Kids also have a hectic lifestyle these days. Between school, play dates, and hobby classes, it becomes really hard to ensure that kids are eating right. There are times when you fail to notice whether they are getting all the adequate nutrients also. Don’t worry. It is happening all over the world and all the mothers are facing the same issue. And, that is why we decided to put together this piece of writing. But why is the emphasis on eating a balanced diet? Take a look…
Why Is It Important For Kids to Eat a Balanced Diet?
1. For Better Immunity
Eating a well-balanced diet improves the immunity power, thereby giving the body the potential to combat infections and diseases. It also thwarts off conditions seasoned by seasonal allergies.
2. Prevents Childhood Obesity
Television and junk food consumption has elevated the risk of childhood obesity. Plus, the kids also shrug away from eating a balanced diet. All these factors, together with lack of adequate physical exercise, has triggered obesity in kids. Studies suggest that children who eat balanced meals are at a lower risk of developing this lethal condition.
3. For Better Mental Health
Eating balanced meals promote mental alertness in kids. It helps them concentrate better and showcase better performance. It prevents fatigue and boosts energy levels. Balanced diet also improves memory.
4. For Better Physical Health
When kids eat meals right, they are bound to remain stronger. They do not feel lethargic and tired. They showcase better performance and are saved from unwanted physical exertion.
Now that you know the importance of eating balanced meals, let us take a look at how you could help your child to eat right.
[ Read: How Eating Junk Food Effects Child’s Health ]
Getting Your Kids Eat Right
1. Include Fruits And Veggies In Their Diet
50% of the child’s plate should contain fruits and veggies. Ensure that you are offering varieties. Do not repeat the same fruit or veggie continuously for a couple of days as kids get bored of these very fast. Cut the veggies and fruits into cute and fun shapes so lure them into eating these. You could also shred or pure these and add them to the meals as you cook or bake them. Juices, freshly made without sugar, is also a good way to get kids eat fruits and veggies. Serve them as soups, casseroles, and stews. An interesting way to get kids eat these healthy edibles is to allow them craft their own tacos and kabobs.
2. Whole Grains Are Good For Your Children!
You can give them cakes and cookies, but the key is to use whole grains in the preparation instead of refined flour. Whole grains are unprocessed and hence rich in fiber, minerals, and vitamins. Opt for whole grain crackers, pastas, and breads when you pick them from your departmental store. Use whole grain flour in your baking experiments. Brown rice, quinoa, and oatmeal could easily become ingredients of your casseroles and stews.
3. Include Healthy Fats
They do need fats for higher energy levels. Opt for healthy fats such as grass-fed butter and coconut oil in your cooking. You could add a generous amount of butter in their soup or spread it atop their whole grain toast. Roasted, unsalted peanuts, almonds, cashews, and walnuts are great ways to include fats. Choose to include lean meats in their diet.
4. Opt For Proteins
Proteins are essential for building up the muscles and for better memory. All the ingredients mentioned under fats serve as sources of protein too. Opt for varieties. There are numerous lentils, peas, and beans available that you could use to rope in protein. Cheeses and tofu are also good sources of protein.
5. Dairy Is Good
Avoid dairy products if and only if your child has lactose intolerance. Dairy products are good sources of calcium, which is essential for healthy bones and teeth. According to dietary recommendations, a child should consume 3 cups of milk a day. It is okay to go with whole milk, but if you are using more nuts and other fat-rich foods, opt for a low fat dairy product.
6. Cut Down The Junk Food Intake
Cut down the consumption of junk foods, including donuts and pizzas and other sugar and fat laden delights to just once a week. Start slowly as sudden curbing of these habits could lead to withdrawal and depression in kids. You could replace that pack of biscuit your child finishes after school with a delicious fruit kabob or a healthy and tasty porridge.
Try these tips and tricks and let us know if you are now able to get your kids eat a balanced diet.