Nutrition for Kids
“Good health shapes an expression of experiences.”― Arif Naseem
Over the past many years, the science linking health and food has become stronger. We know, more than ever before, what our body needs, how much it needs and when it needs it. However, our diet, is at it’s nadir.
We are surrounded by products that claim to be healthy but if you look at the labels you see that every serving might have more than your daily sugar or salt requirement. It might have unhealthy fat, and added colours and chemicals.
For children, the choice is harder. Nutrient needs change as per age and we need to provide a good balance of taste and health. Providing a good mix of whole grain, vegetables, fruits and protein (dairy or meat). A good rule of thumb is to have a lot of colour in the plate. Most fruits and vegetables of different colours will have different nutrients.
A lot of parents, in an effort to make every bite count, focus on supplements for their children.
My suggestion is to always look at the labels before buying. Look at the salt and sugar. Most ‘healthy’ drinks have a lot of sugar in them. Don’t be fooled by the marketing campaigns.
Look at the labels.
It is a simple exercise but very often we forget to do it. I am guilty of it myself and I am trying to remember it every time I buy something from the store. If it doesn’t meet my requirements, I add it to my list of ‘Not to Buy’. If it does, then it is in my list of ‘To Buy’. I hope that in a couple of months, I will not need to look at all the labels. My list will be enough!
Here is a table which lists down the age wise nutrition requirement for children. Do keep it in mind.
Protein requirement in the above table refers to the high protein food quantity, like chicken, eggs etc
“One of the leading causes of obesity is the misbelief that, when it comes to juice, ‘100%’ means ‘sugar-free.”― Mokokoma Mokhonoana
If you go for a processed nutrient dense food, one meal itself might end up meeting your daily calorie requirement. Be aware of how much and what you eat.
Points to Remember:
- Always read the labels (don’t trust the marketing campaigns)
- Have a lot of colour on your plate
- Take care of your portion sizes (one meal cannot have your entire day’s calorie requirement)
- Eat a lot of fruits and vegetable (And No. French Fries do not count as vegetables, neither does ketchup)