Does the eating habit of your child matter you? Do you know the significance of healthy eating and want them to grow smarter, sharper and healthy?
If your child is aged between 5-10 years old and maintaining his/her healthy habit has become a challenge for you then read the following children’s healthy diet to prevent them from obesity and a number of other diseases.
HOW JUNK AND FAST FOOD IS AFFECTING THEM?
Tongue tickling and easy to cook fast foods appeal them and once these foods are incorporated in their lifestyles, they can wreak an absolute havoc on their health. Processed food with depleted nutritional content and high sugar levels affect their abilities to focus and concentrate for a prolonged period. School-going children needs a higher energy level and a higher level of concentration. A regular consumption of food that lack fibers, proteins, carbohydrates and vitamins can increase the chances of falling into chronic illness like DIABETES, HIGH CHOLESTROL LEVELS, HIGH BLOOD PRESSURE LEVEL AND OF COURSE OBESITY. So, do not let this nutritionally robbed and addictive food become a part of their life.
WHAT ALL YOUR CHILD NEEDS?
For the children aged between 5-10 years, receiving just the right nutrition is important for a proper development of their brains and bodies. The various minerals and vitamins have their roles to play. Let us have a quick look.
The most essential mineral in the body that develops brain cells is iron. This mineral prevents the imbalances of the enzymes and regulates the neurotransmitters of the brain. A diet lacking in iron who not let your child’s body form red blood cells in an adequate amount as a result of which proper amount of oxygen does not get delivered to the cells and throughout the body. To keep the tissues and organs function properly, your children need a diet rich in iron. Incorporate these in their daily diets:
- Chick peas
- Pumpkin Seeds
The mineral is required for the formation of hormones and it is also required for the metabolism of the brain. It is also essential for a proper functioning of thyroid. Deficiency of iron during the early childhood leads to mental retardation because it leads to the impairment of motor nerves. So, to keep your child’s thyroid gland and brain nerves functioning properly incorporate these in their daily diet:
- Iodized Salt
Ask any layman and he will say calcium is important for the strengthening your bones. Yes! Indeed, this is the most important role of calcium, but that apart calcium plays a wide variety of other functions too, and hence it should be a must have part of your children’s daily diet. It helps with muscle contraction, transmitting messages, proper functioning of nerves and also for a proper release of hormones. Incorporate these calcium rich foods in your children’s daily diet.
- Leafy greens
- Fortified Tofu
- Canned fish
- Dairy products
Water Soluble Vitamin B or Folic Acid:
It helps in making the tissues of the brain. Folic acid is found in the food supplements and fortified foods. Folic acid helps in producing new cells because folate is needed to make the building blocks of cells RNA and DNA. For a proper and wholesome development of your child folic acid is a must incorporate in your children’s healthy diet chart. Make sure you are giving them the following Vitamin B rich food.
- Dark green vegetables
Needless to say, the most important nutritive value comes from Vitamin A. It serves a wide variety of functions. Not only for vision, the Vitamin is essential for boosting immunity and for the proper functioning of heart, lungs, kidneys and several other vital organs.
- Beef liver
- Fresh water fishes like salmon
- Green leafy vegetables and yellow vegetables like carrots, broccoli and squash
- Fruits like mangoes, apricot and cantaloupe
- All the dairy products
- Fortified breakfast cereals.
Make zinc and essential fatty acids like Omega 3 fatty acids as part of their daily diet. Prepare palatable recipes using salmon, kidney bean, flaxseed oils, spinach and soybeans. When you make your children’s healthy diet chart, you would see your child growing up smarter, sharper and healthier.