HomeHealth articlesdrinking waterHealthy Eating Tips for Kids

Nutrition Tips for Kids

Verified dataVerified data
0
Nutrition Tips for Kids

3 min read

Share

Proper nutrition is important for kids to become healthy, and strong, improved mental health, and leads to overall well-being.

Medically reviewed by

Dr. Sneha Kannan

Published At July 22, 2020
Reviewed AtMarch 22, 2024

Introduction:

Nutrition for kids is important for their growth and development. Lack of nutrients in the diet can lead to a lack of immunity and various developmental disorders. Parents can help children to develop healthy eating habits from childhood. Providing the right nutrients from a younger age is important for the proper growth and development of the child and to prevent various deficiencies.

What Are the Nutrition Tips for Kids?

1) Make The Child Follow a Balanced Diet:

Providing the right nutrients is essential for the proper growth and development of the child. If the child does not have an adequate nutrition-enriched intake, they might develop various deficiency-related disorders. In children, night blindness is due to Vitamin A deficiency, whereas a deficiency of vitamin C might lead to scurvy (bleeding gums). Lack of protein in the diet, then the chances of developing protein malnutrition are quite likely.

2) Make The Child's Food Interesting:

Many parents these days complain that their children do not feel hungry. This may also be because of the boredom of having the same type of food every day. But on the other hand, purchasing a pizza for the child will make them very happy and ask for more. In such a situation try making healthy food interesting. Transform regular chapati into chapati pizzas by adding lots of vegetables to it. For protein, add shredded chicken or cottage cheese to it. Children will lovingly and happily have it. Try preparing whole wheat noodles with veggies added to them. This is healthier than the processed noodles available in the market that the child craves, thus spoiling his or her health.

3) Eat The Meal Together:

When having meals with family together, the child automatically starts developing a sense of safety. When having meals with family, remember that parents are role models for the little ones. If elders complain about having vegetables, then children are imitators. They, too, would start behaving like that. One cannot expect the child to be perfect and listen to whatever parents say if they do not practice it.

4) Avoid Screen Time While Eating Food:

Limiting the use of mobile phones or television, especially while eating food, is a good way to teach children to respect food. Switching on the television while eating food would make the child engage in mindless eating. It is important to teach mindful eating techniques to children and ourselves as well. Also, avoid giving children phones to play with while eating food. These habits should be developed from childhood itself, or kids turn out to become stubborn if not corrected from a younger age.

5) Make Meals Time a Priority:

Make good meal timing for the kid. Make the kids comfortable, and talk to the kids. Take to monitor the eating habits of children.

Prepare healthy food at home and avoid obsessive calorie counting.

6) Ensure That The Child Had Plenty of Water Every Day:

Water is an essential nutrient that does not have any calorific value, yet it possesses various health benefits in adults and children. Make sure that the child has at least 8 to 10 glasses of water regularly to prevent problems like constipation and piles and to keep the child very well hydrated. Planning the frequency by having at least one glass of water every hour. This can be practiced for at least 8 to 10 hours. Because having liters of water just at once would make the child use the washroom too often (4 to 6 times an hour). Hence, the distribution of water in time intervals plays an essential role in maintaining the proper hydration status of the child. Water also helps to flush out harmful toxins from the body. Hence, remember to stay hydrated always. Avoid giving the child aerated drinks to quench the levels of thirst. It contains very high levels of sugar and is bad for the child's system. Prepare various detox drinks using mint, cucumber, and coriander for the child instead.

7) Avoid Giving Processed Foods to Children:

With today's fast-paced life and parents' working schedule, various convenience foods have come up in the market. They contain trans fat, which is made up of partially hydrogenated vegetable oil and is very harmful to the child's health. Avoid giving them processed foods like chips, ready-made burgers, nuggets, etc. Instead, whole grain bread, vegetables, and chicken sandwiches would be healthier alternatives for the child. Ensure to give healthier options to the kids. Again, deep frying foods are not a good option for kids as they contain trans fat and may lead to childhood obesity and other problems. Steamed vegetables and baked food are good snack options for children. Try making whole wheat vegetable wraps for the child. Some good sources of protein like sprouts, cottage cheese, or some amount of shredded chicken can be added to these whole wheat wraps.

8) Take the Child Grocery Shopping:

When taking children grocery shopping, educate them about selecting healthy food choices. Also, help the kid read food labels and choose healthy foods from the supermarket.

9) Involve Kids in the Kitchen:

Teach the basic chopping works to the children. Let them use a plastic knife instead of the normal knife. They can be taught basic stuff like making salads or sorting vegetables in whole grain bread while making a sandwich. When kids are engaged in making food, they will happily consume those foods even if the child is a fussy eater otherwise, because they had made efforts to prepare the food.

Always appreciate the child's efforts and encourage them for that. Keep these nutrition tips in mind for the good health of the child.

Conclusion:

Building healthy eating habits for kids is not so easy, it requires constant effort and also understanding of the needs of the child. There is no particular food chart or routine, and it depends on the kids. Starting good eating habits at a younger age is better than trying the same at an older age. Good food is required for the overall development of the child both mentally and physically.

Frequently Asked Questions

1.

What Are Some Important Tips Regarding Nutrition?

 
- Some of the important nutrition tips include:
- Adding fiber-rich foods, such as whole grains, fresh fruits, vegetables, nuts, and seeds, to the diet.
- Increase the intake of calcium and vitamin D-rich foods.
- Limiting the consumption of sugars and salt.
- Replacing unsaturated fats with saturated fats
- Avoid processed foods of all forms.
- Increased intake of fluids.

