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A healthy diet should include plenty of vegetables, while variety is just as vital as quantity. Even though you are aware that vegetables are good for health, feeding them to children might be challenging. They prefer eating junk food and sweets over wholesome items like vegetables. However, we must not ignore the vegetables’ health benefits for children and must find a method to include them. Continue reading for suggestions on how to get kids to eat their veggies.

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Why should kids consume vegetables?

Your youngster gets energy, vitamins, antioxidants, fibre, and water from vegetables. They aid in preventing your child from developing chronic illnesses later in life, such as heart disease, stroke, and some types of cancer. So, eating a lot of veggies along with a wide variety of foods from the other major food groups constitutes a healthy diet.

Also check, 6 healthy fibre rich recipes for kids

NUTRITIONAL VALUE OF VEGETABLES

Essential minerals including magnesium, calcium, salt, zinc, iron, and many more are abundant in vegetables.
Vitamin A, B7, B9, and other B vitamins are abundant in vegetables like spinach, kale, and other dark green vegetables.
Potassium is abundant in vegetables like cabbage, broccoli, brussels sprouts, etc.
Vegetables have generally higher calcium absorption rates by the body than dairy products.

Also check, 8 Healthy recipes for picky eaters using fruits and veggies

VEGETABLES HEALTH BENEFITS

We all have heard that vegetables good for health. Let’s discuss some of the main benefits of vegetables:

1. Boost immunity:

Regular vegetable consumption boosts children’s immunity and lowers their risk of catching numerous diseases. By keeping the immune system strong, a healthy gut flora enhances overall health. Additionally, vegetables supply necessary vitamins, minerals, and bioactive chemicals that are also important for sustaining immunity.

Also check, 6 Best immunity boosting drinks in winter for kids

2. Prevent and control diabetes:

One of the healthiest foods for diabetics to eat is non-starchy vegetables. They’ll fill you up because they are rich in fibre and also contain vital vitamins and minerals that assist control your blood sugar.

Also check, 10 Foods rich in fibre to treat constipation

3. Provide energy:

The majority of veggies don’t have a lot of carbohydrates, however a few of them do include enough calories and complex carbohydrates and as a result, act as an energy source. You’ll get an energy boost from some starchy vegetables for a brief period of time, while others digest more slowly and provide you with long-lasting energy.

4. Prevent diseases:

Consuming a lot of veggies can protect you from cataract and macular degeneration, two main causes of vision loss, as well as heart disease, stroke, blood pressure control, some types of cancer, and diverticulitis, a painful digestive condition.

Also check, Health benefits of fruits for kids

VEGETABLES GOOD FOR HEALTH FOR KIDS

TYPE	VEGETABLES LIST	BENEFITS
Root vegetables	Beetroot, carrot, turnip, parsnip, potato, sweet potato, yam, taro, raddish	Packed with fibre and antioxidants, folate and potassium, and low in calories, fat, and cholesterol.
Red coloured veggies	Tomato, red bell pepper, red lettuce, red cabbage, rhubarb, red onion	Rich in lycopene and anthocyanin. Lowers the risk of heart disease, safeguard the eyes, and prevent infections.
Green coloured veggies	Spinach, fenugreek, moringa, broccoli, beet greens, watercress, lettuce, kale	Packed with vitamins, minerals and fiber but low in calories. Reduce risk of obesity, heart disease, high blood pressure and mental decline.
Purple and deep coloured veggies	Beetroot, eggplant, purple potato, purple asparagus, purple cabbage, cauliflower and bell pepper, yellow pepper, pumpkin, corn	Provides fibre, minerals, and vitamins. High in anthocyanin, which protects against heart disease, inflammation, and brain damage.
White coloured veggies	Cauliflower, white mushroom, leek, white corn, turnip, raddish, cabbage, ginger	Rich in fibre and resistant starch. Also rich in potassium and magnesium. Improves digestion and gut health.

HOW TO ENCOURAGE CHILDREN TO EAT VEGETABLES?

Make the produce easily accessible. Everything you give your child should be presented elegantly because appearance is crucial.
In their three meals, try to incorporate some veggies .Increase the amount of vegetables you use in the meals by being more creative.
Let your child choose his favourite vegetables when you take him to vegetable shops. Give the whole veggies instead of the powdered or paste form. Rather than unhealthy snacks, give your child vegetables like cucumber, carrot etc with tasty seasoning. Create a little vegetable garden because children will enjoy eating what they have grown.
Put a variety of hues on your child’s plate to make eating vegetables enjoyable. Take your kids along while you prepare different meals.
Whenever your child tries to consume a new fruit, praise him for his efforts so that they tend to eat more.

