Nutrition for kids is predicated on an equivalent core principle as nutrition for adults. The key’s a healthy and appropriate balance of diet and exercise, also as a conducive lifestyle. The five main food groups include grains, dairy, protein, vegetables, and fruit, and are generally a decent start line for any diet. It is very important to know each food group to develop a well-balanced and nutritious diet for your child.
You can do a couple of things to support your child’s growth and development normally. Critical to kids’ overall health and wellness are:
- Enough rest: The pattern of sleep varies by age and the individual child. But most of the children need an average of 10 to 12 hours of sleep per night. Sleep gives growing bodies the remainder they have to grow well.
- Good nutrition: A good and balanced diet is what is the requirement of growing children. Following nutrients are of utmost importance for the children in growing years:
- Proteins – These are the essential building blocks of our body, proteins build, repair, and maintain the muscles and body tissues. Make sure your child consumes good proteins on a daily basis at least in 2 major meals. Good biological value proteins can be found in eggs, chicken, fish, soybean, tofu, paneer, milk, curd, buttermilk, yogurt, lentils, legumes.
- Healthy Fats and Carbohydrates – This is an important group that provides energy for carrying out essential daily processes internally as well as externally. These also provide energy for their physical activity. Make sure your child consumes nuts, seeds, fish, cold-pressed oils (can be used in cooking) on a daily basis.
- Vitamins and Minerals – All the B group Vitamins, and Vitamin A, C, D, E, and K are very essential for carrying outgrowth processes. Give your child fresh vegetables, fruits, nuts for this. Special emphasis should be given to Calcium and Iron, which is obtained by milk and milk products, and green leafy vegetables.
- Regular exercise: Because obesity is a major concern in children nowadays, parents should make sure that their kids exercise regularly. You can make them choose their favorite activity or any sport which they enjoy most, like bicycling, hiking, swimming, etc, this will motivate them to move
A proper nutritional diet and a healthy lifestyle can affect young children throughout the remainder of their lives. During early development, children are highly impressionable and begin to implement routines and tools that they carry with them into adulthood. The Medical issues for malnourished children include obesity, osteoporosis, decreased muscle mass, changes in hair volume and texture, fatigue, irritability, and type 2 diabetes. Obesity may be a growing epidemic affecting children at an alarming rate within us.
Children who don’t have a well-balanced diet and consume high amounts of fat, sugar, and processed carbohydrates are in danger of obesity. Obesity can cause several health problems that will affect children for the remainder of their lives including high vital signs, type 2 diabetes, elevated cholesterol, and emotional problems. When children consume sugary, processed, and high-fat foods, it takes a toll on their gastrointestinal system and gut flora. Lack of calcium absorption can lead to osteoporosis. Osteoporosis may be a degenerative bone disease that leads to porous, weak, and brittle bones.
Children that are overweight have difficulty with physical activity and sometimes cannot participate in physical activities alongside their peers. This can cause emotional isolation and may set the groundwork for poor social interactions and low self-esteem. Overall, a balanced and healthy nutritional diet is of paramount importance in developing children.