Balanced Diet for Your Child
March 13, 2009
It is universally known that we are what we eat. Therefore nutrition goes hand in hand with physical and mental well being. This is truer for children. The more balanced the diet of a child, the better his/her physical and mental development. Children have special needs, unlike adults, since they are growing and their phases of growth need to be properly taken care of. Care should be taken so that the growth process is not hampered due to inadequate nutrition.
Broad guidelines for child nutrition:
• Ensure that the child has adequate servings of green and leafy vegetables, fresh fruits, legumes etc.
• The child should eat plenty of cereal, but make sure that he/she develops the taste for eating whole grains too.
• Milk is the best source of calcium. The child should have milk and milk products. They are essential for healthy bones and strong teeth. Whole milk should not be given to a child over the age of two. They should be encouraged to drink low fat milk. Adolescents should also have low fat milk and other dairy products like cheese, yoghurt etc.
• It is never too early to initiate good eating habits. Children should be taught from an early age to opt for low fat options in non-vegetarian food as well. Get them to develop a taste for lean meats, poultry and fish.
• Children should not be given alcohol at all.
• Avoid giving the children the habit of eating spicy and salt laden foods. The choices for food should be mildly spiced and have low sodium content.
• It is not advisable to allow children to have foods that are very sweet or fried. Avoid them.
• Ensure that the food children eat is steamed, boiled, stir-fried or sautéed. Baked foods are also okay.
Deep fried foods should be avoided. They should be taught to eat healthy food that is low in calories.
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