Healthy diet is a must for growing children, and its parents duty to see that their kids are getting the right nutrition from their diet with a well balanced proteins, complex carbs and healthy fats. Nutritionists also suggest avoiding excess sugars and unhealthy foods to children to avoid sugar crashing and fat storage.
Nutrihealthline lists some quick and Healthy Diet Tips for Children which ensure they’re getting the required nutrients. Read on…
For a healthy diet, proteins are foremost essential which aid in their bone and musculoskeletal development. Include Lean proteins such as turkey, chicken and fish in their diet as the amino acids help their growing bodies. Eggs are rich in proteins and they not only make a healthy and delicious breakfast, but acts as key for kids’ growing muscles and so much more. Nutritionists recommend one serving of protein in every meal.
It is known fact that Calcium is essential for structural stability and development of bones, and children can get the required calcium content from consuming milk and other dairy products. Two glasses of Milk consumption daily will help them avoid bone damages and fractures, and even speed their bone injuries recovery. Milk cartons, Low-fat string cheese are good sources of calcium for children.
3. Healthy Fats
Including Healthy Fats to Kids diet can be extremely beneficial in developing and building of hormones consisting of testosterone and they insulate nervous system tissue in the body. Do not think fats as enemy, as they promote your body in absorbing the fat soluble vitamins. According to nutritionists children over 2 years need to get 30% of their daily calories from healthy fats. Some excellent sources of healthy fats for kids include fish, olive oil, peanut butter, avocados and walnuts.
Kids should eat nutritious carbohydrates for a healthy and balanced diet, and they need to prefer lower GI foods including cereals, legumes, fruits and vegetables, dairy foods which provides them with fiber, vitamins and minerals and natural sugars.
While children may enjoy sugary snacks, parents need to teach healthy eating habits like making them opt for fruits and fruit juices over sugar cravings, junk foods or soft drinks. Kids must eat three to 4 servings of fruits and veggies every day, be it Apple wedges, orange pieces, strawberries, grapes or veggies like celery, carrots and cucumbers. Fruits and vegetables are loaded with plant-based nutrients and lays strong foundation for their future health development. The Vitamin C fruits are beneficial in protecting immune system of children.
Whole Grains are important for their daily diet. “Whole grains provide a wealth of vitamins, minerals, and plant-based nutrients, including some dietary fiber,” say nutritionists.
*Results may vary from person to person and results are not guaranteed