gourd, drumstick leaves | Complan milk and nuts | Wheat, chana, carrot |
| Sunday | 1 glass of Complan milk | Bajra, Red gram, Spinach, tomato, fruits | Wheat, chana, bottle gourd, methi | Complan milk and nuts | Rice, green gram, ridge gourd, fruits |
Motivate your kids to try new and different health nutrition foods that are good for the kid’s health. Include them in their meal planning so that they can be excited for their meals. Let your child eat with the whole family and avoid any other distraction as it will help them focus on their food more.
Properly planned nutrition for kids includes some healthy snack ideas like hummus with vegetable sticks, yogurt with fruits and berries, nuts and seeds and homemade granola bars. Keep them handy so that children do not pick up an unhealthy snack. These snacks help bridge the gap between meals and ensure children get the nutrients they need.
Ensure that your child is hydrated throughout the day. Hydration is important for the overall working of the body. Give your child a water bottle to carry with themselves.
While planning a nutrient rich foods diet for kids, making sure that they are not allergic to any of these foods.
Kids are commonly allergic to nuts, dairy and gluten. Consult a pediatrician to get personalised advice.
Children who are on special diets like vegetarian or vegan can receive the same amount of nutrients from alternative sources. They can rely on plant based protein like beans, lentils and tofu. Ensuring a variety of nutrient-rich foods will help meet their dietary needs without compromising health.
Parents need to make sure that their kids are eating a nutrient rich diet every day and limit any unhealthy foods so that their child can build a stronger healthy foundation for themselves. A balanced diet helps in muscle development, immunity and cognitive health and overall wellbeing Parents should also consult a pediatrician to get guidance on what healthy nutrition foods will work for their kids. Consider nutritional drinks like Complan that can help provide an nutritional support kids need.
1.Why is nutrition important for kids?
Nutrition for kids is needed for their growth, development, and overall health. It helps in supporting their immunity, cognitive function, and physical growth.
2. What should a healthy food chart for kids include?
A healthy food chart for kids should include plenty of vegetables, fruits, legumes, pulses, and millets while using oils/fats in moderation.
3. How can I ensure my child gets enough vitamins and minerals in their diet?
Providing a variety of nutrient-dense foods and incorporating sources of essential vitamins and minerals into their meals can help meet their dietary needs.
4. How can I encourage my child to eat more vegetables?
Involving children in meal preparation, offering a variety of vegetables, and creating positive mealtime experiences can encourage them to eat more vegetables.
https://www.healthline.com/nutrition/high-protein-foods
https://www.medicalnewstoday.com/articles/322295
https://main.icmr.nic.in/sites/default/files/upload_documents/DGI_07th_May_2024_fin.pdf
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