When it comes to healthy eating for children, some parents are at a loss of what exactly constitutes a balanced and healthy diet. With excessive marketing of unhealthy and junk foods aimed at children, some parents may struggle to ensure that their child/ children are eating nutritious food. While it is important that a child knows about the importance of a healthy diet and healthy food choices, these guidelines can help parents until their children are old enough to make healthy choices. Eating patterns set at this age between 3 to 11 years serve as a foundation for life. After this, the period of adolescence starts and other guidelines are important as well.
1. Importance of breakfast:
Breakfast is a meal that helps to ‘break the fast’ and helps to refuel. This gives a healthy jump start since it helps to replenish energy sources. Numerous studies have shown that children who have breakfast regularly have a sharp mind, enhanced cognitive ability and problem-solving skills. The brain uses glucose as its primary energy source. A good breakfast can include a cereal, dairy/ protein and a fruit.
2. Healthy snacks:
Are you packing your child’s snack box with things like biscuits, chips, chocolate or namkeen? These may not necessarily be healthy choices. They lack fiber and nutrients and on the flip side contain unhealthy fat, salt and sugar. With childhood obesity on the rise, healthy eating (and snacking) is important. Junk foods which contain no nutritive value actually utilize nutrients from the body for their digestion. At this growing stage, this depletes a child’s body of essential nutrients. Instead plan ahead and pack healthy snacks like whole grain sandwiches (avoid mayonnaise), fruit cubes, roasted nuts, sprouts chaat etc. Two healthy snacks between meals can keep a child’s energy levels up and provide energy and healthy nutrients.
3. Lunch and Dinner:
These two main meals need to contain macronutrients like protein (for growth and muscle building) and carbohydrates (for energy). Protein rich foods include- chicken, fish, eggs, pulses, legumes and dairy products. Carbohydrate rich foods include- cereals (rice, wheat), starchy vegetables and fruits.
4. Fluids:
Since children are active and are constantly on the move or playing, it is important they stay well hydrated. This helps to regulate body temperature and prevent fatigue and dehydration. In addition to plain water they can drink smoothies (unsweetened or with less sugar), unsweetened fresh fruit juice, tender coconut water and buttermilk. Avoid soft drinks, sports drinks and packaged fruit juices. These contain high levels of sugar which are not healthy and can cause cavities. These drinks also contain added colours and flavours which are not healthy for a growing child. It is best to go natural.
5. Choose whole and minimally produced foods:
Packaged products tend to have low nutritional value, in addition they contain unhealthy amounts of salt or sugar. Most often the oil/ fats used to prepare these products are hydrogenated or trans fats. In addition, junk foods contain artificial colour, flavour, preservatives and additives. When taken on a regular basis this can result in obesity, high blood pressure and diabetes. Some studies have shown that these additives can cause cancer.
6. Healthy Fat
At least 25- 35% of calories should come from healthy fat. Sources include- fish, nuts, seeds, avocado and vegetable oil. Healthy fat is essential for the absorption of fat soluble vitamins (A, D, E and K) . Omega 3 fats are also important for brain health. They maintain the health of cells and membranes of the brain. Since the brain is rapidly developing at this time, a healthy diet is important.
7. Calcium:
Calcium is an important mineral for healthy bones and teeth. Calcium and magnesium work together to help build strong and healthy bones. If a diet is unhealthy or is low in calcium, the body uses calcium stored in the bone for optimal nerve and muscle function. This adversely affects bone density, since during childhood the peak bone mass is being built. A child needs 2-3 servings of calcium. This is equal to 2-3 cups of milk, 2 slices of cheese or 1 cup of yogurt.
8. Protein:
Protein helps build muscle and is important for growth and tissue repair. Vegetarian sources of protein come minus the fat, sources include: daals, legumes, beans, soy etc. Non- vegetarian sources of protein like chicken and fish should be cooked in a healthy way with the skin removed. Include 80 to 140 g of these sources. This can be a palm sized piece of chicken or a cupped palm of daal/ any legume.
9. Fruits and vegetables:
Fruits and vegetables are a powerhouse for a variety of nutrients. In a child’s diet, the more colour the better. By eating a variety of fruits and vegetables your child gets a good amount of fiber and nutrients. While some children may not like to consume them, look for innovative ways to include them in the diet. They can be blended into smoothies, made into soups or added to rice or paranthas. Avoid giving your child fruit juice too often. This way they consume a lot of sugar minus the fiber. Stick to whole fruits instead. You can give them 1 ½ to 2 cups a day. For fruits like watermelon or muskmelon, a slice or a cup of cubed fruit can be given. A child should also be encouraged to have at least 2-3 cups of vegetables.
10. Healthy cereals:
Choose whole grain cereals instead of refined grains. Include a variety of grains like whole wheat, jowar, bajra and ragi. Grains taken whole are rich in carbohydrates, fiber and B- vitamins. You can aim for 100 to 200 g of whole grains. This could be a cup of dry cereal or cooked rice, 1-2 chapathis or a slice of whole grain bread.
Parents play a very important role in setting examples for healthy food choices for children. As a parent do not show any dislike for a food in front of your child.
Encourage your child to engage in an activity or sport for at least 60 minutes to stay physically fit. These tips can help your child grown strong, happy and healthy!
With inputs from:
1. https://www.nutrition.gov/subject/life-stages/children
2. http://www.eatrightpro.org/~/media/eatrightpro%20files/practice/position%20and%20practice%20papers/position%20papers/nutrition_guidance_for_healthy_children.ashx
3. http://www.heart.org/HEARTORG/HealthyLiving/Dietary-Recommendations-for-Healthy-Children_UCM_303886_Article.jsp#.We2NsVuCzIU
4. http://vikaspedia.in/health/nutrition/dietary-guidelines-1/diet-for-children-and-adolescents
5. https://www.mayoclinic.org/healthy-lifestyle/childrens-health/in-depth/nutrition-for-kids/art-20049335
6. http://www.precisionnutrition.com/all-about-nutrition-for-kids
7. http://www.nestle.com.au/nhw/sports-nutrition/nutritional-needs-of-children