Healthy Diet Tips For Children ? Best Diet For Children

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Parents need to include the right kinds of foods in their children?s diet as they are growing. They often require greater amounts of certain essential vitamins and minerals, lack of which results in nutritional deficiencies. Nutritional deficiencies often cause severe deformities and diseases in young children. Depending on the child?s activity, he/she might need to modify their caloric intake. Given below is an effective diet plan for children.

Diet Tips For Children

Protein Intake

Protein is extremely important for young children as it aids in muscle growth. However, it is important that children should consume only lean protein sources, as excess saturated fats lead to unwanted fat gain. Lean protein foods include chicken, tuna, salmon, beans, skim milk and cheese. It is advisable that you should add certain spices to increase its flavour and make it appetizing for your child. Children should consume one gram of protein per kilogram of bodyweight.

Carbohydrates

Carbohydrates are very important for children as they provide energy. However, it is important to give your children the right kind of this nutrient. Restrict the amount of refined sugars and increase the quantity of complex carbohydrates in your diet. Refined carbohydrates are often the cause of hyperactivity in children, due to the fact that they are digested very quickly by the body.

As they digest very quickly, they often lead to excess weight gain. However, complex carbohydrates are digested very slowly and are burnt up throughout the day. Foods that are rich in complex carbohydrates include oats, bran, wheat, legumes, fruits, vegetables and barley. You should aim at including these foods at each of your meals.

Fat Intake

Saturated fats should be avoided completely as they increase the risk of suffering from heart disease and cause weight gain; however, good fats are beneficial in preventing heart disease as well as promoting fat loss. Good fats are present in several foods and they include fish, almonds, peanuts, sunflower seeds, pecans and flaxseed. You should try including around 20-25 grams of good fats in your child?s diet.

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Vitamins and Minerals

Apart from proteins, carbohydrates and fats, children also require high amounts of vitamins and minerals. Minerals such as calcium are extremely important as they aid in growth and strengthen bones. Children also need vitamins such as vitamin A, C and E as they play a crucial role in boosting the immune system as well as executing several other bodily processes.

Foods that contain high amounts of vitamins include green leafy vegetables, oranges, strawberries, apples, grapefruit, pineapple, kiwifruit and mango. Beef, fish, legumes and dairy products are excellent sources of minerals that are required by the body and must be a part of every child?s diet.

Total Caloric Intake

While it is important to include the right kind of foods in your diet, it is also important that you include them in the right amounts. Excess calories are converted into fat, regardless of their source. The total number of calories for children is dependent upon the child?s lifestyle as well as age. Children can consume anywhere between 1200-2000 calories per day, depending upon their age.

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Source: http://www.ayushveda.com/magazine/best-diet-for-children/

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