healthy diet for children Nutrition for kids
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As parents, it is very crucial for us to create a well-balanced diet menu for our growing children. A balanced diet can provide our kids with essential nutrients which are essential for growth and development. A balanced diet includes a mix of food from the 5 food groups – fruits, vegetables, grains, protein, and dairy. It is important to select from a wide variety of food and include all the food groups in order to provide a balanced diet for our youngsters.
Fruits
Fruits are packed with essential vitamins, minerals, and antioxidants that are necessary for a healthy growth and development. It is recommended to include at least 1-2 servings of fruits in a day. Fruits can be added fresh or frozen, as smoothies and juices or as snacks. Choose from a wide variety of seasonal and colourful fruits available.
Vegetables
Vegetables are the powerhouse of vitamins and minerals. They are a great source of dietary fibre and can help to provide the body with essential nutrients. Include at least 3-4 servings of colorful and seasonal vegetable in daily diet for toddlers. Offer cooked and pureed vegetables steamed, stir-fried, or boiled as well as freshly chopped salads.
Grains
Grains are the powerhouse of carbohydrates and other important vitamins and minerals. Whole grains provide more nutrition and fibre as compared to refined grains. Include whole wheat, brown rice, oatmeal, barley, quinoa, sorghum, and millet in the regular diet to provide a balanced mix of nutrients. You can serve grains as chapatti or whole wheat bread or as porridge and cereals.
Protein
Protein is required for healthy muscle growth and development. Include at least two servings of protein in daily meals. Include lean meat, poultry, eggs, dairy, legumes, lentils and soy products in diet. Serve boiled, roasted, and grilled fish and chicken. Include vegetarian protein sources like tofu, beans, and lentils in the diet.
Dairy
Dairy products are full of calcium and other essential vitamins and minerals. Milk and dairy products should be included in a daily diet for toddlers. Include two servings of dairy products like Greek yogurt, cheese and milk. You can also serve yogurt as smoothie or with various toppings.
On a daily diet, it is important to maintain a balance of all food groups to ensure your toddler is getting all the essential nutrients. Try including a mix of all the food groups in daily meals and snacks in order to create a balanced meal plan for your youngster.
Summary
- A balanced diet should include foods from all 5 food groups – Fruits, Vegetables, Grains, Protein, and Dairy.
- Choose from a wide variety of seasonal and colourful fruits.
- Include at least 3-4 servings of vegetables in daily diet, cooked and pureed or freshly chopped.
- Grains provide carbohydrates, include whole grains like whole wheat, brown rice, oatmeal, etc.
- Include 2 servings of protein in daily meals like lean meat, legumes, lentils and eggs.
- Include 2 servings of dairy products like Greek yogurt, cheese and milk.
- Maintain the balance of all food groups in the daily meals and snacks.
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