HEALTHY EATING FOR KIDS
Nitin Chhoda
Healthy eating for kids is a goal for most parents. Let's get this clear right now - Kids should never go on a diet! They should play, burn calories and replenish them with good nutrition.
Healthy Eating for kids does not involve restriction or starvation. Period.
When children eat too many sugars (and too many calories) and do not burn them, things start to go wrong.
Today, that's pretty likely since more kids spend time on computers and less time outdoors. In addition, it's a lot easier for kids to buy and eat high carbohydrate foods, which taste a lot better.
It's important to teach them the right habits as early as possible. As a parent, there are many things you can do to improve the eating habits of your children, and breakfast is a good place to begin.
CEREALS – TOO SWEET TO BE TRUE
Very few breakfast cereals are actually sugar free.Read the labels when shopping for cereals, and opt for products high in fiber (at least 6 – 8 grams fiber per serving) and low in sugar (less than 20 grams sugar per serving). Good alternatives include oatmeal or sugar-free corn flakes.
Try to sweeten cereal with fruit such as sliced banana, apple, pear, or a few raisins instead of sprinkling sugar.
The best snack option for a child is fruit. You should always have a mountain of fresh, appealing fruit at home for them to nibble on. It's best to send them to school with some fruit rather than money for junk food.
WINNING THE WAR OF THE VEGETABLES
It's really hard to get children to eat their veggies.The trick is to prepare vegetables in a tasty way that tempts your child.
Use different types of flavorings, seasonings and dressings to make a vegetable dish more palatable.
Don't overcook vegetables because it robs them of important nutrients. Raw carrots are usually a favorite with children as are peas and either mashed or baked potatoes. It's best if you can help your child get used to eating potatoes with the skin intact; it's much healthier.
Serve something raw with each meal- such as carrots, cabbage or tomatoes helps children develop a taste for salad foods.
THE POWER OF PROTEIN
Protein intake is very important for growing children. Protein can be obtained from meat, chicken, eggs, fish, and sprouts.
For active children, and children entering adolescence, parents might want to consider a protein supplement, especially if the child is a pure vegetarian, and /or eats too many junk foods. You should ask your pediatrician and/or a nutritionist about whether this is appropriate.
There are many protein supplements on the market, but one that contains 100% whey isolate is considered best. It's also a good idea to mix different protein sources in your kid's diet, since the amino acid combinations of different proteins vary to great extent. This means eggs one day, chicken on another, turkey, fish etc.
VITAMIN AND MINERAL SUPPLEMENTS
Now that many experts have raised awareness of what's lacking in many children's diets, parents are looking for solutions. Here's what we know about some of the nutritional imbalances affecting many children.
Sugar imbalance, Deficiency of vitamins, minerals such as zinc, B12 and niacin, deficiency of essential fatty acids (such as fish oil).
Consult your physician to recommend a good, chewable multivitamin and mineral formula designed for children. Children need all the nutrients but especially:
- Vitamin A to help resist infection.
- Vitamin D to aid calcium absorption
- Vitamins B and C for brain development
- Zinc to assist growth
- Plus chromium, selenium, magnesium and manganese.
Make sure that all of these are present in a multivitamin formulation for children, especially zinc.
For younger children, some doctors suggest liquid vitamins with droppers. Supplements containing omega-3 fatty acids (EPA and DHA) have been found to be associated with higher problem solving abilities in kids.
As a parent, it's time for you to take the initiative for your child. You can take the first step by insisting on some good habits. Teach them to eat during designated meal and snack times. For example, don't let them get into the habit of eating in front of the television, or eating freely all day and all night long.
So start building the foundation for a lifetime of good food and fitness habits in your children. Although you can expect some complaining in the short term, you'll be glad you did it. And so will your kids.
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