Wednesday, 19 June 2013

It's no secret that what your child eats has a direct impact on his overall development. Nutrition plays a very important role in your child's growth and development.Keeping this in mind I have created a list of 7 healthy food's every kid should eat.They are as follows:

First in our list is,

1) Eggs: Egg proteins contains essential amino acids which are building blocks for hormones,skin,tissues and much more.Besides the also contain choline which plays a vital role in brain development.This nutrient is important for memory development in kids,by increasing the brain's ability to retain information.So parents should include eggs(preferably omega-3 enriched eggs) in your kids diet to ensure proper development.

Precaution: Eggs are made of proteins and proteins are complex molecules which are not very easily digestible.So make sure to give your kid no more than 2 egg per day.Otherwise it might lead to digestive issues.  

2) Whole grain breads:Whole grain breads contain Vitamin B and E,Iron,Zinc etc.All these nutrients are necessary for you kid and his/her promotes growth and development.For example Vitamin B converts food into energy efficiently.Iron helps in transporting Oxygen around the body,Zinc helps in healing and fighting infection etc.Unfortunately parents are unaware of these fact and they go for white bread.As far as white bread is concerned it is not healthiest.Various study has confirmed that children who continually feed on white bread, their glucose levels fluctuate leading to mood fluctuation and weight gain.So parents should make sure to include whole grain bread only in their kids diet.

Precautions:None,as of now.

3) Fish: Fishes like Salmon,Tuna and Sardines are rich in omega-3's.Omega 3 fatty acids are good for heart and brain development.It helps in cognitive development of your child and also promotes growth.It is already proved that more omega-3 we can get to brain, the better it will function.

Precautions: Fish products have been shown to contain varying amount of heavy metals,particularly mercury.The presence of mercury in fish can be a health issue for children.So be careful while choosing fish or fish products.

Apart from Fish other foods which contain omega-3 fatty acids are Walnuts,Flax,Beans etc.

4) Brazil Nuts: Brazil nuts are rich in Selenium.Selenium is a trace mineral which ensures good brain health.Whenever I advise people to include selenium rich foods in their diet they confuse it with selenium supplements.Though selenium is vital to immune system function and ensures brain growth in kids but selenium supplements should be avoided at all cost.The impact of selenium supplements on kids is still controversial.So there is no need to take any chances with supplements.

Precautions:You should limit your child's daily selenium intake to around 20mcg.Consuming this nutrient in excess can lead to selenium toxicity.Side effects may include fatigue and dizziness.

5) Oatmeal:  Oatmeal is rich in Protein and Fiber.Proteins are utmost necessary in kids as they are the building block of immune system.It is also rich in fiber and kids ages 3-10 needs 8-15 grams fiber per day.Oatmeal has 6gms fiber per cup.Oatmeal helps keep heart and Brain arteries clear.A Recent study reveals that kids who ate sweetened oatmeal performed better on memory related tasks than those who ate a sugary cereal.Besides, you can add cinnamon and chopped peaches or blueberries to make it taste better.

Precautions: Since oatmeal is rick in fiber,excessive intake can lead to stomach spasms or constipation as well.Limit oatmeal to not more than 11/2 cups daily.

6) Indian Dahi Curry: Yes.This came to my mind as right now I am in India.So what's with this Indian Dahi Curry? The answer is, Dahi curry contains Turmeric and Yogurt.And both of these aid to your child's development.Turmeric is rich in curcumin and research shows that curcumin fights inflammation and blocks Alzheimer's plaque formation.

On the other hand Yogurt improves brain health by keeping brain cell membranes flexible, helping them to send and receive information.And the best part is it is Delicious and kids are going to love it.

Precautions: Nothing.Just don't overeat it, because it contains yogurt and too much of yogurt can lead to digestive problem,upset stomach and diarrhea.Just half a cup of Dahi Curry is more than enough to load your child with all vital nutrients necessary for his growth.

7) Green Veggies:Greens are rich in calcium,magnesium,iron,potassium,phosphorous,zinc and vitamins A,C,E and K.They also contain fiber,chlorophyll and other micronutrients and photochemical.If Biology is not your thing then let me make it simple for you.The above mentioned nutrients have been shown to strengthen immune system,improve blood circulation,blood purification and much more.The benefits are countless.So you must add veggies to your kid's diet.But there is one small problem.Well, not no small one though, and that is 'Most Kids don't like Greens'.So how to get your kids eat leafy greens.Here are some ways which worked for me.They are:

  • Smoothies:Children might not like veggies but they enjoy smoothies.So just make the smoothies more enticing with colourful ingredients.You could also add honey as a sweetener.While preparing smoothies you can chuck things like Spinach and Kale into the mix and watch your kid sipping in the nutrients and enjoying it too.
  • Soups: I have noticed that kids don't like to eat greens but when when given in liquid form(soup in this case), they do not seem to have any problem with it.In fact they tend to enjoy it.Just Remember to add some flavor and garnish it well.
  • Oven baked Chips  and Grilled Asparagus Rafts: These are kid-friendly veggies which are approved my majority of kid.They all tend to love it.Don't be surprised if your kids ask for it again and again.
  • Purees: It is another sneaky way to make your child eat healthier.You can blend healthier veggies with the tasty ones.This tend to dampen the bitterness of leafy greens like spinach and makes it more edible for your kid.
  • Bribe: We parent have to resort to all sort of techniques just to make sure our kids eat healthier.This is one technique which most parents use when all other fails.And it works too Finish your food and you'll get one of your favorite chocolate(OK! lets make it two.Deal.)
How your kids develop depends on what he eats.So watch out what you put on your kid's plate.

NOTE:As discussed in this post,foods rich in omega-3 should form an important part of your kids diet but it must be noted that it is important to strike a fine balance between the level of intake of omega-3 and omega-6.So if your kids diet is too much omega-3 centric then you must compensate it with omega-6 rich foods like avocado,pumpkin seeds etc.


Post a Comment