Eating healthy and nutritious food is essential to a child's development and growth. Nutrition is a crucial element that contributes to supporting life, helps in the growth, tissue functioning, and overall well-being of the human body. Adequate intake of nutrients is vital in the early stages of childhood for physical and cognitive development.
As per UNICEF, poor nutrition can lead to vitamin deficiencies, such as Vitamin A, which weaken the child’s immune system and can even lead to blindness. Poor nutrition in the first 1000 days of a child’s birth is associated with impaired cognitive development that results in kids learning at a slow speed and impacts their performance at school.
Important Benefits of Right Nutrition
Nutrition in early childhood impacts a child’s health and physical well-being for the rest of their lives. Childhood is believed to be the most impressionable time for an individual, and the habits they nurture in the early years will make their way into adulthood. Children who do not eat proper nutrition will suffer from physical ailments at different stages of their lives.
Some of the most common diseases caused by malnutrition are;
- Osteoporosis
- Marasmus
- kwashiorkor
- Changes in Hair Volume and Texture
- Fatigue
- Type 2 Diabetes
- Anemia
- Vitamin Deficiencies
- Damage to Metabolism
- Reduced Intestinal Absorption
What’s worse than malnutrition is not eating right and eating junk, which results in obesity and related diseases. As per the World Obesity Atlas 2023, around 11 percent of people will be obese by 2035.
Here are some common types of diseases caused by obesity;
- High Blood Pressure
- Type 2 Diabetes
- High Cholesterol
- Emotional Instability
Top 5 Nutrients to Add to Kids' Daily Diet
Let’s look at important elements to include in your kid’s diet to aid their growth and safeguard them from common diseases;
Protein - The top nutrient for kids is Protein. It helps form new body cells, break down food into energy, carry oxygen, and fight infection.
Here are some important sources of protein;
- Meat
- Poultry
- Eggs
- Fish
- Nuts
- Beans
- Dairy Products
Carbohydrates - Carbohydrates are an essential source of energy and are used by the body in the formation & repair of tissues. Carbohydrates are also used by the brain to stay energetic & alert which also lets kids stay active throughout the day.
Here are some important sources of carbohydrates;
- Grains
- Bread
- Cereal
- Rice
- Pasta
- Potato
- Pasta
- Oatmeal
Healthy Fats - Healthy fats are necessary for other nutrients like vitamins A, D, E, and K to work properly. Healthy fats also aid the brain in its normal functioning.
Here are some important sources of Healthy Fats;
- Whole milk dairy products
- Oils
- Meat
- Fish
- Nuts
Calcium - Calcium assists the body in building healthy bones & teeth. Calcium is also important for blood clotting, nerve, muscle, and heart functioning.
Here are some important sources of calcium;
- Milk
- Cheese
- Yogurt
- Ice cream
- Egg Yolks
- Broccoli
- Spinach
- Tofu
Iron - Iron is necessary for building healthy blood that carries oxygen to cells all over the body. It aids in growth and development, immune function, reproduction, and the healing of wounds. Iron also eliminates the risk of anemia.
Here are some important sources of iron;
- Red Meats
- Poultry
- Shellfish
- Whole Grains
- Beans
- Nuts
Fiber - The intake of proper fiber reduces the risk of cardiovascular diseases and cancer. Fiber also lowers the ‘bad cholesterol in the body and controls blood sugar levels.
Here are some important sources of Fibre;
- Whole grain cereals
- Whole grain bread
- Chickpeas
- Kidney beans
- Seeds
- Nuts
Tips for keeping food fresh even on the go
- One of the top priorities is to choose a lunchbox that is free from chemicals and made of non-toxic and kid-safe material. Australian-owned Scoobies is working with the same intention.
To give kids a hygienic meal experience on the go and make their lunchtime full of colors and designs, Scoobies brings a wide range of BPA-free trendy lunch boxes and bags.
- Start packing food in butter paper instead of aluminum foil, as it gives food some breathing tips.
- Start packing whole fruits instead of giving slices, as slices attract bacteria and can cause digestive problems in kids. If you are opting for fruits that need to be cut into slices, like watermelon, muskmelon, and so on, then make sure you are packing them in airtight containers that restrict the entry of bacteria and dirty particles.
For detailed information on packing food and food recipes for kids, visit here.
Wrapping Up
We hope this article will help you plan out food recipes for your kid and prepare a meal that will balance the essential nutrients in their body.