The benefits of healthy food for kids

Peer pressure along with TV commercials promoting junk food does affect the children nowadays. Hence, it becomes difficult to convince your children to eat nourishing foods. Eating junk food does have negative consequences on your child’s development, while eating wholesome meals has numerous benefits. It can:

• Stabilize their energy.

• Maintain temperament.

• Enhance rational reasoning.

• Help them to keep up with a healthy weight at every age.

• Help avert psychological health issues like anxiety, depression, stress and ADHD (Attention Deficit/ Hyperactivity Disorder).

Healthy Food for Kids at Various Ages

Infants

During this period of life, it is pretty much about the milk — whether it is mother's milk, formula, or a combination of these two. Mother's milk will provide essentially every nutrient an infant requires for the initial year of life. Furthermore, it is sufficient to take care of optimal growth and development for first 6 months.

Toddlers

Need for macronutrients as well as micronutrients are higher on a per-kilogram basis for toddlers than at any other age. Calcium, the principal part of our growth, is necessary to develop strong, healthy bones and teeth. Milk and dairy products as well as dals and dark green, leafy vegetables are good sources of calcium. Also, this is the time to encourage eating veggies, fruits, whole grains, dals and beans. Such fibre-rich food aids digestion as well. Toddlers need iron due to rapidly expanding blood volume as they grow. Fish, meat, poultry, dals and chapatis are the supreme sources of dietary iron.

Kids (Age 5-12)

Children of this age group are very active. They must have plenty of high-energy foods, such as carbohydrates, especially in the form of whole-grains, fruits and vegetables. Full-fat dairy or soy products must be a part of their diet. Dals, beans like rajma or moong, whole eggs, milk, and peanuts all are good sources of protein. Make sure that all pulses or dals are cooked thoroughly to assist good digestion.

Teens

Nutritional needs of teens may increase as per their activity level. Adolescent girls go through a growth spurt nearly the age of 12 and boys about the age of 14. Encourage them to eat more fibre rich foods. The foods that contain good amount of fibre are also packed with several important nutrients like vitamin C, vitamin E, potassium, calcium and magnesium. Fat shall make up no more than 30% of teenagers diet. Fat not only supplies energy, but also aids the body to absorb the fat-soluble vitamins: A, D, E, and K. Again, whole grains are good sources of carbohydrates that provide energy. They are also a great source of fibre and B vitamins.

Healthy Food Chart for Kids as per their Activity Level

Thus, healthy food for kids at various ages should include part of each of the five main food groups. That is, carbohydrates, fats, proteins, vitamins and minerals along with adequate amount of fibre. Dairy, fruits, dal, sabji and roti must form an important part of their everyday diet. Try the Organic Dals/ Pulses from Tata Sampann as they are 100% Organic. These ingredients are consistent in quality and nutrients throughout the year, helping you include the right nutrients in your children’s diet.