Diet Plan for Children
Diet
Food is one of the basic needs for all living organisms. We all eat but the main thing is that are we eating healthy or not. As an adult we are most of the time unable to maintain our diet according to the requirements of our body. How can we expect kids to be conscious of their diet? We simply cannot. All we can do is to take care of their diet ourselves. They need the same nutrients like we do as an adult like vitamins, proteins, minerals, carbohydrates and lipids (fats).
General Guidelines
There are some nutrients that are required in relatively larger quantities while others are required in lower quantity. Moreover, the amount of nutrients that are required for kids is largely dependent on their age group. The nutrients that are required in larger quantities are either required in large amount for healthy functioning or are rapidly eliminated out of the body therefore they need to be taken in high amounts time to time like vitamins and proteins. The nutrients that are required in small quantities are not required in large quantity for body to function properly or are not eliminated rapidly for example added sugar and excessive trans or saturated fats. We have enlisted a few things that should be a part of your child’s diet and some things that you need to avoid in large quantities below.
Must Have in Diet
There are some things that should definitely be the part of your child’s diet:
- Dairy Products
Milk and yoghurt should be a part of your child’s daily diet. It is preferred to include them in their breakfast. Children can simply drink milk or you can add it to their breakfast cereal.
- Vegetables
Vegetables are rich in minerals and vitamins. Fresh vegetables are the best to use however frozen or canned vegetables can be used too. If you purchase canned vegetables make sure that they have a low value of sodium
- Fruits
Fruits ensure good health and boosted immunity. Best way to consume fruits is to eat them because they are rich in fiber. However juices are also a good option but fresh juices are better than preserved fruit juices.
- Protein Rich Foods
Proteins are important building blocks for your child’s growing body. Sea food, eggs and meat are protein rich foods.
Must Reduce
There are some foods that should be taken in limited quantity because they are not so good for your child’s heath. Some of them are written below:
- Junk Food
Junk food is bad for your child’s health and may prove to be inevitable. All you can do is reduce the amount of junk food and replace them with healthy foods that are tasty as well,
- High Sugar Foods
Candies and chocolates don’t just damage your child’s teeth but are also not good for their body. Moreover if children eat them they don’t feel hungry at the meal times and therefore they reduce the intake of healthy foods as well.
- Fats
Fats are essential of body but are required in a very small amount. Healthy fat sources are vegetable oils. Saturated fats specifically fats from animal sources should be avoided.
Now when you know all the things that you can add or should avoid in your child’s diet, you can set up a weekly diet plan. It is recommended to visit a nutritionist for a diet plan that is specifically tailored according to your child’s age and weight.
The dietary requirements for adults are similar to children but quantity may vary. Excessive fat, sugary and junk food are bad for adults too and adults must also take a balanced diet that contains all the necessary nutrition components for maintaining their heath and immune system strength.