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In order to grow well children need a healthy diet on daily basis. Somehow, so much has been written about child nutrition that by the time your child begins to wean you get plenty of suggestions from elders, doctor, neighbors and everyone around you. Most of the moms begin to wonder about the complexity of nutrition puzzle.
The good news is that rather than getting overwhelmed with information overload pay attention on basic foods which children need on daily basis and include all the suggestions which fall under that ambit. Here, we are telling you 5 basic nutrients which children need on a daily basis and the ways to include them in daily diet of your kids.
Healthy Diet Tips For Kids
Calcium
Calcium is crucial for growth and development of bones and teeth and hence is a very important nutrient for growing kids. Calcium rich foods are low fat milk especially cow’s milk, yogurt, cheese and other dairy products.
Non- dairy foods that are high in calcium include leafy green vegetables, fortified cereals and soy beverages. Include two – three servings of milk, yogurt, fruit smoothies, cheese, etc. in your child’s diet.
Fiber
Fiber is important for keeping the digestive system fit and bowel movement smooth. Include whole grains, whole fruits and vegetables, beans, etc. on a daily basis. Include 3- 5 servings of raw fruits and vegetables in your child’s diet. A serving roughly means half a cup.
Protein
Protein makes all the cells and tissues of our body and hence is very important during growing years. Protein is found in eggs, chicken, meat, legumes, nuts, soy products, etc. Try to serve children a variety of meats every alternative week.
Pay attention on healthy and non processed foods. If children do not eat red meat 3-4 times a week than other sources include legumes, fortified breakfast cereals, unsalted nuts, etc.
Antioxidants
Foods rich in antioxidants include almonds, berries, citrus fruits, carrots, spinach, bell pepper, tomatoes, etc. Try to make interesting foods and snacks with these vegetables. Try pizza loaded with vegetables, parfait made of low fat yogurt, almonds and berries. You can give your child soaked almonds as first food of the day and can serve them with salad made of tomatoes, carrots, bell peppers, etc. as mid day snack.
Iron
Iron is a very important nutrient for optimal growth and development of children as iron carries oxygen into the blood and boosts children’s energy levels. Often children’s diet lack in iron so pay special attention on iron rich foods. Green leafy vegetables, meats, eggs, fortified cereals, dried fruits, fish etc. are rich sources of iron. Vitamin C increases absorption of iron in body hence consuming vitamin C rich foods will help in better absorption of iron.
Source: http://healthlob.com/2011/10/eatingpattern-to-relieve-menstrual-cramps/
Try to combine these two nutrients in your child’s diet like serving egg with orange juice is a perfect example of combined intake of iron and vitamin C.
Some other foods which do not fall in the category of healthy foods like chips, cola, biscuits, cakes , etc are often much loved by children. Serve these foods occasionally to your kids and make rules regarding such foods. Healthy and disciplined eating will certainly help your children grow as strong individuals.
Caution: Please use Home Remedies after Proper Research and Guidance. You accept that you are following any advice at your own risk and will properly research or consult healthcare professional.