The daily busyness sometimes makes us forget to pay attention to children’s food intake. Even though diet is very important for the growth and development of children.
Knowing various types of healthy food for children may not be enough. You also need to work around this by introducing a nutrisystem program to children, so that children get used to consuming it.
Eating healthy food from childhood can provide a variety of benefits, both for childhood and the baby in adulthood. The reason is, eating habits are formed from childhood and will be carried over to adulthood.
Various benefits of healthy food for children
Children who eat a variety of healthy foods can get the following benefits:
- Have a good and balanced energy level
- Have a healthy weight and within the ideal range
- Better able to control his mood
- Have better cognitive and brain development
- Have a lower risk of suffering from various mental disorders, such as depression, bipolar disorder, or ADHD
- Have a lower risk of suffering from various chronic diseases, such as obesity, heart disease, hypertension and diabetes
Children who regularly eat healthy diets also have a significantly lower risk of suicide in adulthood than children who eat unhealthy foods.
What are the types of healthy foods for children?
Various types of healthy food for children are not much different from adults. In one meal, various nutrients need to be contained, such as carbohydrates, fats, proteins, vitamins, and minerals.
These nutrients can be obtained from the following types of healthy foods:
- Source of protein and fat
Protein is important for growing children, including in producing antibodies. Lack of protein can make children susceptible to disease.
Protein can be obtained from fish, seafood, beef, chicken, chicken eggs, and nuts. As a suggestion, children are recommended to consume 60 grams of protein, 2-3 servings per day.
On the other hand, fat is also classified as an important source of energy for children. However, it is highly recommended that you choose a dish that is low in fat.
Lean beef or skinless chicken breast are examples of low-fat foods that are healthy food for children.
You can also provide a good intake of good fats that contain omega-3s. These fatty acids can help shape the child’s brain as a whole.
- Fruits and vegetables
Fruits and vegetables are important sources of fiber, vitamins, and minerals for children. Children are advised to consume various types of fruits and vegetables so that they are nutritionally complete and balanced.
However, fruit and vegetable dishes should not add a lot of sugar or salt, so that the benefits are still optimal. Children can consume 2-5 servings of fruit and vegetables every day.
You can give this type of healthy food as a snack on the sidelines of your little one’s meal schedule, or as a dessert, after he has finished eating.
- Whole grains
Whole grains can be a great source of energy and carbohydrates for a child’s growth and development. For example, whole wheat bread and oatmeal. You can serve 6-11 servings of whole grains per day for your little ones.
But keep in mind that you need to choose whole grains that are low in sugar and high in fiber. With this, the child’s diet will be healthier.
For example, choose a type of whole-grain bread over white bread, and brown rice over white rice.
- Dairy products
Milk and its processed products (such as cheese and yogurt) are healthy foods for children that can be a source of energy, fat, and minerals. You can give this dish 2-3 times every day.