Healthy Eating For Your Growing Kiddo

When your child starts growing, it is really important to provide the right amount of food and nutrition because their energy and nutrient needs will be so high. Children need a healthy and balanced diet containing plenty of fruits, vegetables and starchy foods. Encourage your child to choose a variety of foods to get the wide range of nutrients and also some cool nutrition facts can help kids make good choices most of the time.

Breakfast plays a major role in child's health. A child's capacity for a day is mainly depend upon the breakfast. If the breakfast rich in nutrients and energy then your kid will be energetic throughout the day. If it's not, then vice versa. Some simple yet nutritious breakfast options include whole-grain cereal and low-fat milk or whole-grain toaster waffles with fresh fruit.

Must eats:-

• Eat calcium rich food items such as milk, cheese, yoghurt, soya beans and nuts cause they will be making the teeth and bones stronger and healthier. Vitamin D is also good to keep your bones stronger. Breakfast cereals, margarine and oily fish etc are great source of Vitamin D.

• Red meat which is a rich source of iron and also fish, pulses, green vegetables and fortified breakfast cereals are also good sources of iron. Fruits such as tomatoes and potatoes which are all good sources of vitamin C.

• Protein is important for building muscle. Kids should choose low-fat meats and poultry.

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Limit these:-

• Eating sweet and sticky foods frequently between meals causes dental decay. Make them brush their teeth daily.

• Snack foods such as cakes, biscuits, chocolate and sweets can be high in sugar and saturated fat, and low in certain vitamins and minerals. Try to make sure they eat them only occasionally or in small amounts, so they only make up a relatively small part of the overall diet.

• Sweet drinks damage teeth, especially if drunk frequently. Instead of drinking sweet drinks, encourage them to eat fresh fruit juices or milk.

• Reduce the amount of salt content in their meals.

Make The Most Out Of Snacks

Kids are snacking on more cookies and candy, and drinking more soda these days. These high calorie treats contribute to weight gain in kids. Apples, yogurt and carrots are very low in calories, but can help keep hunger away. A whole cucumber has fewer calories than one Oreo cookie. It will be hard for the first time but it's really worth doing it. Make your kids understand about the nutritional facts and the benefits out of it.

Image courtesy: Gold Learners