A definitive guide to Child Nutrition
A nutritious diet is essential in childhood. Having a proper diet gives children energy, strengthens the immune system and reduces childhood diseases. And, a poor diet may cause deficiencies in vitamins and nutrients which are necessary for growth.
Based on the nutrients we need daily, they are classified into two separate groups. One is micronutrients and another is macronutrients.
Micronutrients :-
The word micro means small. Micronutrients are those nutrients that we need in small amounts daily. The body cannot produce micronutrients and their food derives it from the diet. Vitamins and minerals are micronutrients. The impact of micronutrients on our bodies is huge. The deficiency of micronutrients in childhood can cause severe lifelong illnesses. Some of the essential micronutrients a child needs are Iron, Vitamin A, Vitamin D, Iodine, Folate, and Zinc.
Macronutrients :-
The word macro means large. Hence, we need macronutrients daily in large amounts. Examples of macronutrients are carbohydrates, fats, proteins, fiber, and water. Macronutrients are vital for the growth and development of the child and should be a part of the diet. Below are the details of macronutrients needed for a child :
a) Carbohydrates
Carbohydrates are a significant macronutrient. Carbohydrates are of two kinds. One is a simple carb and another is a complex carb. Complex Carbs are present in whole, unprocessed foods, including fruits, vegetables, legumes, and whole grains. Simple carbs are sugars and starches that have been refined and stripped of their natural fiber and nutrients. Nowadays, kids habitually intake refined, simple carbs such as pasta, bread, and biscuits. But, they do not intake enough healthy complex carbs.
The importance of carbohydrates is manyfold. It fuels the metabolism of a child and nourishes brain development. Alongside, they are also important for the development of the immune system and digestive systems and for maintaining body weight. Best foods that provide carbohydrates are fresh fruit, carrot, capsicum, celery, snow pea veggie sticks, rolled oat porridge or bircher, Roast potato, sweet potato or parsnip chips, Sourdough or rye bread, Legume pasta, whole grains such as wild rice, millet, quinoa, and barley.
b) Protein
A child needs protein for the growth and development of every cell in the body. Therefore, it is a building block nutrient and must be present in the diet. It is significant for a child’s energy and sleeps quality. Protein is made of 20 different types of amino acids. Among them, the body cannot produce 9 amino acids. So, a variety of diets full of these essential proteins are essential to ensure that the child gets enough protein. Healthy sources of protein are omelets or scrambled, buckwheat pancakes, homemade baked beans on sourdough, chia pudding with nuts and seeds, and hummus.
c) Fats
Fats are an essential component of a healthy diet. Fats help to build the neural tissues of a child. Three main types of fats are unsaturated, saturated, and trans fats. Children should avoid fried foods and highly processed unhealthy snack foods. Foods that can include fat in a child’s diet are avocado on crackers, greek or coconut yogurt with nuts, salmon with veggies, and many more.
Parents should keep in mind the importance of a balanced nutritious diet for the growth and development of a child.