Child Nutrition

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Getting children to healthy food with out turning mealtime in to battle zone is very difficult.They are hooked on fast food.They  are crazy for burgers and pizza.Its unhealthy food and does not fulfil nutritional requirements of growing age.
Childhood is very critical time for growth and development.It is crucial stage for developing mental and physical abilities. Every person pass through 3 postnatal time periods which are:
  1. Infancy 
  2. Childhood 
  3. Adolescence
Balanced diet

Nutrition is all about eating healthy and balanced food.Make sure your child takes a food that gives him enough nutritients for his growth and development.Here is a list of nutrients:

Calcium and vitamin D:
It is essential for growth and development of bones.
Iron:supports cognitive development 
Vitamin D: supports the immune system 
Omega-3DHA: support normal brain function.


Now common question that comes to mind is how to get a balanced diet?
I ll say that normally children should eat :
  1. Lots of fruits and vegetables 
  2. Whole grains
  3. Beans and lentils
  4. Lean meat and fish
  5. Nuts and seed
  6. Eating healthy food makes our meal colorful and interesting.
Biggest challenge

After explaining a balanced plater,biggest task is how to encourage a child to eat healthy food.
We can do it by making vegetables and fruits more appealing.Take your child to shopping and let him choose fresh vegetables and fruits of his own choice.
Use different colorful utensil for serving.
You can add shred veggies on pasta and boil and mix them with mayonnaise sauce for stuffing in sandwiches.Be creative in making food appealing.This is all moms can do.

Healthy Eating Rountine 

Eating healthy breakfast with an egg is great start for your kid.Protein can help him to stay fuller longer.You can offer different options to your kid like
  • Egg sandwich or whole wheat bread with fried egg
  • Boiled egg
  • Peanut butter on toast 
Make meal time your priority

Sitting together at dining table for lunch is important in developing healthy eating habits.Its an opportunity to closely monitor them.If healthy food is cooked and eaten it sets a trend and kids will follow it in later life.Avoid excessive calorie food and don't talk negatively about yourself otherwise they will adopt same attitude.This could lead them to develop negative association with food.


Make smaller shifts in food menu

Children will not suddenly switch to new meal plan.So you can give them low fat milk rather full cream milk.Replace white bread whole grain bread.Home made juices and smoothie is better option than canned juice and ice cream. Use baked chips inspite of fried chips.Use olive oil.

Limit Sugar 

Sugar naturally occur in many food.These include fruits vegetables, dairy products and grains.We should cut extra sugar.Extra sugar can causes hyperactivity,mood disorder,obesity and type 2 diabetics.We should modify our sugar eating pattern by replacing white sugar with brown sugar.we can consume honey in reasonable amount. Try fruit smoothie rather than milk shake.

The effects of nutritional deficiencies 

Child malnutrition includes both under nutrition and over nutrition.

During childhood under nutrition causes less energy and less interest for learning which negatively affect cognitive development and academic performance.It also affect physical growth,maturation and body wight and height. 

Obesity is another type of malnutrition.It negatively affect growth as it hinders physical activity of child and shakes his confidence.This type of diet is likely to be rich in fats and carbohydrates. It creates heart problems in adolescent and sugar in early age.

Tips 

There are unlimited tips for parents to get kids in to healthy eating.

Never share your dislike about any food with kids,this is the moment they will stop eating.i have personally experienced it.I told my son, I don't like yoghurt,He instantly stopped eating with no reason. 

Food priorities develop in early life soexpose to them to different foods so thay they may develop habits. 

Be a role model and eat all otherwise kids will be selective too.

Don't foce them to clean the plate.If they are full then can't eat more.You should advice them take small amount of food in their plate rather leaving in plate.

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