Title : Good nutrition for cildren Previous | Next
Fruits and vegetables make an important contribution to the health, growth and development of children. Fruits and vegetables should be the foundation of a healthy diet. Vegetables are a good source of carbohydrates, fiber, vitamins, and minerals. A good diet leads to healthy bones, skin, and energy levels. Healthy eating habits can lower a child's risk for dental problems, eating disorders, constipation, malnutrition, anemia, obesity, and diabetes.
Vitamins :- Vitamins should be include in every child’s diet. Each one has a special role to play.
- Vitamin A is necessary for good eyesight and healthy skin, and it can be found in carrots, squash, and leafy vegetables.
- Vitamin C helps build and maintain connective tissues, heal wounds, and fight infections.
- Vitamins B (including B1, B2, B6, B12, niacin and folic acid) aid in the formation of red blood cells and help the body metabolize food to release energy when kids need it. Sources of B vitamins include whole grains, meat, eggs, and leafy vegetables.
- Vitamin D builds strong bones and teeth and helps the body absorb calcium, and it can be found in fortified milk, fish, and egg yolks.
- Vitamin K is necessary for blood clotting when children sustain injuries, and it can be found in leafy vegetables, dairy products, and broccoli.
Minerals :- Minerals are important for your children’s diet.
Magnesium helps the muscles and nerves function properly, steadies the heart's rhythm, and keeps bones strong. Phosphorus, which is essential for healthy bones and teeth and is needed by every cell in the body to function normally, is found in dairy products, meat, and fish. Potassium helps muscles and nerves function properly and maintains the proper balance of water in blood and tissues. Zinc aids in normal growth and development, immunity, and wound healing, and you can find it in red meat, poultry, seafood, and whole grains.
Tips : - Here are some suggestions for teaching your kids to eat and love vegetables:
- As parents, it is up to us to set the house rules. Create a house rule that states you must at least try everything on your plate. There are some foods that your kids will just not like. We are all human in that way. But, we should not let our kids assume that they do not like something just because it is healthy. If they try it, they may realize that it is not so bad.
- Introduce veggies in a variety of meals. From veggie spaghetti to veggies as a simple side dish, let kids have a variety of vegetable experiences.
- Veggies can replace unhealthy foods in several dishes. Instead of French fries, try baked sweet potato fries. Instead of traditional dips for potato chips, use homemade salsa or hummus dip.
• Keep a bowl of fresh fruit handy. Keep some vegetables such as peas, cherry tomatoes, baby carrots and mushrooms in the fridge to grab for a quick snack.
• Make vegetables and fruit look great on the plate. Serve different coloured fruit and vegetables, chop them up for a change or serve them on a special plate.
• For reluctant eaters, try a new fruit and vegetable once a week.
No related myths and facts found !!