A nutritious diet is of utmost importance for younger kids as it plays a crucial role in their growth, development, and overall health. It is critical to provide essential nutrients like protein, calcium, vitamins, and minerals necessary for proper physical growth and development of their bones, muscles, and organs. Adequate nutrients, especially omega-3 fatty acids, iron, and certain vitamins, are vital for brain development, cognitive function, and learning abilities in young children.
Balance their meals with carbohydrates, proteins, and healthy fats to regulate blood sugar levels, provide energy needed for daily activities and play. Proper nutrition contributes to enhanced endurance and stamina, allowing kids to engage in physical fitness, sports, and play without feeling exhausted.
A nutritious diet is fundamental for younger kids as it not only fuels their physical growth but also supports mental development, strengthens their immune system, and lays a foundation for healthy habits. Parents and caregivers play a pivotal role in providing a well-balanced and varied diet to ensure children receive the essential nutrients necessary for optimal growth and development.
Here is a quick guide on what you should try and include in your child’s daily diet:
Grains (carbohydrates and fiber):
Include whole grains like wheat, millets (ragi, jowar, barley), brown-rice, and oats in their diet.
Roti, rice, dosa, idli, or upma are popular choices but are the best when you prepare them with healthier options like cook equal portions of brown rice and white rice together instead of just white rice, or mix millets like barley, whole oats, soybeans in your wheat flour or dosa batter, mix ragi flour with idly rawa, etc.
Fruits and Vegetables:
Emphasize on locally grown fruits and vegetables. Go organic when possible. Identify at least 5-6 different fruits that suit your child and give a different fruit each day. Best is to habituate your kid to all the seasonal fruits such as mangoes, grapes, custard apple and other fruits like bananas, guavas, papayas, melons, etc.
Incorporate vegetables like spinach and varied leafy vegetables, potatoes, carrots, tomatoes, beets, bell peppers and green peas in curries, salads, or as sides.
Protein rich Foods:
Offer protein sources like lentils (dal), chickpeas (chana), kidney beans (rajma), eggs and occasionally lean meats like chicken or fish
Paneer, tofu, soy chunk or granules are a great source of protein and can be easily combined with many other vegetable curries
Dairy:
Include dairy products that have A2 protein like the milk, yogurt (curd) and paneer made from desi cow milk that has healthy fats plus the absorbable calcium and protein needed for your child. Avoid all other milk (Please note that Buffalo milk does not have A2 protein. Only Indian Desi cow milk has A2 protein)
Buttermilk (lassi) or chaas can be a refreshing and nutritious beverage to have after a physical activity during the day.
Avoid Dairy products during the nights to avoid digestion and acidity issues later.
Healthy Fats:
Use healthy cooking oils like mustard oil, sesame oil, olive oil, or coconut oil in moderation. Discard oil used left after deep frying.
Prefer cold pressed oils in place of refined oils. It is best to use a variety of oils in cooking
Use home made A2 cow ghee if possible or any pure ghee is good for kids
Nuts and seeds like almonds, walnuts, sesame seeds, flaxseeds, sunflower seeds, etc can be added to meals, curds, snacks and cereal
Traditional Dishes:
Traditional foods like khichdi, vegetable pulao, sambar, and various regional cuisines offer a blend of nutrients and flavors. Incorporate local recipes that include diverse ingredients for a balanced diet.
Ensure proper Hydration:
Encourage drinking water throughout the day, particularly in warm climates. Fresh coconut water, buttermilk, and homemade fruit juices topped with chia seeds can be hydrating options.
Completely restrain from giving store bought juices and soft drinks. Instead carry something homemade and habituate your kid to have healthier drinks.
Limit Processed Foods and Sweets:
Minimize packaged snacks, fried foods, and sweets high in added sugars. Opt for homemade snacks whenever possible. Offer traditional sweets occasionally and in moderation.
Cultural Considerations:
Indian cuisine is rich in spices and flavors. Use herbs and spices like turmeric, cumin, coriander, and ginger for added taste and health benefits.
Family meals are an integral part of Indian culture. Encourage eating together to instill healthy eating habits.
Final Takeaways:
Offer a variety of foods to ensure your child receives diverse nutrients.
Balance meals with carbohydrates, proteins, healthy fats, and plenty of fruits and vegetables.
Monitor portion sizes and encourage a positive attitude towards healthy foods and mealtimes.
Talk to your child’s pediatrician to ensure your child received necessary vitamin supplements
Encourage walk or cycling under the morning sun for a healthy dose of vitamin D
Remember, these are general guidelines. Factors such as individual dietary needs, preferences, and any health conditions should be considered. Keep in mind your child’s allergies while serving them anything outside home. Train them to ask specific questions when they are not with you so that they don’t end up eating something which they are allergic to. Consulting a pediatrician or a registered dietitian can provide personalized guidance for your child's nutrition.
Good Food, Good Health! :)
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