Healthy eating is one of the main tenants of well-balanced life and everyone needs same kind of nutrition be it adults or children. A healthy diet is the most important aspect of a child development and also has a huge impact on their health throughout the adulthood. Thus, eating food with high nutrient value is quite essential for a child to grow mentally and physically. Child nutrition sometime becomes burdensome for a parent to ensure their child is getting all vital vitamins and minerals. One cannot force them to eat rather the best way is to make it fun and encourage them to have a proper balance diet. A good balance diet is basically striking a balance between varieties of healthy food to help maintain a healthy body.

What all to include

Protein: It helps build body cells and helps breaks down food into energy that is beneficial for healthy growth and development. Foods like eggs, lentils, beans, chicken, fish

, almond are some examples that should be incorporated in a child’s meal.

Healthy carbs: These are actually body’s most important source of energy and helps in repairing tissues. Whole grain cereals, whole grain bread, fruits, vegetables and low-fat dairy products are important food items that help in optimal development.

Calcium: For the healthy development of bones in children, it is mandatory to add a good portion of calcium content in their daily dietary meals. Not only it helps build strong bones but is also fortified with vitamin D which supports overall immune system. A daily glass of milk is a nutrient rich way to deliver great source calcium and protein for growing kids.

Iron: Iron for the body plays a crucial role in child’s growth and development and is a vital component of brain tissue. It supports cognitive development which includes learning and processing information. Food rich in iron helps move oxygen from the lungs to the rest of the body. Spinach is loaded with iron content and can be included in multiple ways in the diet.

Ways to encourage them to eat

Add variety: Children get bored when offered same kind of food and also this cannot provide a nutritious diet. A proper balanced diet contain sufficient amount of proteins, carbohydrate, vitamins and minerals. Each of this is important for the over-all growth and development. Inculcating variety of healthy food in their meals also makes them adaptable to flavors.

Make it fun: Though child nutrition is of utmost importance but it cannot be forced upon them. Come up with some food related activities or some general fun activities to involve children in eating healthy food. Also, a good presentable plate, full of colorful fruits and vegetable will encourage children to enjoy their mealtimes.

Let them decide: Give them few healthy options and ask them to choose among them. Then create a healthy recipe with the same food item. This will help them to pick and plan.

Disguise healthy food in tasty snacks: Avoid buying too much of junk food. Do that extra effort of preparing tasteful and healthy snacks that are best for a childs nutrition. It is important to assess what they are eating as they need adequate dietary intake that helps to provide enough nutrients and energy to grow.

Importance of healthy diet 

Early childhood is an important period for the rapid growth in human life and helps in behavioral, cognitive and physical development. A healthy and nutritious diet is one of the main factors that focus on the overall development. The key is to strike a balance between exposing them to variety of food and that too in right proportion that can help maintain healthy body. Following are some of the benefits of healthy diet in child development:

Helps stabilize energy: Energy comes from the food we eat and the main nutrients with important source for energy are carbohydrates and protein. This later helps to be physically active.

Brain development: The role of nutrition correlated to brain development. It has a strong impact on the brain cell development. Poor nutrition in early stage of life affects the development of brain and cause problems with memory and attention span.

Balance out their mood: It is necessary to develop a healthy relationship with eating habits. Poor eating habits influence the attitude towards food and impact child’s behavior and mood. Skipping meals can also affect their behavior and make them irritable. It is crucial to impart healthy breakfast routine before school timings.

Better social performance: A well balanced diet promotes a much better social life and a child is more active and playful with others.

Improved academic performance: A well balanced diet with healthful nutritional value helps give a strong start to the day and result in improved academic performance. It has positive effect on the body and aids in better focus and performance.

Healthy choices for future: A habit inculcated in early stages of life help building a strong base for making healthier and better choices throughout their life.

Adequate nutrition is one of the important factor that influence a child’s growth and immunity and also for the optimal development. It helps treating most of the problems relating to physical and cognitive development. Sometimes it better to consult a dietitian because every child grows at a different pace and seeking a professional help is always recommended.