We always ensure that our children get the best of everything. We enroll them in good schools, let them take part in extracurricular activities, send them for coaching classes, save up for their further education etc. The list is endless. But do we also take their dietary needs seriously? In India, the trend is shifting to packing our children's lunch boxes with anything that is easily available. These may or may not be healthy choices. The junk food culture is invading our children's lunch boxes. We also have the habit of feeding our children whether they are hungry or not and making them ‘lick their plates clean'. While we want what is good for our kids, old habits and new trends may be distorting our view of what is adequate and healthy. Let us see how we can make wise and practical choices to ensure the best nutrition for our children.
Your child needs a healthy diet to grow and learn. A well balanced diet is vital in childhood as this sets the stage for healthy eating lifelong. Children who are taught about good nutrition at an early age are less likely to be overweight or obese later on. They are also smarter when it comes to making healthy food choices as teenagers and adults.
Tips for a nutritious diet for kids:
1. Power Protein: Make sure every main meal contains one source of protein. You can include dal, pulses, peas, soy and beans. Use lean meats like fish and chicken and make sure that they are prepared in a healthy way like broiling, grilling, steaming, baking, roasting, air frying etc. Eggs are also a good source of healthy protein and can be used in a variety of ways. Prepare healthy snacks like roasted peanuts, boiled channa, soy patties or sprouts.
2. Vote for vegetables and fruits: Vegetables and fruits are a must at meals; at least half of your child's plate should contain fruit and vegetables. They are good sources of fiber, vitamins and minerals. Include a variety of vegetables and fruits of various colors in their meals. This makes food look appealing and attractive. If your child is fussy, be creative and look for ways to sneak them into food. Blend pulpy fruits with milk to make delicious smoothies. Vegetables can be shredded and added to sandwiches and rolls. They can also be made into soups. Another fun way of eating fruits and veggies are skewering cut pieces with cheese, this makes delightful finger food which children are sure to enjoy. It is better not to buy commercially packed juices as these are full of sugar and preservatives. Fresh fruit juice can be made at home. However, whenever possible encourage your child to eat whole fruits as it contains fiber which is lost while juicing.
3. 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.
4. Delicious dairy: Dairy products provide calcium and protein which are essential for healthy bones and tissues. Your child needs at least 2 servings of dairy per day. Milk, buttermilk, lassi, curd, paneer and cheese are all good sources of calcium.
5. Water-up: Don't stock the fridge with soft drinks and sugar laden juices. Encourage your child to take sufficient water. Milk can also be taken as part of breakfast.
6. Snacks: Make sure that your child has healthy snacks as part of their diet. As much as possible limit unhealthy fat, excess salt and sugar. Plan ahead so that you do not packin biscuits and chips at the last minute. Assorted fruit cubes, vegetable sticks with peanut butter, healthy chaat, air popped popcorn, brown bread sandwiches with vegetable, egg or chicken filling are examples of quick and healthy snacks that your child will enjoy.
7. Breakfast: This is the most important meal of the day. Make sure that your child does not skip it. If mornings are rushed, plan the evening or night before and keep things ready. Sleep early, so that your child gets enough rest and can wake up early. Studies have shown that children who eat breakfast are more active and alert in class.
8. Eat as a family: Meal times should be pleasant. As far as possible sit down together as a family and eat at the table. Do not encourage eating in front of the TV or let your child take his/ her food to their rooms and eat alone.
9. Be active: Along with a good diet, make sure that your child gets 60 minutes of physical activity per day. This is important as it ensures that your child maintains a healthy weight and builds strong bones and muscles. Outdoor activities ensure that your child also gets enough Vitamin D which is important for healthy bones. Exercise is important for adequate growth and reduces chances of the child being overweight and developing heart disease and diabetes later on in life. Enroll your child in an after school game or sport they enjoy.
Parents and caregivers play a huge role in a child's food choices and activity. Set a good example by eating healthy. Do not show dislike for any food in front of a child. Children tend to include more variety as part of their diet as they grow. If you are active, chances are that your child will also follow you. Take your child for a walk or to the park to play. Schedule family time away from the TV and engage in some outdoor games or sports with the family. Talk to your child about good habits and nutrition. Keep yourself-updated and informed about wise food choices. Praise your child when he/ she chooses a healthy food over junk food. Involve your children in planning and preparing meals. Take them to the grocery store or market while buying fruits and vegetables. This gives children an idea on what is healthy and gives them a sense of responsibility if they are also involved in meal preparation.