What should the diet of my children contain?
Feeding young children mindfully is really important because the utilization and supply of nutrients is at its peak during the early years of a child’s life.
Here is what your child’s diet should comprise of:
Your child should have at least half cup of raw or cooked fruits and veggies in a day.
A great way to encourage intake of fruits and veggies is to let your child choose the fruit or veggie that they want to eat and avoid enforcing your choices on them.
Eggs, lean meat, poultry, fish, nuts, seeds, and legumes all come under the bracket of proteins. 100grams of protein is mandatory for your little one’s diet in a day. You can either split it up into two meals or give it all at once.
All kinds of bread, pasta, cakes, and cereals fall under the category of whole grains. Your little one’s daily diet should contain at least 3 ounces of whole grains.
Adequate consumption of whole grains will prevent your kids from developing heart disease, diabetes and obesity later in their lives.
300ml of milk or three servings of other milk based products in a day is the daily dairy requirement of your child. You can fulfil it by giving them curd, all kinds of cheese, yoghurt, soy milk and milk
Children usually need 20 to 25 grams of fiber in a day. You can source your child’s fiber intake through nuts, brown rice, whole fruits and whole grain products.
If you are still unsure of what to give and what not to give to your child to meet their nutritional needs adequately then see a Child specialist in Karachi and they will address your concerns in a better way.
Instilling healthy eating habits in children is the toughest of all. Here is a list of things that will make it a little easier:
- Begin your day with a healthy and appealing breakfast.
- Eat with your children. It is rightly said that children do what you do and not what you ask them to do. If you eat healthy food in front of them they will start opting for it too.
- Prepare scrumptious soups and broths by adding whatever you have stocked up. Soups are easy to eat and look appealing too.
- Stock up fruits and veggies instead of fruit juice, soda and other sweetened drinks.
- Set up a picnic kind of supper in the backyard and include all the healthy snacks that are available on hand. Inshort be creative, it is not necessary to have a backyard, you can have a fun supper picnic in your kid’s room too.
- Go grocery shopping with your children, this way it will be easier for you to know your child’s food preferences and you will get a chance to educate them on making the right picks too.
- Educate your children regarding how and where our food is grown and how it reaches us, it will be helpful in intriguing their interest towards what they are eating.
- Involve your children in preparing the food. They will surely think twice before turning down what they helped prepare.
- Discourage eating while watching TV or playing video games.
Children usually do not need any supportive vitamins if they eat well, except for vitamin D supplements. However, some parents still opt for multivitamins to make sure their child’s nutritional needs are met adequately and minimize the risk of diseases.
But if your child is a picky eater or they are allergic to some foods and need to eat a restrictive diet then vitamin supplements are mandatory for them.
To know if your child really needs any vitamin supplements visit oladoc.com and book an appointment with the best paediatricians in town.