Nutrition for children
Do you know which nutrients are essential and in what quantities your child should consume? Here is a brief review by Best Dietitian in Tricity Dietitian Neha .
The principles of nutrition apply to both children and adults. The same kinds of nutrients, including vitamins, minerals, carbs, protein, and fats, are required by everyone. We refer to these as nutrients. At different ages, children require varied amounts of various nutrients.
The ideal feeding schedule for a child’s growth and development takes into account the child’s age, level of activity, and other factors. Check out these kid-friendly nutrition fundamentals based on the most recent Dietary Guidelines.
Nutrient rich food is defined as having little to no added sugar, saturated fat, or salt and is high in nutrients. Kids can acquire the nutrients they require while consuming fewer calories overall by focusing on nutrient-dense foods.
Best Dietitian Neha will tell you about these nutrient-rich foods:
Choose seafood, unsalted nuts and seeds, lean meat and poultry, eggs, beans, peas, and soy products.
A variety of fresh, canned, frozen, or dried fruits should be consumed by your youngster. Look for fruit in cans that are labelled as light or packed in their own juice. Its low sugar content is shown by this. Remember that one serving of fruit equals 1/4 cup of dry fruit.
Various fresh, canned, frozen, or dry veggies should be offered. Each week, select peas or beans together with bright vegetables. Choose canned or frozen vegetables that are lower in salt when making your selection.
Pick entire grains like oatmeal, popcorn, quinoa, brown or wild rice, whole-wheat bread or pasta, and so on.
Encourage your youngster to consume dairy products with minimal or no fat, like milk, yoghurt, and cheese. Dairy beverages that have been fortified also qualify.
As per Dietitain Neha ,Your child’s calories should be restricted from:
Sugars that occur naturally, including those in fruit and milk, are not considered added sugars. Brown sugar, honey, corn syrup, and corn sweetener are a few examples of added sugars. Check nutrition labels to stay away from extra sugar. Pick cereals with little to no added sugar. Avoid sodas and other beverages that have sugar added. Drink only so much juice. Make sure the juice your child eats is 100 percent juice and free of added sugars.
Animal products including red meat, hot dogs, chicken, butter, and other full-fat dairy products are the main sources of saturated fats in the diet. Burgers, sandwiches, pizza, burritos, and other foods high in saturated fat are common. Cakes and ice cream are two examples of common desserts that contain saturated fat. Look for ways to substitute vegetable and nut oils, which include important fatty acids and vitamin E, for saturated fats when cooking.
The majority of kids consume too much salt each day. Salt is sometimes referred to as sodium. Sandwiches can conceal salt because they contain a lot of it due to the bread, meat, toppings, and condiments. Pizza, pasta dishes, and soups that have been processed frequently contain a lot of salt. Instead of chips and cookies, suggest munching on fruits and veggies. Examine nutrition labels and seek out items with reduced salt content.
Speak to your child’s health care dietitian Neha , if you have questions about kid nutrition or specific concerns about your child’s food.
For online counselling you can log in to our website www.dietclub.in