Start Early With a Healthy Diet for Kids
Part of keeping our kids healthy is, of course, providing them with a healthy diet. Obesity levels are on the increase, and this is due to a lack of exercise combined with a bad diet that contains all the wrong foods and not enough of the right sort of nutrition.
A healthy diet is especially important for our children, as they’re still growing and developing. There are some basic rules to follow to ensure they get the nutrients their bodies need.
Firstly, protein is essential for your child’s physical growth and repair. There are a number of ways you can increase your child’s intake of protein – in the main, you can get this through fish, poultry, eggs, and meat. All of these foods provide the range of calcium, vitamins, minerals, and micronutrients needed to help you children’s bones grow strong.
We all know that breakfast is the most important meal of the day. It sets us up for the rest of our activities during that day. Looking at children, sometimes we adults are amazed at these little bundles of energy. Making sure that their breakfast contains fiber – for example, oatmeal, berries, bananas, whole-grain pancakes, or wheat – will help keep your child’s energy levels up as they rush through life at that terrifying pace. Keep their adrenaline levels up with foods such as whole-grain breads and fresh fruits like peaches or grapes.
Don’t Rush to Placate Kids with Sugar
Many parents report that sugar intake has a massive effect on their children’s behavior. Although this is still hotly debated among the experts, it’s still a good idea to cut back on sugars as we often eat far more than we should consume on a daily basis. Recommended guidelines are six to eighteen teaspoonfuls of sugar per person per day, depending on the individual characteristics of the person and their overall diet.
In 1997, we were eating a recorded 53 teaspoonfuls of sugar – way above the guidelines. Be aware of fruit juices, which we may think are healthy but which actually contain large amounts of sugar. White bread is another culprit, and can increase the likelihood of diabetes.
It can help to keep your meals simple, with lots of whole grains that contain less sugar and will help you kids feel full so that they’re not craving that sugar rush. You should also be certain they are getting a balanced electrolyte amount.
Here are some of the nutrients your child needs to stay healthy:
- Vitamin A
- B vitamins
- Vitamin C
- Vitamin D
- Folic acid
While it’s not a nutritional tip, always remember to put sunscreen on your kids to help protect their skin from skin cancer and the sun’s harmful rays.