Best Food for Children’s Growth: First of all, we need to know what time children are growing up. Based on the opinions of various experts and their data, especially those who study the daily diet and growth of children, the World
Health Organization states that children between the ages of two and 12 years Grew up and this is the age of his rapid growth. At this time he should be more attentive to his eating habits. As he develops physically, mentally, and intellectually at this time, he should be given suitable and necessary food which will help him in all kinds of development. Therefore, at this time he should be given the proper amount of calcium, iron, protein, and suitable vitamins. In addition to his physical strength, he works for mental and brain development as well as for the development of intellect.
To prepare a food list for these growing children, we often need to think about a few things:
1. Some foods help them grow.
2. Some foods help to improve their brain.
3. Some foods help them to stay healthy.
4. Some foods are helpful for their proper and age-appropriate weight.
5. Some foods help digestion.
Each of the above foods should have a list or table and more importantly, maintain a food list or food chain. Generally, what we mean by daily food table or food chain is sugars, carbs, vitamins, fats, etc.
We are will discuss below some of the ideas of Best Food for Children’s Growth.
1. Cow’s milk
Growing children need energy as they get older and cow’s milk is an ideal food for them. Cow’s milk contains a lot of calcium and phosphorus which helps in building their muscles and bones and strengthening bones. Children over two years of age can usually be fed regular cow’s milk. In particular, it is better to give them full-fat milk which is helpful in fatty foods. Cow’s milk can be fed directly by heating it lightly and also by mixing milk with other foods such as confectionery, milk custard, etc.
We all know the benefits of eggs because eggs are a vitamin and protein-rich food. Eggs are rich in choline and contain all the essential nutrients that help in the development of the brain of growing children. Growing children can be served soup, mixed with rice, mixed with noodles, made into porridge, and made into custards like custard.
3. Berry national food
Berries play a vital role in keeping every cell in the body healthy and protecting and preserving healthy cells. It helps children to grow and increase their immunity. Berries are rich in antioxidants, phytochemicals, and vitamin C. I can. To make berry dishes we can get from yogurt, ice cream, pancakes, and these foods. Moreover, fruit is a sub-class fruit food that is fleshy and sweet. It contains seeds that meet all the botanical requirements. So it brings smell and novelty in the food which is very much liked by the growing children.
Any meat is a great source of protein and mainly iron which helps in the development of the brain of growing children and keeps the immune system functioning. It can be pork, beef, lamb, goat, chicken, poultry.
It is important to remember that growing children, in particular, need essential fats in their diet for overall growth. Fat is the food of the brain, meat contains a large amount of fat. So children need at least 40% of the calorie fat for rapid brain growth which is enough for older children to grow properly, produce sex hormones, healthy skin and absorb enough fatty acids in their diet to absorb fat, soluble vitamins A, D, E, and K. Low-fat diets Children are at risk of malnutrition. Moreover, meat is an incredibly satisfying food that gives kids the feeling of being full. How to prepare meat: Choose tender cuts of meat and cut them into small pieces. Make meatballs or patties by mixing minced beef, chicken, or fish with spiced tofu, eggs, breadcrumbs, or mashed potatoes.
Fish is a protein-rich food. It helps growing children build healthy muscles and bones. Oily fish, especially salmon, tuna, and sardines, have very high levels of omega-3 and fatty acids that help them develop their eyes, brain, and nerves.
Fish is good for a healthy brain
Omega 3 fatty acids are absolutely essential for the growth and development of growing children. This is because fish increases the amount of gray matter in their brains and reduce all the problems related to their age. One study found that growing children who eat fish regularly have more gray matter in the center of their brain that controls emotions and memory. Studies have also shown that children who eat fish are less likely to become depressed. The omega-3 fatty acids in fish are beneficial against depression. Fatty acids help protect the heart in the future by reducing the risk of high blood pressure.
What kind of fish can growing children eat?
Some fish have a few ingredients that contain high levels of mercury, such as shark, swordfish, king mackerel, and tilefish. However, they should be avoided in children under 2.5-3 years of age, as they can cause some nervous problems if they are played regularly. After the age of one year, the fish must be identified. Fish is a very important part of the growth Child’s diet. It is rich in nutrients that are essential for the healthy growth and development of the body. 2-3-year-old children should regularly eat 40-50 grams of fish.
Fish is a great source of vitamin D for growing children
Fish oil reduces type 1 diabetes in children
Fish and its products are the best food source of vitamin D. The use of fish or fish oil is associated with a reduction in type 1 diabetes in children as well as in autoimmune diabetes in adults. Fish salmon, herring, mackerel, sardines, anchovies, and rainbow trout all contain omega fats that help strengthen skin cell membranes and reduce the risk of certain types of skin cancer.
It is important to eat fish regularly like any other food. In addition to its immense benefits, fish is a wonderful vegetarian source and a portion of delicious food.
