A balanced diet helps children to grow and learn. Providing children with a healthy diet not only benefits their body and mind development, but it is also important because it helps prevent them from being overweight and related health problems that can last a lifetime.
Four groups of foods that should not be missing in the diet of children:
Children need protein for sustained energy and the development of your muscles and organs.
Choices: meat lean; chicken and turkey without skin; Beans, green peas and lentils; fish and baked, broiled, steamed, or broiled seafood; eggs and nuts.
Give them energy, vitamins, minerals, and fiber. Fiber them helps them feel full, making them less likely to overeat. A bowl of Oatmeal is better filling than sugary candy with the same amount of calories.
Kids Health recommends opting for complex carbohydrates.
Options: vegetables, oatmeal, and whole-wheat bread. The cereal for breakfast must be comprehensive sugar-free either hot or cold.
Limit products made from white flour, white rice, and sweets. Sweets have a lot of added sugar and don’t contain important nutrients.
Milk and other dairy products
Foods like milk, cheese, and yogurt are a source of calcium that helps keep bones and teeth healthy, they also provide protein, other vitamins (such as vitamin D), and important minerals.
Serve milk or milk products that have less lactose recommendations by the National Institutes of Health (NIH).
Choices: Skimmed milk and 1%, low-fat plain yogurt, low-fat cheese, and low-fat cottage cheese.
Fruits and vegetables
Fruits and vegetables offer a wide range of vitamins and minerals that help to grow and repair tissues, plus a dose of fiber.
At any time they can enjoy fresh or frozen fruits. Only from time to time fruit juices, canned fruits in syrup, and dried fruits.
As for vegetables, try to provide those that are rich in calcium such as broccoli, the chard, collard greens, and mustard greens, watercress, Brussels sprouts, and other green leafy vegetables.
One malnourished child has more chances of getting sick and staying sick for longer, not growing as tall as they should, being under or high weight, feeling slow or tired easily, tend to think about food constantly, get very easily angry, and often fall behind in school, The Happy Tooth shares Foundation.
Benefits of a good diet in children
The benefits of a healthy diet in combination with physical activities are very important, as it helps children to grow, learn, build strong muscles and bones, have energy, maintain a healthy weight, avoid illness related to overweight, such as type 2 diabetes, helps them get enough nutrients and feel good about themselves.