Child obesity is a growing problem in India now. A recent report from the World Health Organisation shows India reporting around 22 per cent higher prevalence rate of childhood obesity over the past five years – the lifestyle disease is primarily affecting children and teenagers, aged between 5 and 19 years. Needless to say, to battle such lifestyle diseases and enhance the overall physical and mental development of your child, you should choose a healthy, wholesome diet for your kid. According to health experts, healthy food for kids should involve, among other things, complex carbs, more fibres and less fat.
1. Why are fruits and vegetables considered healthy for kids?
2. Can nuts and seeds be considered a healthy food for kids?
3. Can starchy and wholegrain foods be counted as healthy food for kids?
4. Are milk and dairy products healthy food for kids?
5. Are proteins healthy for kids?
6. How can we choose healthy food for kids’ lunchboxes?
7. FAQs: All about making healthy choices
Why are fruits and vegetables considered healthy for kids?
Fruits and green vegetables should be part and parcel of healthy foods for kids. Make sure that your child gets plenty of green vegetables, cooked or raw (such as those in salads), as part of his or her daily meals. In addition to vegetables, your child should also have at least one fruit every day. As we all know, fruits and vegetables have lots of vitamins, minerals and fibre. Try to introduce to your child as many types of fruits and veggies as possible from a very early age. Help your child get hooked on fruits and vegetables – he or she may like some of the fruits and vegetables and reject other varieties. That’s perfectly fine. Let him or she enjoy his or her favourite fruits and vegetables regularly. Also, do not rely only on exotic vegetables for your children, look for locally available, fresh vegetables.
Tip: Don’t give your child dried fruits, such as raisins, as snacks – these may be part of meals. The sugar content of raisins can affect teeth while other kinds of dried fruits can prove fat-inducing.
Can nuts and seeds be considered a healthy food for kids?
Among other things, nuts and seeds are excellent for boosting brain power, so these are certainly healthy food for kids. In fact, research carried out by scientists at Boston’s Tufts University found that antioxidants and omega-3 fatty acids in walnuts can vastly improve mental power. Seeds like flaxseed have alpha-linolenic acid (ALA) that improves the functioning of the cerebral cortex, that processes sensory information like touch and taste.
Pumpkin seeds have zinc which can help in improving your child’s memory and thinking skills. According to nutritionists, all types of seeds are good sources of fat-soluble vitamins, especially vitamin E. For instance, pomegranate seeds contain vitamin K. You get Omega 3 in chia, flax and sesame seeds. Sunflower seeds are known to have polyunsaturated fatty acids or PUFAs.
Tip: Add nuts and seeds to salads – kids would love the crunchiness.
Of course, starchy and wholegrain foods should be included in a healthy food plan for kids. When we say starchy foods, we mean bread, cereals, potatoes, rice, couscous, pasta and chapattis. Such foods provide children with nutrients, fibre and energy. It will perhaps be even better if you give your child wholegrain foods such as wholemeal pasta and bread and brown rice. You may ask, what is the difference between wholemeal and wholegrain? To put it simply, when you grind whole grains to flour, you get wholemeal stuff. So, wholemeal bread is essentially made of whole grains ground to a fine texture. But, raw whole grains will always have higher fibre content. All in all, whole grains and starchy foods are certainly healthy food for kids.
Tip: Experts say you should start introducing whole grains to kids after the age of two.
Are milk and dairy products healthy food for kids?
There can perhaps be no healthy diet plan for kids without milk and dairy products. Whole milk and dairy products are generally considered extremely beneficial sources of calcium, which is vital for the development of strong bones and teeth. What’s more, milk and dairy products also contain vitamin A which can help in boosting immunity for your child. Among dairy products, cheese can be a good source of calcium, protein and vitamin A for your child. All in all, while drawing up a healthy and balanced diet plan for your child, do remember that milk and dairy products are unquestionably healthy food for kids.
Tip: If your child shows any sign of lactose intolerance, consult a general physician who can suggest substitutes for milk.
Are proteins healthy for kids?
Proteins are vital for a child’s growth. Fish, eggs, meat and pulses are considered brilliant sources of protein and iron for children. Speaking of fish, oily fish like sardines, mackerel, pomfret and salmon contain omega-3 fats like EPA and DHA that are essential for brain health. The high iron levels in red meat will also keep your kid’s brain working overtime.
Tip: Consult a GP before loading up your child’s plates with protein. Be clear about the right portions of protein that need to be served to children.
How can we choose healthy food for kids’ lunchboxes?
Your child spends lion’s share of his or her day in school. So, you must ensure that he or she carries healthy food to school. Remember that your kid’s lunchbox should provide one-third of his or her daily nutritional requirement. Basically, your child’s lunchbox should include foods from all five basic food groups (grains, fruits and vegetables, dairy, legumes or non-veg, oils and sugar). Avoid processed and instant food. For instance, while paneer or methi parathas may be calorie high, they’re a healthier alternative to instant noodles. Avoid spicy foods at all costs.
Tip: Avoid processed foods like chips and deep-fried foods.
Q. How can you help your kids choose healthy foods?
A. Take your kids along to the farmers’ markets, organic stores and supermarkets so that they can differentiate between various types of produce. Make them choose and pick the ingredients. When they feel they have the power to choose and decide, they feel more invested in the healthy eating process. Also, cook together. Involve your children while you clean and cook. With child-safe knives, children can be given chopping duties too. You can get them to taste, approve and tweak the dish. These small steps will go a long way in making them realise what a healthy meal entails.
Q. How can you motivate kids to eat healthy?
A. Parents sometimes find it very difficult to make kids eat healthy. Try to motivate them by taking a ‘non-dogmatic’ approach. For instance, don’t tell kids, ‘Don’t eat this or don’t eat that’. If we try saying no to them all the time, they will not listen and will gorge on all kinds of unhealthy food. Instead, give them small fitness targets every week and if they achieve them, reward them with small gifts. Also, while serving healthy food for kids, make the dishes look pretty – check out Instagram or Pinterest posts on how to make plating interesting for kids.
Q. How should you stop your child from consuming fatty foods at restaurants?
A. Experts say unhealthy foods and non-alcoholic beverages being marketed by the food industry and being served at restaurants across the country are considered major causes of child obesity. So, when you are taking your children to eat out next time, check whether the restaurant is serving whole wheat pasta instead of regular ones. Make sure that your child consumes less cheese on restaurant dishes. Even garlic bread should have whole wheat and herbs. Desserts should have minimum sugar. Consult your nutritionist for right food portions for your child.
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