2.

How to Improve Nutrition in Children's Diet?

 
- Children must be encouraged to eat fresh fruits and vegetables.
- Consumption of fat-free or low-fat milk, cheese, yogurt, etc.
- Avoiding added sugar and salt in the meals.
- Avoiding processed foods and junk foods completely.
- Including a protein-rich diet of eggs, poultry, lean meat, unsalted nuts, seeds, and beans.

3.

What Are Some Healthy Lifestyle Tips for Children?

 
- Develop healthy eating habits by avoiding processed and junk food.
- Eating homecooked food, including fresh fruits and vegetables
- Following a regular schedule for breakfast and meals.
- Reducing screen time and indulging in sports or physical activities.
- Regular exercises or practicing yoga.
- Adequate sleep to remain active throughout the day.

4.

How to Keep Children Naturally Healthy?

 
- Increased intake of nutritious foods such as fruits, vegetables, nuts, seeds, and beans.
- Avoiding packeted or processed snacks and packed juices as they contain a lot of preservatives and artificial sweeteners and colors.
- Adequate sleep by sleeping early and waking up early.
- Limiting intake of added sugars and salt in the meals.
- Drinking low-fat or fat-free milk.
- Maintaining good hygiene habits by washing hands before and after meals and brushing teeth at least twice daily.
- Include physical activities or exercises in the daily routine.

5.

What Are Some Nutritious Foods for Children?

Some of the nutritious foods for children include:
- Oats are one of the healthiest grains, highly rich in fiber, antioxidants, and minerals, and can be used to make soups, porridge, cookies, etc.
- Millets are rich in dietary fiber, proteins, minerals, and antioxidants and can be used to make noodles, wraps, biscuits, etc.
- Whole wheat products can be included in pasta, bread, cakes, etc.
- Fresh fruit juices, shakes, smoothies, etc.
- Breakfast and meals that includes berries, nuts, and seeds.

6.

What Are Some Important Nutrients for Kids?

Some important nutrients required for healthy growth and development are proteins, carbohydrates, healthy fats, vitamins, and minerals such as calcium, iron, iodine, potassium, fiber, and plenty of water.

7.

What Are Some Foods Required to Include in a Child's Diet?

 
- Some of the foods required in a child's diet include:
- Plenty of fresh fruits and vegetables.
- Low-fat or fat-free dairy products such as milk, cheese, yogurt, etc.
- Whole grains such as quinoa, brown rice, and oats can be added to breakfast and meals.
- Including fresh fruits and vegetables in the form of juice, soups, porridge, etc.
- Healthy oils such as extra virgin olive oil, canola oil, and clarified butter can be added instead of unhealthy fats.

8.

What Are Some Healthy Breakfast Options for Kids?

Healthy breakfast options include overnight-soaked oats, fresh fruit juices or smoothies, low-fat milk, millet porridge, whole wheat pasta and noodles, whole grain bread toasts, fresh fruit pancakes, muffins, granola bars, etc.

9.

Why Is Nutrition Considered Important?

Nutrition is essential to maintain overall health and development, well-being, a perfect hormonal balance, immunity, regulating moods, and reducing stress and strain.

10.

What Is Child Nutrition?

 
Nutrition for the child must focus on the right things required for the child's normal growth and development, including a balanced and healthy diet and scheduled eating patterns, limiting sugar and salt intake, and avoiding processed and junk foods.

11.

Is Boiled Egg Good for Children?

 
Boiled eggs are good for children as they contain high-quality protein, good cholesterol, a rich source of vitamin D, and omega-3 fatty acids, which help in eye health and maintaining body weight.

12.

What Are Some of the Superfoods?

 
- Some of the superfoods include:
- Dark green leafy vegetables.
- Eggs.
- Legumes and beans.
- Seeds, nuts, and berries.
- Yogurt.
- Seafood.

13.

How to Improve a Child's Thinking Ability?

A child's thinking ability can be improved through communication and interaction, providing ample playing opportunities, adequate time to think, reducing screen time, asking questions, helping them think differently, and encouraging reading habits.

14.

What Are Some of the Healthy Fruits?

Some healthy fruits included in the daily diet are apples, berries, avocados, oranges, peaches, kiwis, watermelon, dragon fruit, banana, mango, etc.

15.

Which Seeds Are Beneficial for Children?

Seeds are rich in fiber, antioxidants, polyunsaturated fats, vitamins, and minerals. As a result, they help reduce blood sugar, blood pressure, and cholesterol. Some seeds that can be included in a child's diet are chia, flax, sesame, pumpkin, and sunflower seeds.
Quadros Krystel Godfrey Lavina
Quadros Krystel Godfrey Lavina

Dietician

Tags:

nutritiondrinking waterbalanced dietparentingeating habits in children
Community Banner Mobile
By subscribing, I agree to iCliniq's Terms & Privacy Policy.

Source Article ArrowMost popular articles

Do you have a question on

drinking water

Ask a Wellness Expert online

*guaranteed answer within 4 hours

Disclaimer: Wellness medicine is not aimed to replace the services of your treating physician or allopathy medicines. Our site's information is to those who are willing to take responsibility for their health, being fully aware that the content published herein would not qualify as a prescription or specific medical advice. If users use the information and stop prescribed medication without their physician's consent, they bear full responsibility for their actions, and iCliniq-Wellness bears no responsibility for the same. Information on Wellness medicine should not be misinterpreted as a cure for any illness, as our body is complex and everyone reacts differently.

This website uses cookies to ensure you get the best experience on our website. iCliniq privacy policy