Children's health and nutrition/ Diet and children's health

How to choose the right nutrition for children's health?

Key Points


Dietary recommendations for parents.

Now change your methods not only shopping but also cooking too.  Consider your children's preferences when shopping for leafy vegetables, fruits, or other foods. It is your duty as a parent to teach your children to eat well for health from the very beginning as well as to encourage them to eat well for health, to keep their child healthy and wholesome.

Studies on children's health have shown that many children often avoid breakfast and eat out of home or on street foods that are high in soda.  When preparing these foods, hygiene standards are not followed, which can lead to poor health. Children do not want to eat nutritious food at home if they get into the habit of eating spicy food outside.

As a result of poor diet planning, children gain weight, and as childhood obesity increases, and finds the incidence of adult disease in children. A study by the Centers for Disease Control and Prevention found that young children develop type 2 diabetes. The body increases laziness, thus inviting many ailments.

Parents need to include good eating habits in their children. So that they get the nutritious food they need at an early age. If children prefer to eat fruits and vegetables in their early days, they will get the necessary calories, vitamins, and minerals from the foods and vegetables. Thus, it will help to reduce the risk of heart disease, diabetes, and cancer in later life.

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Choose whole grains for kids.


What is grain?

The grain is the seed of a grass-like plant called cereal. Almonds, pasta, rice, cereals, muffins, and oatmeal are some of the delicacies that come in the grain category. However, there is one type of grain in the grain category that is very good for children’s health, and it is a whole grain.

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What is a whole grain and why is it healthy for children?

The inner layer of grains contains vitamins, minerals, proteins, and plant compounds. The outer shell of the grain contains fiber, minerals, and antioxidants. As long as these three parts are present in their original proportions, they are considered whole grains.

Whole grains are the only grains that have all three parts intact. They are generally high in iron, magnesium, manganese, phosphorus, selenium, B vitamins, and dietary fiber.

Whole grains contain whole grain kernels of bran, germs, and endosperm. Examples of whole grains include whole-wheat flour, coarse wheat, oatmeal, popcorn, millet, sorghum, amaranth, whole cornmeal, and brown rice. Refined grains are ground, a process that removes bran and germs.

Whole grains have been a part of the human diet for thousands of years. Although a high intake of refined grains has been concerned with health problems such as obesity and inflammation, whole grains are a different story. Eating whole grains is associated with a variety of benefits, including a reduction in diabetes, heart disease, and high blood pressure.

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What is the difference between whole grains and refined grains?

There is a big difference between whole grains and refined grains. The whole grains contain kernels- bran, gems, and endosperms.

Refined foods are highly processed foods that have stripped of their original nutrient content and fiber. Refined white flour, white pasta, and white sugar are just some examples. Consider a loaf of sliced white bread. Refined foods also remove dietary fiber, iron, and many b vitamins. Grain processing and refining reduce their fiber, iron, and many vitamins and nutrients. Eating a lot of foods with refined grains can increase the risk of heart disease, diabetes, and high levels of triglycerides. That's why whole grains are great for kids, and refined grains should avoid.

Whole grains can give your meal a good taste. It is also beneficial for long term health. Eating whole grains increases digestion helps to maintain weight and reduces the risk of cancer and type 2 diabetes. Choose whole grains for any one day of the week for the health of your family.

The fiber found in plants such as cereals, nuts, seeds, fruits, and vegetables, which passes through the small intestine without digesting it, contributing to intestinal health. There are two types of fiber. Soluble and insoluble. Soluble fiber typically forms a gel in water. This sticky substance slows down digestion and helps you control your blood sugar level.

Insoluble fiber passes through the gastrointestinal tract relatively irreversibly. It absorbs water and contributes to large intestinal movements. Both types of fiber are useful for maintaining intestinal regularity and intestinal health.

Beneficial in preventing heart disease, diabetes, and obesity as well as constipation through its cholesterol-lowering properties.

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Should fish be in children's diets?

Fish is a good source of protein that the growing body needs and also provides different amounts of iron, calcium, zinc, and magnesium. In addition to high-quality protein, vitamins, and minerals, are fish important for the brain, nervous system, heart health, and vision, according to a doctor's advice. But many families are unfamiliar with this energy product.

