Ensuring your child has a healthy diet is imperative for helping them grow up big and strong. Eating the right things ensures that they get all the nutrients that their body needs to help fight illnesses and poor health. But making sure your kids get all these vitamins and minerals isn’t always easy. Especially if your child is a fussy eater.
So what do you need to make sure they eat on a regular basis? Making sense of the nutritionist’s science can be tricky. So to make things easier for you, here’s our guide to the best ingredients for your child’s diet.
Ingredients for Child’s Diet
You’ll have almost certainly heard that carbohydrates make us fat. However, this isn’t justified by science. Of course, if you eat processed carbs, you won’t be doing your body any good. So it is best to stick to whole grain carbohydrates like brown rice. But don’t restrict carbs in your child’s diet. Your child will need plenty of carbohydrates for energy. After all, they’ll be doing a lot of running around and playing! So make sure your diet is rich in whole grain pasta and bread. Potatoes and other starchy vegetables are also fantastic sources of carbohydrates. Remember that very young children might find that these whole grain carbs don’t agree with them. And they could have trouble digesting them. But from thirteen months, they should be fine to eat them. However, don’t worry if your child still has trouble eating them. Nuts and seeds are also a good source of healthy carbohydrates. Plus, they are bursting with fiber. However, they shouldn’t be given to children younger than five years old as they can pose a choking hazard.
Proteins are the important building blocks needed by our bodies to grow and heal. As well as using the to grow, our bodies use proteins for a variety of different functions. These range from brain growth and development to improving bone health. So, as you can see, it is essential that your child has enough protein in their diet to support their growing body. One of the best sources for proteins is meat. But try not to only give your child red meats such as beef. Red meat should only be consumed in small amounts. It’s much healthier to stick to lean white meats such as chicken and turkey. Fish is another fantastic source of protein. Fatty fishes have the added bonus of being high in omega 3 fatty acids, which are important for brain and eye health. Don’t live near a coast? No problem, there are plenty of great mail-order fish services including Citarella. If you are a vegetarian and want to bring your child up with a vegetarian diet, there are many non-meat sources of protein. Beans, dairy products, and eggs are some of the best sources.
Don’t try and completely eliminate fats from your child’s diet. They have had a lot of bad press recently, most of which they don’t deserve. In reality, fats are key in everyone’s diet. There is only one thing to watch out for. And that is saturated fats. These fats should be cut out of your diet as they can increase your cholesterol and blood pressure. Other types of fats are healthy and can even help lower cholesterol. But remember, it is never a good idea to eat too much of anything. So make sure your child doesn’t eat too many fatty foods.
But where do you find all the healthy fats? They are rich in foods such as avocados, fish, and whole-milk dairy products. Fats from these sources are important for children’s bodies as they help them store nutrients as well as use them properly.
Vitamins And Minerals
There are certain vitamins and minerals that your child’s body will need in order to strengthen its immune system. This will help it protect itself from illness and disease. A number of these important vitamins and minerals also help the body to carry out important functions correctly. So which of these important nutrients are necessary for your child’s health? Iron is one of the most important as helps the blood to transport oxygen around the body. If you have plenty of red meat and leafy green vegetables in your diet, then your child should be getting his or her recommended daily allowance. However, not getting enough diet could lead to them developing an iron deficiency. If this happens, you might have to buy an iron supplement for your child to take on a daily basis.
Vitamin C has a reputation for fending off the common cold and flu. However, it helps our bodies in so many different ways. This key vitamin is especially important for children as it helps cells to develop and hold themselves together. It also makes it faster for the body to heal wounds and is also necessary to help strengthen the walls of the blood vessels. Fruits and vegetables are the best sources of vitamin C. Citrus fruits are extremely high in the vitamin, as are melons and broccoli.
These two aren’t just the only vitamins and minerals that your child will need, though. You should also make sure they are getting plenty of Vitamin A, fiber, and Vitamin D.
Children need a small amount of salt in their diet. This is because it helps to control our body’s’ fluid balance and helps our muscles and nerves to work properly. However, their bodies can’t handle as much as adults need. So it is important to regulate how much they are getting in their diet. As salt is added to many foods, such as bread, biscuits, and tinned foods, it is important not to add too much yourself. When you buy and pre-packed food and ingredients, double check the ingredients list. So you know exactly how much salt your children are consuming.
Hopefully, this blog post will have given you plenty of ideas of the kinds of ingredients your child should be eating. You’ll also benefit from following this healthy diet!
This is a collaborative post on behalf of Yourorganicchild.com