Nutrition for Kids
Kids grow fast.
To stay healthy and grow up healthy, they need the proper nutrients.
Understanding the importance of nutrition
for kids will keep them fit and active for life.
As per UNICEF,
good nutrition more or less governs children's emotional and physical well-being.
Healthy eating in kinds:
Keeps skin, teeth, and eyes healthy
Helps achieve and maintain a healthy weight
Supports brain development
Supports healthy growth
Helps the digestive system function
So what should
be included in a healthy diet for kids?
Check out these
dietary fundamentals for kids of different ages based on the most recent
Consider these nutrient-dense foods:
Choose seafood, lean meat and poultry, eggs, beans, peas, soy
products, and unsalted nuts and seeds for protein.
Fill the child's plate with a variety of fruits. If your kid
prefers juice, be sure it contains no added sugar.
Include a whole variety of vegetables. Have a weekly plan and
choose between leafy vegetables, beans and peas, starchy, and others each week.
If possible, limit refined grains. Instead, opt for healthier
whole-grain alternatives such as bread, oatmeal, popcorn, quinoa, or brown
For dairy, use only fat-free or low-fat dairy products, such as
milk, yogurt, cheese, or fortified soy beverages.
Aim to limit your
child's calories from:
1. Added sugar
Cut back on
added sugars. Natural sugars, such as those found in milk and fruit, are no
added sugars. Brown sugar, corn sweetener, corn syrup, honey, and other
substances are added sugars..
2. Saturated and trans fats
saturated fats in chicken, red meat, and full-fat dairy products. Try to find
healthier alternatives to vegetable and nut oils, such as olive, almond,
avocado, and seafood.
amount of sodium they consume daily. Fruit salads are a more tasty alternative
to cookies and chips. Check nutrition labels and buy products with low sodium
How to Build
Healthy Eating Habits in Kids?
Let alone kids;
even adults are not very fond of a healthy diet. But unlike adults, kids have a
short attention span and can be quickly drawn toward junk food, candy, cake,
cookies, and ice cream.
that being a parent is not easy, especially when encouraging a child to develop
healthy eating habits. To make your task easier, here are some tips that you
Focus on regular, healthy meals with small portions rather than
Choose foods high in protein and good fats
Avoid introducing new foods frequently. Be patient and gradually
include them into the diet.
Pair fruits or veggies with nut butter, hummus, or avocado dip
if kids won't eat them plain.
Most kids dislike plain milk. To improve the flavor of the milk,
add some fruit or dark chocolate.
Never push too hard. As a parent, allow your kids to eat as much
or as little as they like.
Teach kids the importance of dining together as a family and
enjoying good, home-cooked meals.
Kids Vs. Adults
should be different from adults; it should include more fruits, vegetables,
dairy products, and proteins that boost the child's immunity, physical fitness,
and cerebral capacity. A child that receives a healthy diet is always less
likely to contract a disease at any point in their lives.
Lifestyle for Kids
regular exercise, and adequate sleep are the foundation of a healthy lifestyle
for kids. These three components should be well balanced for kids in a fun and
For kids, a
good diet should be complemented with enough physical activity. Kids today are
more attracted to mobile games and cartoons. Mobile addiction can make kids
lazy and inactive. Encourage your kid to take up some form of sport or physical
activity as a hobby.
forget to ensure that your kid gets sound sleep. Children who sleep well have
better attention, learn faster, remember things quickly, and enjoy a calm and
relaxed mood. Inadequate sleep or poor sleeping patterns can lead to high blood
pressure, obesity, and depression.
Talk to a
Nutritionist for Kids
Raising a kid
can be a daunting experience. There are numerous things to attend to. Having
experts on your side is usually advantageous. Having a nutritionist for kids is a novel idea these days.
can provide you with useful, trustworthy nutrition information if you're a busy
parent. You can also discover hundreds of simple and wholesome recipe ideas for
young children, toddlers, and picky eaters. You can also get a custom meal plan
depending on their needs and taste preferences.
better than sugar for kids?
natural sweeteners are safe. But consuming any specific kind has no proven
health benefits. Too much added sugar and even natural sweeteners can cause
weight gain, poor nutrition, tooth decay, elevated triglycerides, and other
Giving a child
a sugar-rich diet is one thing, but giving them the occasional dessert, lolly,
or piece of birthday cake has no bearing on their development. No harm, no
Food Items Kids Can Easily Consume
Here is a list
of kid-friendly healthful foods. It might assist you in staying away from many
high-calorie, high-fat meals that kids frequently consume.
1. Eggs are naturally rich in vitamin D and an excellent protein source.
2. Dairy: The macronutrients—protein, fat, and carbohydrates—are provided by whole milk and other dairy products. They also contain vital minerals, such as calcium and phosphorus, which support the development of healthy bones and teeth.
3. Oatmeal: Oats are among the healthiest grains. A bowl of oatmeal in the morning can help kids meet their daily fiber needs. It has low-fat content as well.
4. Nuts: Including nuts in your kid's diet is an excellent idea. Nuts are good sources of vitamins and are packed with many essential minerals. They are also heart-friendly.
5. All The Greens: Because they are rich in dietary fiber, folic acid, vitamin C, and potassium, leafy vegetables can improve digestion, strengthen bones, and lower the risk of serious illnesses.
Things to Keep In
Before you plan
a healthy diet for kids, please keep
in mind that the calorie needs of kids vary with age.
Needs by Age:
6-8 years old: 1500-1600 cal/day.
9-10 years old: 1700-1800 cal/day.
11-13 years old: 2000-2200 cal/day.
14-17 years old: 2400-2800 cal/day.
Healthy eating habits for kids offer lifelong benefits. As kids age, good
nutrition lowers the risk for cardiovascular disease, certain cancers, type 2
diabetes, obesity, and even anxiety and depression.
At Kayawell, we
connect parents like you with child health experts and nutritionists. Using our
platform, you can consult the best child specialists near you.
So don't wait!
Use Kayawell's doctor network to learn about the best nutrition