5 Ways Of Providing A Balanced Meal To Your Kids
A balanced diet is essential to provide key nutrients and vitamins to your kids at an early age. Apart from helping them in building a strong immunity to fighting chronic diseases, it also helps them in stabilizing their energy, making them strong, evening out their moods, etc. This article will provide you a list of food groups that you should include in their diet along with ideas to make their meals healthy and favourable.
Ways Of Providing A Balanced Meal To Your Kids
1. Veggies: Hide them in other food items!
Vegetables are a rich source of vitamins, minerals, and antioxidants. However, kids might not always like the taste of it. So, it is your job to make them more enjoyable in a way that entices them.
Things to keep in mind :
- Include them in their favourite food items such as mashed potatoes with broccoli and beans, avocado and strawberry smoothie, pasta with cherry tomatoes, salmon & peas, buttered baby carrots, etc.
- Know that potato fries have a negative impact on blood sugar levels. So, regulate their portions.
- It is essential to have at least 1.5-2 cups of vegetables daily.
2. Fruits: Colour coordinate their food!
Fruits form a vital part of your daily intake and contain all beneficial fibres and vitamins in them. They also help the body generate folic acid which helps in the formation of Red Blood Cells.
Things to keep in mind :
- It is essential that you motivate your kids to eat fresh fruits instead of fruit juices or canned fruits. Fruit juices usually have a high sugar content that can be unhealthy for kids.
- Ask your kids to pick 7 colors and color coordinate the clothes they would be wearing with the fruits they would be eating that day.
- Also, let the kids pick their own fruits the next time you go grocery shopping.
3. Healthy protein: Prioritise their mealtimes!
Proteins crucially contribute towards the healthy growth of a child. Proteins are a great source of calories and help in building muscles, boosting metabolism.
Things to keep in mind :
- Kids usually need between 9.1 grams of protein per day to 34 grams of protein per day.
- Eggs and Lean Meat have protein in abundance. But if you are a vegetarian you can also always go for peanut butter, tofu, nuts, legumes, etc.
- Sit with your kids at mealtimes and set an example by eating the same healthy food that they are eating. This will definitely encourage them.
4. Whole grain: Substitute for healthier food items
Whole grains such as oats, rye, wheat berries, brown rice, whole grain pasta, etc. are always better than refined grains which dangerously impacts your blood sugar and insulin levels. The bran in grain kernels is a good source of zinc, magnesium, and other necessary antioxidants and vitamins. The fibre in them also helps in controlling cholesterol levels. Hence, you can always switch to healthy substitutes such as multigrain or whole wheat breads instead of white bread.
5. Encourage Dairy and Limit Sugar: Avoid giving them a sugar rush!
While dairy foods might be needed in smaller quantities than other food groups, they do play a major role in providing a balanced diet to your kids. Milk and other dairy products are a beneficial source of calcium and Vitamin D that are important to gain stronger bones. Whereas, eating too much sugary food can often give kids a feeling of satiety and is also linked to behavioural problems. So it is important to regulate the amount of sugar your kids intake.
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5 Ways Of Providing A Balanced Meal To Your Kids
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