What Nutrients do Children Need?
The nutritional needs of a child are more than that of an adult. Childhood is an important phase of physical growth, cognitive development and maturation of immunity. 60% of an adult’s standing height is achieved by 5 years. 90% of the human brain is developed before age 6. A child’s immune system continues to grow until age of 5. An unbalanced diet results in a nutrition gap leading to low resistance to day to day infections due to a weakened immune system. Also the child fails to reach its full potential of growth and development with the added risk of obesity.
So the million dollar question is “How can one fit so much nutrition into a small tummy?”
- Step 1: Understand that a child is not a mini adult
- Step 2: Have a basic knowledge of the essential food groups.
- Step 3: Follow a healthy eating pattern focussing on variety, nutrient density and amount. Cup
- Step 4: Support healthy eating patterns and help your child develop good eating habits.
Also Read:Nutrition for your Baby
Tips and Tricks for your little ones’ mealtimes
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- Provide 3 balanced meals with healthy snacks in between.
- Avoid snacking before meals.
- Have a structured meal plan. The table below provides a brief overview of how you can go about it.
| Food group | 1 to 3 years | 4 to 6 years |
|---|---|---|
| Cereals and grains | 2 cups per day | 4 to 6 cups per day |
| Vegetables | 2 cups per day | 3 cups per day |
| Fruits | 1 fruit/ a tall glass of fruit milkshake or smoothie/ a fruit bowl | |
| Protein | 1 cup pulses per day plus 1 portion(50 g) egg/fish/meat | |
| Dairy | 500 ml milk and dairy all inclusive | |
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- Introduce new food at the beginning of a mealtime.
- Make food interesting – play around with taste/texture/colour/shapes.
- Allow your child to help out during cooking.
Also Read:Spotting Iron Deficiency Anaemia in Children and Ways to Overcome it
- Be creative. Sly and creative. Sneak healthy ingredients into foods your child already likes.
- Make feeding times fun. Speak animatedly. Share fun stories.
- Do not force feed.
- Encourage your child to eat by himself/herself. It is ok if they make a mess.
- Stock up on healthy nutrient dense food instead of fatty/sugary foods.
- Be a positive role model.
- Be the change you want to see!
HAPPY PARENTING!
Food chart for 1 to 2 years children
Article by Dr Lakshmi Prashanth, MD (AIIMS)
Consultant Pediatrician
Kauvery Hospital