The type and quality of meals a child consumes in a day can have a significant impact on their health and also protect them against various diseases. Keeping your child's meals well-balanced and holistic can help avoid nutritional deficiency and is a key to better health. A healthy and balanced diet consists of a mix of different types of micro and macronutrients.
As per nutrients published in 2020, a well-balanced diet helps keep a child happy, motivated, and energetic throughout the day. Moreover, by using a variety of ingredients to prepare meals, parents can encourage their children to finish everything on their plates.
Creating a balanced diet can be complicated for parents who are just starting to understand the importance of food and nutrition. However, this can be made possible by following these simple tips that are easy to execute.
As per Elsevier, published in 2012, fruits and vegetables are a substantial source of vitamins, minerals, antioxidants, and dietary fiber. All of these are extremely important for a child to stay fit, immune to health problems, and energetic throughout the day. Eating fruits and vegetables helps improve digestion, enhance the quality of a child's skin and hair, and boost energy levels.
According to PHN, various types of dairy products, including milk, cheese, paneer, and curd, offer multiple health benefits. Milk is considered one of the most nutritionally balanced foods, rich in calcium, protein, and carbohydrates. Moreover, curd has good bacteria that can aid digestion and provide immunity to your child. Paneer is an excellent source of protein and can assist in your child's growth and development. Hence, including dairy products can be highly beneficial for your child's health and add a lot of variety to their diet.
As per CMR, junk food can lead to an increased risk of cardiovascular problems, obesity, and chronic diseases like diabetes among kids. The widespread consumption of junk food is a primary cause of vitamin and mineral deficiencies among children. It may not only lead to weight imbalance, but also hinder a child's growth in height. Moreover, regular consumption of junk food can pose a significant threat to a child's cognitive development.
It is essential to recognize that, aside from junk food, consuming various types of packaged food and groceries can also pose a threat to your child's overall well-being. Often, parents may not notice the labels on different types of packaged foods. These food items, otherwise termed ‘healthy’, may contain some harmful chemicals and substances to enhance their shelf life. Hence, instead of eating packaged food, parents can try to include fresh groceries.
In addition to the quality of the food your child eats, the quantity is also significant. As per the age and appetite of your child, you must try to give them the appropriate amount of food needed by their body. Eating excessive food can lead to weight gain, while eating less food than required can cause malnutrition. Creating a holistic diet that consists of all the nutrients in optimum quantities can be helpful.
As per NIH, high intake of sugar in the form of sugary drinks, desserts, and other such foods may cause a sugar rush among kids. Other than making kids vulnerable to problems like diabetes and obesity, it may also impact a child's ability to think and develop their cognition. Instead of feeding your child food items rich in artificial and refined sugar, you may feed them natural sources of sugar, such as dates, fruits, and others.
Mealtime is supposed to be a critical period when all family members come together and share a meal. This may help the child understand the value of eating their food and finishing everything on the plate. Parents can encourage some positive habits, such as choosing healthy options and refraining from talking while eating. Moreover, during this time, parents may also encourage their children to stay away from all kinds of digital devices, such as mobile phones or laptops, and focus entirely on their food.
These are some of the best ways to ensure that your child has a well-balanced meal filled with all the necessary nutrients. All of these steps can help instill important nutrition-related values in kids and encourage them to make mindful choices.