As parents, one of the primary concerns is caring for one’s child's health. Raising kids into sharp, energetic, and strong individuals can be a priority for most parents. However, to do the same, it's important to take care of their diet as much as possible. A balanced and wholesome meal plan can boost brain health, strengthen the body, and provide the energy to conquer the world.
However, junk food and screen distractions can pose a significant threat to one's health goals. Moreover, a parent’s tight schedule may pose difficulties in planning a healthy meal for a child. In such a scenario, preplanning a healthy meal chart for your child can be a mindful option. You can simply add some healthy ingredients to your day-to-day meals and make them power-packed with nutrition.
To design a healthy meal for your child, there is no need to add all those exotic ingredients. You can keep your child's diet simple and still make it extremely balanced and enriched with nutrients. Here is a list of ingredients that you can add to your child's diet to make it more nutritious and healthy.
Different types of whole grains, such as brown rice, quinoa, oats, and others, are healthy sources of carbohydrates. According to NLM, whole grains are also good for digestion, and are rich in vitamins and minerals. Moreover, they are also good for gut function and may help in avoiding problems like indigestion and constipation. Adding whole greens to your child's diet is a great way to integrate complex carbohydrates.
According to a 2020 ResearchGate publication, various types of green vegetables, including spinach, cabbage, and cauliflower, are essential for a child's immune system. These are enriched with minerals like iron, magnesium, and phosphate. Each of these is important for the production of red blood cells and reducing the likelihood of nutritional deficiencies. Moreover, they are also rich in vitamins and antioxidants that can enhance a child's cardiovascular health and prevent many diseases.
Adding a source of protein to all three meals of your child's diet is essential to support their growth and development. As per NIH, a source of protein, such as eggs or chicken, can help in muscle repair, recovery and support the growth of a child. A child who doesn't get proper protein in their diet may suffer from delayed growth or lack of muscle repair. It may lead to persistent issues in joints and muscles.
Different dairy products, ranging from milk to curd, can be extremely beneficial for your child's health. Milk is one of the most healthy and complete dietary options as it has carbohydrates, vitamins, and minerals. It is also enriched with protein. As per nutrients published in 2021, consumption of curd can be good for a child's gut. Moreover, paneer is one of the best sources of protein for vegetarians. Buttermilk, on the other hand, is enriched with the goodness of probiotics.
According to NLM, different types of healthy fats such as nuts like almonds, and cashews are good for a child's body. Additionally, ghee is also a healthy source of facts that is beneficial for a child's health when consumed in limited quantities. Moreover, kids may also consume seeds like flax seeds, chia seeds, and pumpkin seeds. One can also add healthy fats to their child's diet through mustard, sea oil, or coconut oil.
Having a healthy diet is not just about eating good food. It is also about drinking a lot of water to stay hydrated and avoid electrolyte imbalance. During summer, specifically, excessive sweating can lead to water loss. This may cause a lack of energy, exhaustion, and even fatigue. As per NIH, drinking enough water is very important for proper energy. It may also enhance a child's mood and keep them happy. Other than water, parents may integrate different sources of hydration, like buttermilk, detox water, coconut water, and More
Various types of fruits such as apples, oranges, grapes and watermelons have specific health benefits. These are enriched with the goodness of multiple vitamins and minerals. Moreover, many of these fruits are naturally hydrating, which is why their consumption can be specifically beneficial in summer. According to Elsevier published in 2012, fruits may also help in reducing the risk of cancer and enhance the immunity of an individual as well.
Carbohydrates are the main source of energy for a child. Without carbohydrates, children may feel constantly drained and exhausted. Having a carbohydrate rich diet is especially beneficial for growing kids going through height spurts. As per NIH, a diet deficit of carbohydrates may lead to weight loss. Moreover, optimum carbohydrate consumption is important for protein synthesis in the body as well. Some healthy sources of carbohydrates include sweet potatoes, brown rice, oats, and more.
These are some of the top dietary elements that one needs to include in their child's diet. It may help in creating a balanced diet and keeping your child healthy and energetic.