Being a responsible parent it is highly necessary to take care of each and every need of your kid specifically for food. For a healthy well-being it is required to make sure your little is eating healthy. At the growing stage of kids you need to provide foods which are enriched with vitamins, protein, and other essentials nutrients.

 

A healthy diet is not only needed for building strong health in kids but also for sharp mind. Most of the parents get confused when it comes to offer nutritious diet to their kids. If you are also one of them, you must read the following points to get an appropriate guidance.

 

Let’s have a look!

 

Vitamin C :

Human body needs vitamin C for normal physiological functions. Moreover, it is also essential for development and maintenance of connective tissue.  Vitamin C is highly important for the bone formation. It contributes to collagen formation for normal function of bones.

You must offer such foods to your kids which are enriched with vitamin C such as Mango, Kiwi, Broccoli, tomatoes, and peppers.

 

Protein :

Protein is necessary to maintain a health well-being and strong muscles for school going children. Kids between the age of 4 and 9 need 19 gram of protein per day. And the amount increases to 34 grams for the age 9 to 13. For teen ages 14 to 18, boys at this age need 52 grams and girls need 46 grams.

To increase the amount of protein in your kids’ diet you must include red meat, chicken, seafood, eggs, dairy foods, peanut butter, soy products, nuts and seeds.

 

Vitamin D :

Vitamin D plays a key role in calcium and phosphate metabolism and is an essential nutrient for bone health. Some studies done in India have shown that even in apparently healthy children a high occurrence of Vitamin D deficiency was noted.

Sun is the best source of the vitamin D so, spending 30-40 minutes in morning in the sun can help your kid to get enough amount of vitamin D. Besides this, you can also offer foods such as fish, eggs, fish oils and milk.

 

Iron :

Iron is a very important micronutrient that is necessary required for transportation of oxygen in all tissues of the body. Furthermore, iron deficiency can affect tissue function. Foods such as beans and lentils, tofu, baked potatoes, cashews, dark green leafy vegetables such as spinach, whole grains and fortified breakfast cereals.

 

Keep Your kids Hydrated :

You are the only one who can take care of your kid. So, you need to make sure that  you are providing enough water to your child to keep them hydrated. Less intake of water can cause restless in children.

Alternatively, you can also offer fresh juices, lemonade and buttermilk.

 

Provide Stress-Busting Food :

Body’s requirement for water-soluble vitamins like vitamin B complex and C, minerals like  zinc goes up. Both the vitamins B and C help in synthesis and functioning of adrenal hormones that basically are our stress fighting hormones.

Foods such as eggs, fish, green leafy vegetables and fresh fruits can help you keep your child relaxed and stress-free. Children usually remain in stress during their examination time so, providing healthy diet is highly necessary.

 

Avoid too Much Junk Food :

If you want to give your child a healthy and safe life, stop offering flavoured water, soft drinks, chocolates and other oily foods. As sweet drinks are high in sugar and low in nutrients, they can cause weight gain, obesity and tooth decay.

Besides this, foods and drinks with caffeine are not recommended for children because caffeine stops the body from absorbing calcium. So, ensure that your kid is not taking tea, coffee and hard energy drinks.

If you have understood how you can keep your kid fit and fine, you must follow all above mentioned tips. A healthy diet will definitely do wonders to your child’s health. Without any delay you should start offering highly nutritious food to your little for a fit and fine body. A child with strong body and strong mind will success in every sphere of the life.

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