Are you aware that protein has a variety of tasks in the body, making it one of the most important nutrients out there? Protein requirement during the early age of kids is more for their growth and development and the requirement of the protein and other nutrients depend on age and the kind of activities they are doing.
We all know that children's diets are not as healthy as they should be; therefore, we need to inculcate good nutrition habits. Every child needs nutrient-dense food, which is a combination of fruits, vegetables, grains, protein-rich food, dairy food and a limited quantity of added sugar, saturated food, and salt.
This combination of food varies the quantity of each item as per the age and gender like the total calorie intake by the children depends on the age, physical activities, and gender.
Balanced diet for children with good nutrition habits
For the better growth and development of a child, it is important to give them a nutrient-rich balanced diet. Here are some excellent food sources:
1. Protein-rich foods: As we have discussed above, protein is essential for growth and development so through these sources, protein can be given to a child i.e. eggs, ragi, dairy products (like milk, cheese, yoghurt), beans, chickpeas, nuts and seeds.
2. Fruits and vegetables: Each fruit and vegetable is enriched with vitamins, minerals, and fibre, so introduce every fruit to the child as per the season.
3. Whole grains: Whole grains are energy-giving foods like wheat, rice, barley, oats, quinoa etc. Whole grain also improves stamina in a child.
4. Healthy fats: Healthy fats including DHA, and Omega-3 are also important for brain development and overall health like olive oil, coconut oil, nuts, seeds etc.
5. Hydration: As we know, our body has a major content of water, so it is important to keep the body hydrated throughout the day and encourage children to drink water as the primary beverage.
From the above sources, a child will get different vitamins, minerals, iron, calcium, magnesium, omega-3 fatty acids, carbohydrates etc. Overall, a balanced diet will improve a child’s mental, and physical development and growth which make him/her a healthy and fit child.
Nutrients that support cognitive function
Proper nutrition plays a significant role in enhancing memory and concentration in children. Here are some key nutrients that contribute to cognitive function:
1. Omega-3 fatty acids: Found in fish, flaxseeds, and walnuts, omega-3s are essential for brain health and can improve memory and concentration.
2. Iron: Adequate iron levels, found in lean meats, beans, and fortified cereals, are crucial for cognitive development and function.
3. B vitamins: B vitamins, particularly B6, B12, and folic acid, play a vital role in brain health. They can be found in whole grains, eggs, and leafy greens.
Nutrition drinks
Nutrition drinks are a helping hand, especially with hectic schedules. They are easily available in the market. For example: Complan is a nutrition drink that is scientifically designed with 34 essential vital nutrients including vitamins, minerals and 100% milk protein, supporting overall growth and development.
It also contains 63% more protein than other nutrition drinks. Complan is clinically proven to support 2x faster growth and also supports memory and concentration.
The foundation of a child's diet should be based on whole, nutrient-dense food. Encouraging healthy eating habits from a young age will not only support their physical growth, but also their cognitive development, helping them to perform better in school and daily activities.
Disclaimer: The views expressed in the blog content are independent and unbiased views of solely the blogger. This is a part of the public awareness initiative supported by Complan.
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