Healthy eating for kids by alirocks


									        Healthy eating for kids in India
Cow’s milk is the complete nutrition for your child. Like adults, your child’s diet
should also include 3 meals and two nutritious snacks every day. Teach him
healthy food habits like green vegetables and fresh fruits. You should try to avoid
low nutritious food items for your child likes sweet dessert, candies, soft drinks
and chips. A proper nutritious diet can reduce large number of medical problems. It
also increases the stamina of your child.

A balanced nutritious diet includes a number of facts. Don’t restrict your child to a
single food item. Encourage him to eat variety of food. Also include physical
activity for balancing the food properly. Nutritious diet includes leafy green
vegetables and fresh fruits. Choose a diet moderates in sugars and low in fat.
Balanced diet should include food item rich in calcium. Calcium is necessary for
meeting the requirements of a healthy growing body.

Related article: Healthy breakfast for vegetarian teens

Make regular exercise and healthy eating habits as a daily routine of your life.
Your child will enjoy healthy food habits with the complete family instead of
doing it alone. Your child’s body becomes hydrated quickly as compared to others.
Ask your child to drink excessive water. Fat is also an essential requirement by the
growing children. The child under the age of two should not have the ant fat

How parents can know their child is growing properly?

Growth rate is measured through growth chart. This chart is easily available at
child health agencies or public health clinics. Track the proper record of the food
consumed by your child.
Related article: importance of Fat rich food

Feeding guide for preschoolers

Vegetables Group: This group includes leafy green vegetables, beans, peas and
starchy vegetables. The suggested serving size includes ¼ cup of cooked
vegetables and chopped raw vegetables, ½ cup of leafy green vegetables. Your
child should eat three to five servings of suggested serving sizes in a single day.

Fruit Group: this group includes citrus fruits and their juices. Your child should
consume two to four servings in a day.

Cereal Group: This group includes bread, pasta, cereals and rice. The serving size
includes ½ slice of bread, ¼ cup of cooked rice and cereal, 4 crackers and ½ cup of
ready to eat cereals. Your child should eat 6 to 11 servings according to suggested
serving size.

Milk Group: This group includes milk, cheese and yogurt. The serving size
includes ½ cup of milk, 1 ounces of processed cheese and ¾ ounce of natural
cheese. Your child should eat 4 servings of milk group in a single day.

Meat Group: This group includes meat, poultry, fish, dry beans, eggs, peas and
nuts. The serving size includes 2 tablespoons peanut butter, ½ egg, ½ cup of
cooked beans, fish and 1 ounce of cooked meat. Your child should eat 3 to 5
servings according to suggested serving size.
Fats Oils and Sweets:Only a certain percentage of your complete diet should come
from fat. Importance of fats reach food is also divided into various categories.
These are saturated fats, unsaturated fats and poly saturated fats. Sources of
saturated fats are dairy products, meat, coconut and palm. Sources of unsaturated
fats are olive and peanuts. Poly saturated fat comes from sunflower, soybean and
cottonseeds oils. A child diet should not contain saturated fats more than 10

Some important tips

Use low fat dairy products and unsaturated vegetable oils for your child. Don’t
forget to check the nutrition label chart for verifying the amount of fat in each food
item. Saturated fat food items should be consumed in lower quantity. Sugar should
be used only in limited amount in your food.

Restrict the Fast Food Intake

Fast food is delicious but hazardous for your child’s health. Fast food has zero
nutritious value. So you should restrict your child from consuming fast food. Ask
your child to give his opinion for deciding a healthy diet plan for him. In this way,
he will appreciate your decision and also follows the diet chart carefully.

Related article: importance of vitamin rich food

Prevent Feeding problems

The best style for preventing feeding problems are to teach your child how to feed
himself. Mealtimes should be interesting and pleasant. It should not be a struggling
time for your child. The most common mistakes committed by parents is to force
their children when they are not hungry, giving them so much liquid food that they
never ask for solid food item. You should also avoid low nutritious food items like
sweet dessert, candies and flavored drinks.

Sometimes, children refuse to eat certain food items in starting. But you don’t have
to worry about it. After sometime, he becomes habitual of eating healthy food in
proper quantity. Your preschooler does not require calories in a large amount in
this age. Preschoolers grow at a small rate and they also require small energy as
compared to adults. If you are still worried about your child health then you can
give vitamin syrup daily to your child.

Some kids try new food items after offering 10 to 15 times. But you should not
give up. Other best style of preventing feeding problem is to offer desired award to
your child. You should not punish me. In fact, appreciate him for his good
behavior. If your child is not ready to eat nutritious food, don’t give any
alternative. After sometime, he will ask for same food himself.

Related article: importance of Calcium rich food

Calcium Requirements

Calcium is the essential nutrient required by your child’s bones. Your child’s diet
should contain calcium in large quantity in order to maintain b bones. Calcium also
prevents osteoporosis development in the adults. Preschoolers require 800 mg of
calcium daily in their diet. The best sources of calcium are milk, white beans,
broccoli, cheese, yogurt, citrus fruits and sweet potatoes. Your child’s diet should
be calcium rich. Ask your child to select to select desired ingredients from the
above list. Orange juice and milk are most commonly liked by all children.

Related article: importance of Iron rich food
Iron Requirements
Iron is the other essential nutrient required by your child. iron is necessary for
proper growth of your child. Iron is also necessary for maintaining b muscles and
blood level of your preschooler. Preschoolers require 10 mg of iron daily in their
diet. The rich sources of iron are beef, peanuts, nuts, green peas, spinach, tomato
juice, squash, raisins and watermelon.

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