All humans somehow instinctively know from the beginning that food is an important part of sustenance and survival. While it is important to include all kinds of food in the diet, there that certain things that are a must on a day-to-day basis.
Parents will agree in unison that, children are picky eaters. Hence, it is quite a task to get them to eat foods that are essential for their growth. However, children become picky eaters for various reasons. Either they don’t like what they are served or the portions are too large or they just aren’t hungry to have that is been served to them. Plus, if the child is consuming other supplements or nutritional powder, they tend to fill them up for a long time. But, apart from this, it crucial that the child consumes natural foods, too.
Below we have listed four main foods types that a child needs to consume on a daily basis. Read on!
The most common food that is a task for the parents to get the children to eat. Greens have a lot of nutritional value. Help also aid in the overall development by providing adequate amounts of iron and minerals. However, although rich in nutrients, greens should not take up a larger space in the plate that the other food. The meal should include some lentils, proteins, carbohydrates, etc. Ensure you give your child different colour vegetables, every day. A child may not understand the vegetable but, different colours on the plate every day will give them a reason to eat what is being served.
Each vegetable has different nutrients and nutritional value. So, it will be helpful to create a chart indicating which vegetable will be on the menu on which day. Greens are also fibrous and have good water content too. Thus, it helps in the overall immunity building and digestion.
Fruits are amazing and children enjoy eating most of the fruits. They are low in fat and calories and are known to supply key nutrients that are required in the growth process. The fibrous element of the fruits aids the digestion and excretion. Also, each fruit comes with a host of minerals and nutrients that are crucial for the overall development of the child.
Fruits keep the kidneys functioning at their best and decimates the risk of illness of the kidneys such as kidney stones. Also, it helps the child to build a proper bone mass. Fruits also reduce the risk of severe illness such as lung cancer.
It supports the brain development of a child. It is said that a child who consumes fresh fruits from an early age is able to concentrate and perform better in the classroom.
Nuts are packed with energy that the child will require all day long. They have nutrients such as fats, proteins, vitamins, minerals, antioxidants, and fibre, which help the child grow, develop and learn.
Many parents often wonder when they can start including nuts in their children’s diet. Well, it can be commenced as early as at the age of 6 months. Refrain from offering whole nuts to children under five years as they can easily choke on them. A ground or paste for of the nuts works well with these children. However, for the older ones, add the nuts to their salads, desserts, snacks, etc.
The oils from these nuts will offer excellent greasing for the joints. It helps in the overall growth. Also, it prevents the growth of cancer cells.
Milk and dairy products:
Milk and dairy products are a great source of protein and calcium. Milk is a must as the calcium obtained from it helps to keep the bones healthy and build them. Thus, it is essential that the children take at least 2 glasses of milk daily.
Apart from this, yogurt and cheese are both – fun to eat and healthy options when it comes to snacks. A cheese sandwich will be a complete dinner for the child. Couple it up with some salad and lentil soup. Yogurt comes in different flavours now, which makes it even more appetizing for the children. The probiotic nature of the yogurt helps in digestion.
Lean meat offer concentrated source of essential nutrients such as zinc, vitamin B12, calcium, iron and vitamin A, which cannot easily be obtained solely from plant foods. Also, fish and eggs form an important part of a child’s diet. Doctors too advise that the meat consumption by the children should be in small portions and 2-3 times in a week.
Revolve the child’s diet around these foods. It is crucial that the children consume more of natural foods, nutritional powders or supplements only fill small pockets of vitamins and minerals. The child is in the best of his/her health when natural foods are consumed.