Like all other Moms I always wish to give nutrient rich food, a right balanced nutrition to my child. Since childhood, I heard and read about a balanced diet and nutrition. One must have balanced diet for a healthy life. But, Do we always eat a balanced diet? The food I offer to my child is it Balanced diet? These question always troubled me.
So I started my research and I read online, offline and took help of nutritionist and pediatrician of my child about healthy balanced nutrient rich diet. I referred many nutrition facts from books as well.
Balanced Diet is a meal consists of essential nutrients you intake.
Essential Nutrients are those growth or required nutrient which our body cannot generate on its own or if generating it is not in required quantity.
We need these 6 essential nutrients in the form of our diet. These 6 essential Nutrients hold a real importance in your child's daily diet and functioning of body. As they are responsible for growth, tissue repair and cell function of the body.
With all my research and experience. Here, I share the 6 essential growth nutrients required for a child's meal.
Essential Nutrition 1. Carbohydrates.
We always talk about reducing the carbs to get a healthy lifestyle. But, for a child Carbohydrates is an energy powerhouse. Carbohydrates are the energy source for the body.
Best Source:
Rice, Wheat, Pasta, Potato, Sweet Potato, Bread, fruits, and Cereals.
Importance:
Carbohydrates are the main source of energy for the brain. In growth years kids need extra energy which is fulfilled by carbohydrates.
Suggestions for meals:
Whole grain and fruit options are rich carbohydrates with fibers. My doctor always advised giving carbs less in sugar and high in starch with fiber to my child. The right time to include or have high carbs meal is breakfast. If the first meal of your day i.e. breakfast is rich in carbohydrate, so you will feel full of energy entire day.
Oats, Pancakes, Indian Parathas, and sandwiches are the best options for breakfast.
Essential Nutrition 2.Protein
Protein is the building block of our body. 16 % of our body is made up of Proteins. Each cell requires protein for regeneration, division, and growth.
Best source:
No doubt Milk, of course with all dairy products, Eggs, Meat, Nuts, Beans, Fish etc.
Importance:
Protein is the most important building blocks for muscles, skin, hair, nails, bones, and blood.The body requires protein to make enzymes, hormones, to build and repair cells and tissues and other important chemicals. Protein also helps to carry oxygen to the brain.
Suggestions for meals:
As we know the body needs proteins for the healthy bone and tissue. For a child, the best time to have proteins in a meal is post play time. Kids go out for sports, dance classes and physical exercise after physical workout muscles need protein to grow and repair. That is the best time to feed protein rich food to kids.
Essential Nutrition 3. Fat.
Yes, Fat is a nutrient and it works as a fuel for energy. The child's body needs energy in store format here, fat plays an important role. Fats add extra taste and texture to a meal, but if consumed in excess is always fatal.
Best source:
Butter, Oil, Clarified butter or ghee, Nuts, whole milk, Fish, and Meat.
Importance:
As we know Fat is the fuel for a child's body, Fat is also required to dissolve vitamins A, D, E and K. So If child's body does not have the fat, body will not absorb vital nutrients like Vitamins. Fats are essentially required for building Nerve tissues and smooth functioning of our nervous system.
Suggestions for meals:
As per my pediatrician the best time to feed fats to a child is breakfast and Lunch. This helps fats to absorb well during the entire day and can easily digested.
Essential Nutrition 4. Fiber:
The adequate amount of fiber rich food will keep the gut of your child always healthy. Fiber rich food we know are fruits, leafy greens, and vegetables are rich in dietary fibers.
Best Source:
Fruits, Vegetables, Whole Grains, Nuts, seeds etc.
Importance:
Fiber rich food helps the smooth functioning of the digestive system. Fiber rich food also prevents constipation in kids. Dietary fiber food gives a feeling of fullness and has no calories, which even do not support over eating.
Suggestions for meals:
It is good to include fruit in your child's meals and snack in the form of salad or at snack time.
Essential Nutrition 5. Vitamins
Vitamins are essential and important in a child's growth year. Almost every mom knows and talks about Vitamin rich food.
Best Source:
Vitamin A - Carrots, Squash, Broccoli, sweet potatoes etc.
Vitamin B12 - Milk, Milk products, eggs, rice, and cereals.
Vitamin C - Oranges and other citrus fruits, Kale, Strawberry, and Guava.
Vitamin D - Eggs, Cheese, Fish, and sunlight.
Importance:
Vitamins play very important role in the development of bones, eyes, they are rich source energy and helps to repair the wounds or cuts.
Suggestions for meals:
From breakfast to dinner, I make sure that vitamins are part of food that my child take. But, it is advisable to have vitamins rich diets during day meals like breakfast, lunch or snack time. I always offer a bowl of fruits to my daughter between lunch and at snack time.
Essential Nutrition 6.Minerals:
Body needs Minerals same as Vitamins for growth and healthy functioning. This includes Calcium, Phosphorus, Sodium, Magnesium, Iron, and Potassium.
Best source:
Almonds, figs, dates, apricots, rice, spinach, papaya, strawberry etc.
Importance:
Minerals support various body functions like the building of strong teeth and bones, skin, hair, blood, support metabolic processes and nervous system functions.
Suggestion for meals:
The meal of the day should be planned in a way to fulfill needs of minerals to a child's body to balance the intake from breakfast to dinner.
As a Mom, I always ensure my child should have a right diet and nutrition. A right balance of all essential Nutrients. I know there might be chances of hits or miss while planning my child's diet. But, with the right planning of weekly diet or meals in advance, one can easily overcome that.
Be a nutrition smart mom with the right planning.
Please do share your thoughts and tips on giving tips on nutrition planning for your child below in the comment box.
Disclaimer. This post is based on my personal experience and research I did for my child's nutritional need. If you are facing any kind of medical issue or nutrition deficiency please consult your doctor or dietitian. Some tips for baby's first flight. ways to involve kids in festival celebrations Importance of breastfeeding in first few hours.
