Most mums are plagued by children with picky eating who hold everyone to ransom with their fussy eating habits. The ages between 3 and 12 are the most challenging as mothers struggle to ensure that their child get enough in terms of nutrition.
Let us see some simple tricks and twists to help moms understand food better so that their children start to eat healthy and nutritious food.
The Thumb Rules
Establish Good Eating Habits Right from Infancy
It is very important for mums to introduce healthy foods to their babies as soon as they are weaned from the breast. The child should be eating what the family eats as soon as he/she is a year old. There is no need to puree and mash food for the child. Teach the child to eat grainy food like rice, dals and chapattis whole without blending them. Introduce the child to a variety of tastes.
Have your meals together as a family. That way your child is encouraged to model the family’s eating habits and will most likely adopt healthy food habits.
Educate them about nutrition by explaining to them the food chart. Do so with the help of games and videos so that the child relates to and enjoys the process.
Best Foods For Your Child
Let us understand the food pyramid to see what your child essentially needs.
Grains come right at the bottom of the food pyramid occupying the maximum space. They are a good source of carbs, fibre, iron and vitamin B. They give the child the energies and calories to perform various tasks. Avoid refined carbs like Maida. Include whole grains like whole wheat bread, whole-wheat pasta, semolina, oats etc. Focus on the presentation of the food. Serve the food in the form of interesting sandwiches, pastas, dosas and idlis, all of which the child will enjoy. You can give the child kathi rolls or noodles with lots of veggies.
These are a good source of fibre, folate and Vitamins like A, C, E and K. They are essential for healthy skin, hair and bones. They also help to boost the child’s immunity. Serve veggies in appetizing ways like corn in a cup,salads with dressing, vegetable pancakes, fruit smoothies and lightly fried kebabs.
They are rich in potassium, fibre and vitamin C. Feed the child a variety of foods like citrus, apples, grapes, bananas, melons etc.
Let him/her have a taste of all kinds of food. Serve them in the form of jellies, smoothies and homemade ice creams. Frozen yoghurt is also a good option.
Best Fruits And Veggies For Kids
Healthy Diet & Lifestyle For Overweight Teens
The Best Foods For A 1 Year Old
The Best Finger Foods For Babies
Fruits To Be Administered To Toddlers
Foods That Help You Grow Taller
The Milk Group
Milk is an essential source of calcium and is needed for strong bones. Give it in the form of cheese, curd, smoothies and paneer.
Convert all of these into snacks like paneer tikkas, cheese sandwiches etc. Give the child kheer, custard and puddings.
Meat and Beans
Fish, poultry, eggs and pulses are a rich source of proteins, which help in repair of worn out tissues and fight off anaemia. Eggs are the best source of protein. Give the child one egg every day. Cakes and egg pancakes are other options. Chicken and fish can be served as fried, grilled, tikkas and wraps. Give the child a variety of pulses.
Oils are needed in miniscule quantities and are needed to protect the organs and provide the essential vitamins like A, D and K. Olive and mustard oil are good choices. Serve ghee and butter in moderation. Give the child nuts in the form of cakes.