Nutrition for kids is based on the same principles as nutrition for adults. Everyone needs the same types of nutrients — such as vitamins, minerals, carbohydrates, protein and fat. Children, however, need different amounts of specific nutrients at different ages.

So what’s the best formula to fuel your child’s growth and development.

Consider these nutrient-dense foods:

• Protein. Choose seafood, lean meat and poultry, eggs, beans, peas, soy products, and unsalted nuts and seeds.

• Fruits. Encourage your child to eat a variety of fresh, canned, frozen or dried fruits — rather than fruit juice. If your child drinks juice, make sure it’s 100 percent juice without added sugars and limit his or her servings. Look for canned fruit that says it’s light or packed in its own juice, meaning it’s low in added sugar. Keep in mind that one-quarter cup of dried fruit counts as one cup-equivalent of fruit. When consumed in excess, dried fruits can contribute extra calories.

• Vegetables. Serve a variety of fresh, canned, frozen or dried vegetables. Aim to provide a variety of vegetables, including dark green, red and orange, beans and peas, starchy and others, each week. When selecting canned or frozen vegetables, look for options lower in sodium.

• Grains. Choose whole grains, such as whole-wheat bread, oatmeal, popcorn, quinoa, or brown or wild rice. Limit refined grains such as white bread, pasta and rice.

• Dairy. Encourage your child to eat and drink fat-free or low-fat dairy products, such as milk, yogurt, cheese or fortified soy beverages.

AYURVEDIC DIET AND HEALTHY FOOD– Whoever thinks that Ayurveda is only for adults have completely got that wrong. Ayurveda is an age-old medical science that can support the growth, development and health of your young ones without any side effects.

As every mother knows, no two children are alike. So, it is essential to understand the needs of each child – emotional, physiological, and psychological nourishment – to know about the child’s constitution and imbalances. According to Ayurveda, there are three main Ayurvedic mind-body types or mind-body principles which are Vata, Pitta, and Kapha. The balance in the child’s mind and body is based on the proper balance of these three doshas. To understand the doshas better,

• Vata – Vata is the source of communication and intelligence. Vata governs your child’s nervous impulses, creativity or elimination.

• Pitta – Pitta governs metabolism, digestion processes, and endocrine processes.

• Kapha – Kapha governs structure, cohesion, and mass.

Of course, most children won’t fall so directly into these three categories. The combination of these three doshas can be unique for each child. Once you know your child’s prakriti or constitution through a consultation with an Ayurvedic physician, you will know the health problems your child may be prone to, plan their daily routine and diet they require to prevent illnesses.

Ayurvedic Diet For Children-

The goal of all nutrition is to give our body the nourishment and energy required. The main goal here is to ensure the thorough digestion of the food consumed. Here according to Ayurveda, the digestive fire, Agni, comes into play only when the food taken is burnt properly, and there is minimal production of waste material, Ama. According to Ayurveda, this not only provides for a healthy and wholesome diet but also builds the basis for good physical and mental performance, and prevents everyday aches and pains and other illnesses.

Here are a few recommendations by our expert Ayurvedic physicians to keep in mind while planning healthy food for kids:

Every meal should include 6 tastes – sweet, sour, salty, spicy, bitter, astringent. This can stimulate all the 6 senses which have different effects on a person’s body and mind.

• Prepare and consume your meals as fresh as possible.
• Ensure your child drinks warm water with meals. It makes the digestive tract stronger while a cold drink weakens it.
• For breakfast, Ayurveda suggests something warm along with a glass of milk.
• Ayurveda suggests using cow’s milk because to prevent children from any deficiency that can lead to growth and developmental disorders.
• For lunch, Ayurveda suggests the intake of homemade yogurt along with a well-balanced lunch spread.
• For dinner, Ayurveda prefers light, easily digestible meals. Try to avoid animal proteins that are difficult to digest during the night.
• All types of junk food or canned, frozen, or packaged foods should be avoided.
• Include sattvic (pure) foods in your child’s diet. They include cow’s milk, ghee, yogurt, paneer, rice, whole grains, healthy sweeteners such as jaggery and honey, whole seeds and nuts, and organic fruits and vegetables.
• Include small pinches of spices such as turmeric, cumin, and pepper. It can help in digestion, metabolism, and brain nourishment.

In addition to the general information about Ayurvedic nutrition, changes can be brought into this diet depending on your child’s body constitution. This can be identified with the help of an Ayurvedic physician. Then, gently start with individual steps and calmly find your own way to make you and your child.

AYURVEDIC HERBS FOR HEALTHY KIDS-

CURCUMIN -(CURCUMA LONGA)

Curcumin is loaded with antioxidants and antimicrobial activities. It is also known as turmeric (haldi) and has strong immunomodulatory (the ability to moderate immune cell activity) action. Giving a cup of turmeric milk will boost your child’s immunity and keep them away  from catching frequent flu and cold.

AMLA OR INDIAN GOOSEBERRY-

Amla is a rich source of vitamin C and dietary fibers. Vitamin C is known to support the functions of your child’s digestive and immune system.

ZINGER(ZINGIBER OFFICINALE)-

Due to weak immunity, children are more prone to seasonal flu (characterized by a sudden onset of fever, dry cough, headache, muscle, and joint pain), or cold. Ginger is the best and safest remedy for its prevention as well as treatment at home. Ginger has powerful antiviral and antibacterial properties that help in strengthening your child’s immunity.

HERBAL SUPPLEMENTS FOR HEALTHY KIDS-

These supplements can have strong effects on the body. However, they are not regulated by the Food and Drug Administration (FDA). They are available in many forms, including in tea bags, capsules, tablets, liquids, and powders. Examples of common herbal health products and supplements include black cohosh,giloy, garlic, ginkgo, zinger, Amla etc.

BENIFITS OF HERBAL SUPPLEMENTS-

• Helps to restore the normal physiological functions of the digestive tract which maintains overall health of your baby. 
• Relieves smooth muscle spasms associated with colic pain. Safe and effective for fast relief of colic pain and flatulence in infants and children.
• Exerts antibacterial activity – combats acute and chronic infections
• Very effective treatment of common digestive complaints in infants and children
• Promotes proper digestion and promote healthy growth as a daily health supplement.
• Not known to have any side effects.
• Very pleasant taste and hence acceptable to even fastidious infants and children.