All the kids are busy day long, everyday. They are always up to something or the other. Let it be studies, sports, music, dance, painting or karate classes. So, they are very active throughout the day. Thus, it is very important to take proper care of their health, food and nutritional intake.
The basic point of a kid’s diet is that it should be full of health as well as tasteful too. Now days there are plenty of readymade and processed food available in the market, which solves the tasteful factor for their regular lunch box. But think again if those attractive processed food are healthy for your kid or not. Usually in the processed food the quantity of salt and sugar is way too higher than required.
For the well development and growth of your kid, proteins and calories are most essential factors. If the nutritional intake is improper or less, it affects the normal growth of the kids. At this growing age, it is the best time to induce the good eating habits, so it is very important to check your kid’s food at this stage.
Kids need lot of Omega 3 and Omega 6 and unsaturated fats like fats such as from fish (Hilsa, Tuna, Salmon, Mackerel, and Sardine etc.), Mustard oil, Olive oil, Ghee, Coconut, Almond, and Walnut etc. Sunflower seeds, Corn and Avocado are the few examples of Omega 6 rich food/ products.
Protein is an indispensible factor in Kid’s diet. But too much of it affects the kidney health and functioning. Nuts, Seeds, Fish, Sprouts, Pulses, Milk, Egg, Paneer and Chicken etc. are rich source of Proteins.
This is the most important part of kid’s diet. Food items which are highly rich in carbohydrate are Fruits, Vegetables, Breads, Brown Rice, Whole grain Bread and Pasta. After a day of enormous activities and play, kids burn a lot of calories. So it is very essential to include food items which produce energy, such as Carbohydrates. After the intake of food, it is converted into Sugar molecules. This is known as white Sugar. White sugar makes the body Hyper active. As a result there is a quick energy release and exhausts away quickly too. That is why it is not advisable to have packaged or processed food. To overcome this deficit it is highly recommended to eat fruits and produce natural Sugar.
Fruits and vegetables
Vitamin C present in Fruits and vegetables helps to fight with many infections and diseases. Fruits rich in Antioxidants help to combat degenerative diseases.
Tips to grow good food habits for Kids
Involve your kids in the entire process of food preparation. Listen to their taste and ideas and apply it in a healthy way. Make the food decorative so it attracts the kid.
Try to include fruits in every meal, let it be Breakfast, lunch, Snack or dinner. Kids might not like having fruits and vegetables on a daily. Do not over force them. You should practice eating fruits and vegetables every day. Your interest will encourage the kids to have it.
Fee the kid according to a fixed schedule. Reduce the munching habit in between gradually. If the kid hates to have green vegetables, prepare and serve it in a very tasty, healthy and good looking manner. It should smell good.
Healthy Cooking Tips
1) Use Honey instead of Sugar. You can use dry fruits too.
2) Use Rock salt in place of Iodized salt. Sea salt can also be used. Iodized salt can cause Hormonal problems.
3) Make some Fruit Smoothie or Fruit Sherbet. Introduce some Vegetable pulp with Rice or Bread.
Tasty and Healthy Snacks
1) Fruit Salad
2) Jacket potato with Mixed Vegetables.
3) Steamed Vegetables with Yoghurt dip.
4) Fruit Crumble (Honey + Dried fruits).
5)Fruit and Vegetable Cake.
Photo Credit: Guideto.com