Children and adults do not want to eat it because of the smell of fish. However, if parents have a positive attitude about feeding and eating fish, children can follow suit.

Fatty fish is a good source of omega-3, essential fatty acids. Babies need these fats to build their brain structure from the time of pregnancy. And, throughout life, they play a role in brain health.

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The calcium best rich diet for children.

In childhood and adolescence, the body needs calcium for bone growth and strengthening. Getting enough calcium is essential. This process finished after the end of the teenage year. Getting enough calcium at an early age can then prevent osteoporosis and prevent fractures.

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What are the best calcium-rich foods?

Dairy products. Dairy products like cow's milk, yogurt, and cheese are excellent sources of calcium. Soya, oranges, almonds, green vegetables, beans, fish, and meat are the best calcium-rich foods.

What to do if your child cannot drink cow's milk? There are different types of foods that contain calcium. Soy products contain as much cow's milk and sometimes more calcium. Use soy products just like dairy products.

Fresh orange juice is a great way to get calcium. Include calcium-rich orange juice in the diet. The content of calcium in orange juice products varies, first read the nutrition label carefully. Remember to look at the daily value listed on the labels.

One sweet potato provides about 55 mg of calcium, and one cup of cooked sweet potato provides about 76 mg of calcium. Sweet potatoes also contain other nutrients and help to increase their calcium properly and increase children's appetite by adding cheese or yogurt.

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Use the following tricks to motivate children to exercise.


Walk with the children in the open air.

Walking outdoors with the right diet to stay healthy is part of the lifestyle of healthy children. Nowadays, kids spend a lot of their time watching TV or playing video games. It costs them a lot of energy. After watching TV or playing video games, their face looks dull because they have to concentrate while playing mobile or video games so it can cause headaches later on. In the past, children used to spend most of their time playing outside with friends. So his physical exercise was getting better. Now children need to be encouraged to exercise.

If the children are not exercising at home, take them for a walk outside. After chatting with them and taking long walks, they will be refreshed in body and mind, which will also affect good food and sleep.

If children are not coming out for a walk for physical exercise, choose another activity like dancing. While at home, dancing is good exercise. Try playing or jumping with a rope if the children are small, encourage them to jump like frogs. Compete with them to see who runs faster. Keeping your children active will improve their health and help them maintain weight to stay healthy, and doing many activities together will preserve traditional memories.

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Limit dietary sugar-sweetened beverages and foods.

Children can't stop eating sugar at all, and it is not necessary. What matters is the right attitude towards sweets. Explain to the children that dessert is a dessert, and they cannot replace the diet. If a person has good dietary habits as a child, they are more likely to eat healthy food in adulthood.

A little sugar, if it provides other beneficial nutrients in the food, it is alright. Whole grains can slightly enhance the taste of sugar along with cereals and encourage children to eat those foods. But teens generally consume twice as much sugar as recommended and sugary foods and soft drinks are high in calories and low in nutrition. Instead of giving your child sugary sweets, give them healthy foods like naturally sweetened fruits. Other sweet drinks like fruit juices also contribute significantly to the overall caloric intake and should be limited to occasional treatments. For children of all ages, water and milk are the best drinking options.

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Unhealthy food that children should never eat.

Preservative sugary cereals, microwave popcorn, the butter topping can contain hydrogenated oils, refrigerated foods, biscuits, especially when topped with butter or margarine, candy, canned frosting, and fried foods.

Many children start eating sugary foods at a very young age. It reduces the child's taste to their sensitivity, so healthy food no longer feels appealing.

Packed juices are popular among children of different ages that come in shiny packages. But that's where the benefits of packaged juice end. A glass of juice contains five to seven teaspoons of sugar.

Research has shown that regular consumption of such fatty drinks can lead to the development of the cardiovascular disease. These products are dangerous for children as well as adults.

Vitamins are a very controversial topic. The thing is that parents always rely on their knowledge and experience instead of consulting an expert is wrong and can also be dangerous.

Children need to get vitamins but from foods, and not from any supplements. Parents need to decide what is right and wrong for their children's health. The health of your children is in your hands.

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