Adequate nutrition is an essential part of growing up. A child needs to have access to a balanced food diet so that their bodies can receive enough nourishment to ensure overall growth and development.
What constitutes a healthy diet?
A healthy diet can be described as one that is rich in carbohydrates, proteins, vitamins and other nutrients which when taken in prescribed amounts, help towards maintaining a normally functioning healthy body. Each nutrient plays a particular role towards nourishing the body. Carbohydrates act as an energy source, minerals like magnesium and zinc help to strengthen the immune system while calcium and iron are essential for developing strong bones and improving blood production throughout the body. The child also should drink in lots of water to keep one’s self nicely hydrated.
Calorie Intake
The calorie intake of a child is to quite an extent determined on the basis of age and gender. The body needs calories everyday to carry out normal bodily functions and acts as its energy source. Hence it is crucial for every parent to make sure that their child gets the requisite amount of calorie intake on a daily basis. At the same time an excess amount calorie intake would result in fat accumulation in the body and leads to weight gain. Here is a breakdown of caloric requirements for boys and girls based on their age groups.
For Girls
Between the age of 4- 8 - 1200 calories per day
Between the age of 9-13 - 1600 calories per day
Between the age of 14-16 - 1800 calories per day
For Boys
Between the age of 4- 8 - 1400 calories per day
Between the age of 9-13 - 1800 calories per day
Between the age of 14-16 - 2200 calories per day
Iron requirements
Food products consumed by children need to be rich in iron. This helps to facilitate the production of blood and helps the child to develop a strong muscular structure. Children with iron deficiencies are more susceptible to anemia. Some o the food items that are a rich source of iron includes cereals, chicken, pork, liver and tuna.
Minerals and vitamins
All these form an integral part of your child’s diet. They promote healthy development of the human body and also help keep many health conditions at bay. It is essential that your child gets his or her share of three balanced means in a day. If this is well looked after, you can be assured that your child’s nutrient requirements are being met.
Breakfast
All children should start their day with a healthy dose of breakfast. Breakfast products like cereals and breads are a rich source of nutrients and can keep your child energized and active during school. They are rich in carbohydrates, fiber, proteins and other vitamins and minerals. To avoid monotony, you could serve breakfast in the form of oats, cereals, bread and other whole grain alternatives.
Fruit Juices
When you buy juice cartons from stores make sure to note if the package contains 100% fruit juice. There are a lot of products that sell fruit juices with several artificial sweeteners and added flavors. These could turn out to be detrimental for the health of your child. Established brands that sell 100% fruit juices generally have low sugar content and can provide adequate nourishment to the child.
Learn to include variety
Children can get very fussy when it comes to their food habits. They have natural disdain for healthy food products in view of their bland taste. It is vital for every parent to be able to create a balanced diet so that all kinds of nutritional requirements can be taken care off. One way to go about that would be is by offering your child a range of food choices that are vitamin and mineral rich. With so many advancements being made in the gastronomy every day, there is plenty of choices when it comes to cooking simple meals that can be nutrient rich as well as delicious to eat. There are several kinds of recipes for salads, starters and main courses across different cuisines which can be made to pique the interest of the child.
Parents can also from time to time make the favorite dishes of children and add vegetables or other sources of nutrients. You can be content based on the fact that the child’s nutrient needs have been met as well as seeing your kid enjoying the meal. On the other hand it is also equally crucial to train your kids from a young age to make them understand the importance of eating healthy food.
0 comments:
Post a Comment