Healthy eating for your growing child

The biggest concern for all mothers is foods for growing child. Especially when kids start their school and they will start growing very fast. So it’s important that they get proper food for their physical and mental growth as well. They need a healthy balanced diet. Balance means right food at right time with right quantity.  Healthy eating for your growing child

Healthy balanced diet contains-

1. Fruit:-


Main important part of our daily meal is fruit not only for kids even for adults. Some health benefits of fruit-

Fruits contain essential nutrients like-Potassium, dietary fiber, all Vitamins, folic acid, calcium, and much more.

Fruits are low in fat.

Fruits contain 0% cholesterol

Fruits help to reduce blood cholesterol level and also lower chances of heart disease. Vitamin C is important for the growth of body tissue. Fruits also help for brain development of kids.  Growing childrens energy and nutrient requirements are very high, so fruits give them complete nutrition.

2. Vegetable:-


Vegetables are also equally important for growing kids as vegetable reach diet may reduce the risk of all kind of cancers, obesity, diabetes, high blood pressure, kidney stones. Vegetables are biggest sources of many nutrients. Most vegetables help to keep the digestive system working properly by flushing out waste and gastric irritants and prevent constipation.

Fruit and vegetables also play main role in weight control.

3. Milk:


Milk is good for us. Milk is complete with nine essential nutrients:

  • Calcium: help to grow healthy bones and teeth.
  • Protein:  Good source of energy help to builds muscles.
  • Potassium: Helps to maintain blood pressure
  • Phosphorus: for strong bones and energy
  • Vitamin D: Helps maintain bones
  • Vitamin B12: For healthy red blood cells and nerve tissue
  • Vitamin A: Improve immune system. Also good for skin and vision.
  • Riboflavin (B2): Converts food into energy
  • Niacin: Metabolizes sugars and fatty acids.

You can say milk is complete nutrition package. And for all these benefits you just need to drink one glass of milk. Some surprising facts about milk is one 8-ounce glass of milk provides the same amount of vitamin D you'd get from 3.5 ounces of cooked salmon, as much calcium as 2 1/4 cups of broccoli, the maximum amount of potassium like a small banana, equally as much vitamin A as two baby carrots and as much phosphorus as a cup of kidney beans!

SO even if kids showing tantrums while eating healthy foods we need to include fruit, vegetable, and milk into their daily meals. Like healthy food some strictly NO foods for growing kids.

These foods and drinks can be very harmful to your childs health.


4. Sweets, snacks, junk food, and soft drinks:


Eating these foods on daily basis or excessive intake will surely harm your health. Snacks such as biscuits, chocolate, are low in vitamins and minerals and high in sugar, fat. Soft drinks damage teeth, bones. So just make sure that they eat this kind of food occasionally only.

5. Salt:

Even though salt is an essential part of our foods but the maximum amount of salt negatively effect on your childs growth. The maximum amount of salt your child should have depended on their age. As a guide:

Follow these tips for proper growth of your child.

  • four to six years: 3g a day
  • seven to ten years: 5g a day
  • 11 years upwards : 6g a day