How to prepare the fish meal: Rice husk, powdered cornflakes, or whole grain bread – fish coating in pieces. Make sushi, fish ball, or fishcake by mixing fish with rice, tofu, or potato.
Cheese is such a food filled with protein, calcium, phosphorus, and vitamin D. cheese is great for healthy bone growth. The most important it is a favorite food for growing children. How to prepare it: Kids may prefer mild flavors such as mozzarella and American or European cheese, such as Adam or Emmental. Serve these into pieces, cubes, or strings.
It is rich in nutrients that optimize eye development and protect against cell damage. It provides plenty of fiber which increases digestion and prevents constipation.
How to prepare it: Cut the broccoli into small flowers and blanch. Serve with dips (salad dressing, cheese sauce, tomato ketchup, or sesame sauce) or sprinkle grated cheese on it. You can use vegetables as a pizza topping or omelet filling.
8. Brightly colored fruits and vegetables
These include carrots, pumpkins, sweet potatoes, tomatoes, and papaya, which contain beta carotene and other carotenoids that are converted into active vitamin A in the body. Vitamin A is essential for good skin and vision, growth, and repair of body tissues for the growing child. How to prepare it: Cut the vegetables into sticks and serve with dips like salsa, cheese sauce, or hummus before frying. Cut the fruits into cubes and turn them into ice.
Why don’t growing children eat vegetables or fruits?
Food neophobia, fear of the unknown or new foods, peaks between the ages of two and six. Children may like the sweet taste (food) and some vegetables may feel unpleasant. As a result, they may eat or refuse only limited varieties of fruits and vegetables. Anxious and anxious parents can try different ways to feed their child but this can exacerbate the problem as the child becomes stressed and unhappy during the meal and the parent-mother.
Why is it important that growing children should be given the recommended vegetables and fruits every day?
Fruits and vegetables are rich in vitamins, minerals, and fiber, especially for growing children, and they should be encouraged to eat a variety of fruits and vegetables which are high in fat and sugar. Vitamins, minerals, fiber, and antioxidants found in fruits and vegetables provide the following benefits for children growth :
Promote good health and protect against disease, now and in the future.
Ensuring healthy growth and development of a healthy baby.
There is strong evidence that nutrients found in fruits and vegetables can prevent chronic diseases such as cardiovascular disease.
-High fiber content helps in the proper functioning of the digestive system and prevents constipation.
What if my child only eats fruits and not vegetables? Isn’t it so useful?
It is important to note that a child’s food choices can determine his or her future eating habits. Different colored fruits and vegetables contain different amounts of vitamins, minerals, and antioxidants. Eating only fruit can mean that your child is feeling the lack of nutrients found in vegetables. For example, compared to fruits, most vegetables are a good source of calcium, iron, and folate. Moreover, some fruits have more calories than some vegetables. For an overweight child, excessive consumption of fruit can lead to further weight gain if the fruit consumes its vegetables.
It’s okay for my child to eat only one vegetable for a long time, and why? After all, she’s getting fiber and she’s eating something!
Similarly, eating only one vegetable means that your child lacks the necessary nutrients found in other vegetables of the required color. For example, carrots are high in vitamin A, spinach is high in folate.
Here are 5 tips for your child to eat vegetables and fruits
1. Try and try again
Children may have different food choices, which may vary from day to day. The most important thing is to be patient and continue to give your child a variety of fruits and vegetables every day, not just his choice. Don’t worry if your child eats a small amount or not – keep serving that fruit or vegetable as often as possible and be positive about it when you serve it to him.
If not successful at first try again. Some kids may need to introduce a new food 10 times or more before trying it. The goal is to make mealtimes a positive experience and eat
2. Just like Dad
Parents have an important role to play in establishing a positive mealtime for the child. Eating family meals together means that your child is given the opportunity to learn and watch his or her parents enjoy a variety of nutritious foods, and will be more likely to join them.
However, if your child refuses to eat the fruits and vegetables you give him, avoid forcing or hating because it gives him the opposite fruit to change his behavior.
3. Well done!
4. Involve your child
When shopping for groceries you can increase your child’s exposure and interest in fruits and vegetables so that they can choose which fruits and vegetables they want to eat. This is a good learning opportunity – you can tell him more about different fruits and vegetables. And when you get home, she can also help wash and prepare fruits and vegetables in the kitchen.
5. Make it fun and delicious
Children may have special preferences for the taste, texture, and presentation of food. Those who prefer crunchy textures can do better with raw than cooked vegetables.
It can be more interesting if fruits and vegetables of different colors are served together. If your child also prefers vegetables, try starting with sweeter and more colorful vegetables such as pumpkin, corn, cauliflower, or carrots. Include other types of vegetables when your child is used to eating them.
New types of fruits and vegetables can be served with a meal that you know he enjoys. You can try seasoning them with spices, sauces, and dips (such as mayonnaise, hummus, melted cheese) to make them more delicious.
Thanks and Regards.
Best Food for Children’s Growth