A child’s general growth and development depend to a large extent on a balanced and nutritious diet. A balanced diet is important for a child’s cognitive development and immune function. This is particularly important between the ages of two and six, as children need the right nutrients in order to reach their full potential.Also read – National Nutrition Week 2021: Top 5 nutrition tips for kids during the monsoons
In developing countries like India, diet and lifestyle are key components in fighting Covid-19. Mindful eating and a balanced diet high in vegetables, fruits, protein, dairy products, and grains are essential. Not only will they provide proper nutrition to a child, but they will also boost their immunity amid an impending third wave of the pandemic that is expected to be most targeted at children, some reports suggest. Also read – Why is healthy eating so important at this point in time? Continue reading
How do you plan your child’s diet?
Research has shown that children are more active and alert during the day after a healthy breakfast. Breakfast should include foods rich in carbohydrates and protein such as stuffed parantha, paneer wrap, egg sandwich, or vegetable sandwich. Children can also have cereals with milk, yogurt with fruits and nuts, juices, and fresh fruits to provide them with adequate nutrition to stay energized for the day. It is the most important meal of the day as it breaks up about 8-10 hours of night fasting. It replenishes the glucose supply to increase energy levels and alertness, while also providing other essential nutrients for good health. Also read – 5 Myths About Protein You Shouldn’t Believe Now
Lunch and dinner should include dal (legume or lentil soup), a non-vegetarian food (optional), roti (chapati / rolled bread), rice, vegetables, salad, quark or raita. This diet is high in carbohydrates, proteins, vitamins, and essential minerals like iron and magnesium, which are good for a child’s growth and overall health.
When studying at home, children are hungry and long for quick bites. Therefore, snacks should be prepared intelligently and oily or fried foods should be avoided. They can be difficult to digest for the children and can lead to unwanted weight gain if the snacking frequency is too high. Too many sugary foods, sweets, and chocolate should also be avoided. Other juices cannot replace water. Hence, it is very important to drink plain water.
Fats provide energy and young children in particular need them in their diet so that the brain and nervous system can develop normally. Not only do they provide fuel to the body, but they also help the body absorb some vitamins, but oil, ghee, cheese, and butter should be consumed in moderate amounts.
According to Aakash Health and Child Nutrition and other nutrition experts, children should have two fruits and vegetables a day with all meals. Also, give the children small and frequent meals; The baker should use fried or junk food sparingly.
Pediatricians believe childhood obesity is a major problem today, and research says childhood obesity is directly linked to lifestyle disorders in later adulthood. Aside from keeping tabs on unhealthy foods, children need to be encouraged to exercise regularly or outdoors to burn extra calories and prevent weight gain.
