FOOD AND NURITION GUIDELINES IN HEALTHY KIDS

Often when it comes to questions related to children’s food, most parents have only one problem that their child does not eat anything. He simply prefers to eat outside food. And this is a big reason why the parents are worried about the health of the children. Often parents are also confused about what to give to the child which is good for his growth. So today we tell you how your child’s diet should be. What is included in his diet and what is it that you should not feed him…

What to feed

• Childhood is the time of many changes and needs related to the body. The body develops at this age. so one should  add more green vegetables, sprouted grains to one  child’s diet. Even though they do not like them, but their health is very important.
• While serving food to the children, decorate it a little. So that they take interest in food and finish their food completely in the game itself.
• Wheat flour rotis are made in our homes. Make a rule that you do not make roti by filtering it. Knead the dough with bran only. Apart from this, feed porridge, quinoa or brown bread to the child. Cereals containing the bran or peel are rich in vitamin B and fiber, which are helpful in improving digestion as well as filling your baby’s stomach.
• Feed sprouted grains, soybeans, and gram to children.
• Protein helps in repairing tissues, making hemoglobin, boosting immunity and developing muscles. Sea food, eggs, lean meat, poultry, legumes, peas, milk, lentils, soy etc. are sources of protein.
• Mothers often face difficulties in including fruits and vegetables in the diet of children. Ask your children to eat different fruits.
• Give fruit juices rarely, because they remove the fiber of cereals containing bran from the body and if juice is to be given, then there is a lot of sugar in the canned juice in the market, so give the child only juice without adding sugar at home. .
• Feed vegetables, peas, beans, broccoli, green leafy vegetables are very beneficial for the health of your child. They are rich in vitamins, minerals and iron.
• Low-fat dairy products like milk, curd, cheese etc. are good sources of calcium, which strengthens the bones of the body. intake of  cow’s and goat’s milk is more beneficial.

What not to feed

Keep children away from things with added sugar. One gets used to such things, which later can prove to be harmful to their health. Limit the intake of preserved food, chocolates, candy, brown sugar in children’s diet, as this is likely to cause cavities in their teeth and may lead to problems like headaches. – Foods high in saturated and trans fats Health Can be harmful to health, such as high-fat milk, red meat, and poultry. Eat vegetables, nut oils and seafood containing vitamin E and essential fatty acids instead of a diet rich in saturated fat. Healthy fats are found in nuts, olives and avocados. – In summer, make children drink plenty of fluids, so that their body stays hydrated. Include mint, curd, gulkand, melon, watermelon and in their diet. 

Yogurt and Nuts

Curd must be in the diet of children because it fulfills the daily calcium requirement. You can also add almonds, fruit or any whole grain cereal in this. By adding dry fruits to curd, children will find it very yummy.

Apart from this, taking cereals such as corn flakes with milk is also a great combination. You can also feed the baby porridge by adding it to the milk. Oatmeal is rich in fiber and nutrients and the baby will get calcium from milk.

Fruits and vegetables

Fruits and vegetables are rich in essential nutrients. Due to this, the child’s body gets antioxidants, many types of vitamins, fiber and water. You can make a salad of fruits and vegetables according to your child’s choice and feed him. It can also be used to prepare baby food for the baby. You can make food for baby with apples and carrots.

Oats and milk

Oats contain magnesium and when taken with milk, the amount of calcium in it increases. By taking oats and milk together, vitamin B is also available and bones remain healthy. You can also add dry fruits to it.

Sweet Potato with Red Lentils

If you are looking for a food rich in fiber, then lentils are the best option. Lentils and sweet potatoes are a perfect combination. Red lentils are low in sodium and saturated fat but high in potassium, folic acid and fiber. You can make a variety of recipes with sweet potatoes and lentils. It can also be made into baby food.

Rice and beans

The combination of rice and beans contains iron, protein, magnesium and potassium Children love to eat rice and you can make this dish healthy and tasty by adding beans to it. It also gives a lot of energy to the children. You can give the child a combination of beans and rice for dinner or lunch at night.

Fish, meat, eggs, nuts and pulses

Food in this group is rich in zinc,  protein and iron. vitamins and minerals necessary for the development of the child found in this group. You can make many healthy and tasty dishes by mixing these things.