Help them grow Better - Child Nutrition

A healthy diet helps children in overall growth and development. However, the nutrient intake may be different for each child. The first year of life is a time of amazing change during which babies, on an average, grow 25 centimetres in length and triple their birth weight. Given all the growth that happens then, the new parents might be surprised when their child doesn’t continue to grow so fast after the first year. But no child continues the same rate of growth experienced during infancy.

By age 2, growth continues at a fairly steady rate until adolescence. A major growth spurt happens at the time of puberty again. Puberty lasts around 2 to 5 years, usually between 8 to 13 years of age in girls and 10 to 15 years in boys.

The nutrient needs correspond with the changes in the growth rate. Healthy eating habits should begin during infancy. This can help them grow better and can help to prevent from lifestyle and stress induced diseases in the later stages of life. Poor nutrition can cause problems with child’s intellectual development too. A child with poor diet may be tired and unable to learn at school. Also, poor nutrition can make the child more likely to get sick.

Help your kids thrive with these nutrition power houses.

Breakfast is very important. Children may feel tired and unmotivated if they do not eat a good breakfast. It is evident that the relationship between breakfast and improved leaning has been clearly shown in many scientific studies. Breakfast is a good time to emphasize whole grains. Whole grains provide wholesome nourishment as they are packed with fiber and essential micro nutrients. Try simple ways of serving whole grains to kids. Using a variety of cereals is the key. Try to incorporate whole wheat, single polished rice, oats, finger millet (ragi), pearl millet (sajjalu) etc on a rotation basis.

Protein is essential for growth and development. Choose healthy sources of protein like lean meat, nuts and eggs. The top ten sources of veggie protein include spinach, broccoli, cauliflower, mushrooms, cucumbers, green pepper, cabbage, tomatoes, beans and peas.

Calcium plays a vital role in bone health. Include milk and milk products like yogurt, cheese every day. Other rich sources of calcium include ragi, dark green leafy vegetables, fish and seafood, enriched cereals and grains etc. 

Kids need fiber for the same reasons as adults do and like their elders, children get way less fiber than they need. Encourage your child to eat a variety of fresh fruits. If your child drinks juice, make sure its 100 percent fresh juice with pulp and without added sugars. Avoid sugary fruit juices and empty calorie drinks. Serve a variety of colourful vegetables daily like the dark green, red, orange and yellow ones. Fruits and vegetables are rich sources of antioxidants, which battle diseases and help in building natural immunity. So make sure, half of what is on your child’s plate either vegetables or fruits. This will help in giving enough fiber as well as micro nutrients. Offer drinking water as regularly as possible. 

Iron is an oxygen carrying component of blood. Children need iron for expanding blood volume which is accompanied during periods of rapid growth. Seafood, poultry, eggs, all dark green leafy vegetables, tofu, prunes, raisins, apricots, figs and all enriched whole grain breads and cereals are the best sources of dietary iron

  

While introducing any new food to kids, make sure you make one of their favourite meals as well. This way you can encourage accepting new foods. Try to adopt healthy ways of cooking like steaming and grilling which helps you to retain the nutritive value of foods. More than cooking, your presentation skills matter a lot for kids. Always try to serve attractive and colourful meals. Make a habit of eating together. Kids always follow by example and learn what to eat from their parents and people around them.