DAILY VEGETABLE CHART FOR KIDS

Age/Gender	Serving size (in cups)
2-3 years	1
4-8 years	1.5
9-13 years boys	2.5
9-13 years girls	2
14-18 year girls	3
14-18 year girls	2.5

Daily Vegetable Chart for kids

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A great philosopher once quoted “Life is the Mode of Action of Protein”. Couldn’t agree more, can I? To elaborate more, protein is known as the building block of your body. Protein is essential in almost everything, including hair, skin, muscles, energy, hormones, body tissues, and enzymes. While protein is an important nutrient for your body, it is possible that you are protein-deficient. This nutrient deficiency occurs when your protein intake is insufficient to meet your body’s needs. This deficiency can affect almost all vital body functions and cause a variety of health issues. This deficiency is more common in people or children who have an unbalanced diet structure. So next time, if your body shows any signs and symptoms of protein – Do not let it go unattended.

Listing below the signs that you need to look out to find out whether your child’s body is protein deficient or not.

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SIGNS OF PROTEIN DEFICIENCY IN KIDS:

1. Appetite:

There are two aspects here when appetite is considered. If your child has a milder nutrient (protein) deficiency then the appetite might increase. That is, when your body does not get enough amounts of protein, it attempts to restore the protein by increasing the appetite and encouraging you to find something to eat. (Here, majorly kids tend to crave junk foods more) Whereas, on the other hand, if your child has severe protein deficiency, then the appetite may seem to be poor.

2. Weak Bones:

Along with muscles, bones are also affected by low protein intake. Protein benefits the bones with strength and density. Therefore, deficiency of protein may increase the risk of bone fractures in kids as it weakens the bones.

3. Feeling Sluggish:

Not consuming enough protein can affect the muscles that are accountable for movement and posture. Moreover, it slows down the metabolism of the body. In addition to this, protein deficiency is also linked to anaemia which is the primary cause of sluggish feeling.

4. Low Immunity:

Lack of protein in your body may hamper you child’s immunity. Amino acids (proteins) in the blood assists the body’s immune system to produce antibodies that activate the cells to fight off against different viruses and bacteria. Also, studies have also shown that protein can alter the levels of diseases fighting good bacteria in the gut which is also responsible in building the immunity.

5. Slow wound healing:

Our skin is majorly made up of collagen. Collagen is responsible for holding the body together. It plays a major role in providing strength and structure. It is mostly present in bones, connective tissues, tendons, skin, muscles and ligaments. Therefore, protein is of crucial importance when it comes to wound healing. If you feel that your child is taking long enough to heal the wounds, check on the protein levels.

6. Skin, Hair and Nail:

Flaky, dry, split skin, redness, depigmentation, hair thinning, hair loss, brittle nails and fading of hair colour are all signs of protein nutrient deficiency. Skin, hair and nails are majorly made up of proteins. Protein is known to give skin tissues its texture, durability, rigidity and structure. Moreover, it helps in keeping the skin hydrated and firm. It is an important part of hair and nails too. They are responsible for increasing hair thickness, quality and scalp coverage. Moreover, they help in strengthening nails thus preventing brittleness. (Healthy hair and skin foods)

7. Delayed growth:

Protein is vital for overall body growth and proper body functioning in kids especially during their growing phases. Therefore, it is of crucial importance to consume healthy proteins to ensure proper growth. Studies have shown that kids having low protein intake show impaired growth.

8. Lack of concentration:

In simple words, the brain uses a chemical to communicate information between cells. Most of these chemicals are made up of amino acids i.e., proteins. That means, when the body becomes deficient in proteins it would change how your brain works. It affects your mood, behaviour and concentration too.

9. Lack of muscle strength:

The simple logic behind this is, when your body lacks protein, it tends to draw it from the muscles (largest storage of protein) in order to preserve important body functions. This results in muscle wasting. Over a period of time, your child may feel a lack of muscle strength or find it harder to balance themselves.

10. Edema (Swollen/Puffy Skin):

This is a symptom of severe protein deficiency which causes swelling majorly on feet, ankle and legs. Acute protein deficiency may trap excess fluid in the tissues which results in swelling.

HOW MUCH PROTEIN DO KIDS REQUIRE?

Protein requirements in kids (or be it adults) depends on multiple factors such as age, weight, height, muscle mass, physical activities, genes. Generally speaking, the recommended daily allowance (RDA) of most people must be around 0.8 grams of protein per kg per day.

HOW TO MAKE SURE YOUR CHILD IS GETTING ENOUGH PROTEIN?

Firstly, educate yourself with the minimum daily requirements of protein for your child. Be aware of the signs and symptoms of protein nutrient deficiency which are mentioned above. Look for easy, quick and delicious ways to provide protein to your kids – Click here for recipes. And even after this, if you’re not sure where to start, you can either talk to your pediatrician or you can speak here for free to a Nutritional Expert on board for general nutrition guidance.

Foods that are rich source of protein

Easy source of Protein for Kids – Check here
Best Nuts and Seeds for Protein – Check here
5 Seeds that are high in Protein – Check here

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