Nutrition Week Day 1: Nutrition For Kids

Nutrition is the most necessary for development, whether for adults or kids. Everyone needs the same nutrients such as vitamins, minerals, protein, fat and carbohydrates. 

Every parent wants their child to eat healthy food. So do you! But do you know which nutrients are necessary and in what amounts? What is your best formula to fuel your child? The same concept that guides adult nutrients also guides child nutrition. However, children’s needs vary depending on their age. 

Table Of Contents

1. What Is Childhood? 

2. Nutritional Requirements By NIN (National Institute of Nutrition)

3. Nutrients Good For Kids

4. Nutritional Tips For Kids 

5. Dietitian’s Recommendations 

7. The Final Say 

8. FAQs 

What Is Childhood? 

Children and childhood are familiar terms to us. We all have been through the age where we were called children and have experienced the childhood phase. This state is divided into three groups. These are: 

• 1-3 years ( toddler) 
• 4-6 years ( pre-school) 
• 7-12 years ( pre-adolescent) 

The growing age between 6-12 years is divided into two parts. These are: 

• 6-9 years is pre-childhood 
• 9-12 is post-childhood

Nutritional Requirements By NIN (National Institute of Nutrition)

Grains, dairy proteins, veggies and fruit are the primary dietary groups and are an appropriate beginning point for any child’s diet. Each food group's proportions will be significantly influenced by age, genetics, makeup and physical activities. Understanding each food group is essential in developing a well-balanced nutritious diet for your children. 

Nutrients Good For Kids

Nutrients are chemical substances found in food that the body uses to function and stay healthy. Protein, lipids, carbs, vitamins and minerals are some examples. For the healthy growth of your children. You can consider these nutrient-dense foods: 

1. Protein

Organs, muscles, skin, and hormones are constructed out of protein. To maintain and repair tissues, our body needs protein. Children also require it for growth and development. The most acceptable options are fish, chicken, nuts, and beans.

To kick-start the day, kids need a balanced protein-rich breakfast. It will keep the children satisfied for extended periods. 

2. Fruits 

Instead of fruit juice, encourage your child to eat various fresh, frozen fruits. If your child is a juice lover, ensure it is 100% juice with no added sugars. Look for canned fruit labelled, light or packed in its juice, which means it is minimal in added sugar. 

3. Vegetables 

Serve fresh, canned, frozen, or dry vegetables. Each week, aim to provide a variety of veggies, such as dark green, crimson, and orange, beans and peas, starchy, and others. Look for canned or frozen vegetables that are reduced in salt. 

4. Grains 

Whole grains such as whole-wheat bread, oats, popcorn, quinoa, or brown/wild rice are also good choices. Refined carbohydrates like white bread, pasta, and rice should be avoided.

5. Dairy 

Encourage your child to consume fat-free or low-fat dairy products, such as milk, yoghurt, cheese, or fortified soy beverages that are fat-free or low-fat.

6. Good Fats 

Trans fats should be avoided, and saturated fats should be minimum in kid-friendly diets. The healthiest sources of unsaturated fat are nuts, avocados, seeds (including pumpkin, melon, and sunflower seeds), and a few oils. It benefits a child's eyes, bones, and mental health, supports brain and nerve system growth, and fortifies the immune system. Encourage your child to consume these healthy fats, essential for a child's diet.

Nutritional Tips For Kids 

Here are a few nutritional tips for your kids: 

1. Green leafy vegetables, broccoli, and sweet potatoes are high in vitamins that keep your children active and playful. 

2. Fruit is healthier than juice! For example, a raw unpeeled apple contains nearly ten times the fibre of a cup of apple juice. 

3. Low-fat milk,  dairy, and fortified soy products are high in calcium and help to maintain strong bones. 

4. Fibre makes you feel fuller and good for your heart. A slice of white bread will not satisfy your hunger as much as a slice of brown bread will do for you. 

5. A small handful of nuts and a piece of fresh fruit provide fibre and good fats that give you the energy that lasts, unlike the energy you receive from junk food like potato chips or candy bars. 

Dietitian’s Recommendations 

Taking the quickest and easiest options will increase your children's chances of choosing nutritious meals. To avoid giving your children access to junk food, keep it out of their sight and reach at all times. 

A homemade snack or lunch parents pack for their kids to bring to school is also beneficial. Choose foods with wholesome advantages and healthy fats rather than processed or junk food. This guarantees that balanced and nutritious meals are always available and supplied.

-Dietitian Vejeda Rehman  

The Final Say 

If you do not provide your child with support, direction, information and a regular schedule, it can be challenging to ensure they eat nutritious foods and keep active. Moreover, young children gain views on what tastes good to them and what does not as they grow and develop. 

According to recommendations, children should engage in at least 60 minutes of moderate to strenuous physical activity most days of the week.

FAQs

1. What is nutrition? 

Nutrition includes all the stuff that is in your food. It contains vitamins and minerals, proteins, fats, carbohydrates and more. 

2. What foods are high in nutrients?

Nutrition-rich foods include fruits, vegetables, whole grains,non-fat dairy, fish, seafood, unprocessed lean meat, skinless poultry, nut and legumes. 

3. How can we improve nutrition?

Here are ways to improve your overall nutrient intake: 

1. Choose whole grain over bread. 

2. Cook more at home. 

3. Eat less starchy vegetables. 

4. Add fruits to your diet. 

5. Reduce your sugar intake. 

6. Incorporate protein into your diet.

4. Why is nutrition essential for us? 

Nutrition promotes healthy pregnancy, supports growth, helps maintain healthy body weight and reduces the risk of chronic disease. 

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