Investing in early childhood nutrition is a surefire strategy. The returns are incredibly high. Taking care of a daily nutrition for kids from early years itself is very important. This not only keeps their present active but also ensures a dependable and disease-free future. Kids who are fed healthy foods grow up loving healthy foods. Nutritious and healthy diet has many benefits for children: improves mental health, stabilizes energy, builds immunity and prepares the body against diseases. You can easily develop healthy eating habits in your children from their childhood. This can be the best gift you can give them for their better tomorrow.
Most parents make the mistake of believing that just because their child eats three meals a day means he or she is getting all of the nutrients needed for growth and development. But, a well-balanced meal consisting of all the important vitamins and minerals is all that the child needs
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Nutrition for kids
A nutritious diet plan must provide all the essential nutrients like carbohydrates, fats, proteins, vitamins, minerals and water in the required amounts. Requirements of essential nutrients vary with age, gender, physiological status and physical activity.
The child’s body needs a sufficient amount of vitamins and minerals to grow properly and be able to fight and avoid diseases. These are some foods that you should add to their daily diet for complete nutrition of kids
Carbohydrates are also known as energy giving foods. It provides glucose, which is converted to energy and further used in body functioning and physical activities.. Foods rich in carbohydrates are an important part of a healthy diet.
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Protein is the body’s building block and repair agent. It also helps them to build a strong immunity system. It’s also integral in forming enzymes and hormones in the body.
It is an important dietary mineral which is essential for the growth and development of kids- both physical and mental growth. Iron helps form hemoglobin that is found in the blood cells of the body.
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One of the most important minerals in our body is CALCIUM. Bones are 70% calcium and it is only calcium which gives bones their hardness for protection and support. Bones also serve as the calcium bank of the body.
Vitamins help the body grow and work the way it should. There are 13 essential Vitamins — Vitamins A, C, D, E, K, and Vitamin Bs. Some help in eyesight and energy production, while others support healthy nerves and cells and in fighting infection.
Also check, Importance of different vitamins for kids
Healthy fats are crucial to brain and eye development, and can help stabilize mood. Also help with healthy metabolism, blood clotting and letting the body absorb vitamins.
Fiber is the non-digestible carbohydrate. It is responsible for keeping our digestion healthy and regular. Lack of fiber rich food in diet may cause constipation, which is a nutrient deficient disease.
Also check, Fiber rich foods for constipation
Foods to provide daily nutrition for kids
Bitter gourd is a rich source of vitamins and minerals. It contains iron, magnesium, potassium and vitamins like A and C. It contains twice the calcium of spinach and beta-carotene of broccoli. Various antioxidants and anti-inflammatory compounds are present in bitter gourd.
2.Sprouted black chana:
Sprouts are low in calories and rich in fiber, enzymes, protein and other micronutrients. Black Chana contains a wide range of phytochemicals including carbohydrates, amino acids, proteins, flavonoids, iron, phosphate, chloride etc
Beetroots are rich in B vitamins, iron, manganese, copper, magnesium, potassium and also contain betalains (a class of antioxidants), that helps in reducing free radicals and inflammation in the body. It helps in proper digestion, boosts immunity and improves blood circulation.
It is a shrub and an essential herb in ayurvedic medicines. Giloy is used to treat a wide range of health conditions. It contains important plant compounds like terpenoids, alkaloids, lignans, and steroids. Research shows that these compounds have antimicrobial, anti-inflammatory, antioxidant, and antidiabetic properties which not only helps in boosting immunity, but Giloy stem can also help improve digestion, reduce constipation, acidity, gas and bloating. It works well for people with a weak digestive system.
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Shallaki is rich in carbohydrates and calcium, thus helping in bone growth and improves appetite. It also has strong anti-inflammatory properties which help to fight against inflammatory disorders of the digestive tract. Shallaki has cooling, healing, rejuvenating properties and blood purifying properties.
sendha namak is higher in minerals than table salt. Also known as rock salt, it is unrefined salt. The magnesium and potassium present in rock salt help balance the sodium levels to maintain the body’s natural mineral proportion. Rock salt also contains iodine naturally,
7.Sprouted moth bean:
It has highly nutritional content. Rich source of protein, carbohydrates, calcium, Iron, potassium, Magnesium and B vitamins; it should be a part of your daily diet plan. Soaked and sprouted increases its nutritional value and makes it more digestible.
Black pepper is an outstanding source of vitamin K and manganese. Studies show that it is also rich in calcium, Iron, zinc, Copper, Chromium and dietary fiber. Apart from this it contains many health promoting components such as flavonoids, terpenes, tannins and alkaloids.
Rice protein is protein that has been taken from rice. Provides the body with nutrients called amino acids. It helps in muscle strength and muscle soreness and is good for skin and hairs too.
Tapioca is a delicious starch extract derived from the cassava plant. High in dietary fiber tapioca helps in digestion and constipation. Fiber bulks up the stool, which may help move it through the digestive tract, thereby eliminating constipation, bloating, and intestinal pain. It is also rich in protein, calcium iron and vitamin K, all of these supports the overall growth of kids.
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Fructooligosaccharides (FOS) are composed of short fructose chains. They are a type of carbohydrate called oligosaccharides. FOS occurs naturally in many plants. They are prebiotic fibers that support the growth of healthy bacteria in the digestive tract. FOS is a good source of soluble dietary fiber and has been shown to reduce, or eliminate constipation.
Also check, Why is a balanced diet important for children?
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