Diet we take determines our health. At every stage of life food we eat plays an important role in the metabolic processes of our body. But for kids, food they eat must be healthy as they are in the developmental stages of life.
How unhealthy food affects kids?
Regular consumption of junk food causes long-term health issues including obesity, along with related mental and self-esteem issues and chronic illnesses in later life. For teens and younger children, a single fast food meal may contribute an additional 160 and 310 kilocalories to daily caloric consumption, respectively.
Lack of vitamins like A and C, as well as minerals like magnesium and calcium, promote the growth of deficiency disorders like osteoporosis and dental caries because of increased sugar consumption.
The problem is frequently made even more complicated by the inclusion of dangerous food coloring chemicals and/or toxic trans fats in many fast food items, as well as problems with the safety of food preparation.1
It also causes other diseases like;
- Atopy
- Constipation
- Addiction
- Poor academics
- Less energy
- Sleep disturbance
- Hyper- activity
Healthy Food Tips for kids
Healthy food includes the one which has the proper balance of all the nutrients in it. These nutrients include vitamins, minerals, healthy fats, protein and carbohydrates. Here are some healthy food tips for kids;
Breakfast
It is the first meal of the day. It recharges the body after a long sleep. But 20-30% of kids skip this important meal which makes them lazy all day. Here are some breakfast tips to make your kids have something healthy in the morning;
- Flatbreads (paratha) and omelet
- Pancakes and milk
- Scrambled eggs
- Corn Flakes with fruits added
- Brown bread and butter
Brunch
Brunch is usually lighter than breakfast and for kids it is necessary. As they are very active and their portion size is lesser than adults so they need to eat more small meals in a day. For brunch you can include;
- Fruits
- Vegetable Sandwiches
- Sweet corns
- Cutlus
- Smoothies
Lunch
Lunch for kids must have something protein rich which includes meat as an important part of it. Beside any vegetable for salad like cucumber, carrots and cabbage can be a part of it. Some ideas for healthy lunch are;
- Mashed potatoes with boiled chicken
- Paratha in combo to any vegetable or meat dish
- Rice with meat
- Pasta with vegetables
- Meet sandwiches of brown bread
Evening Snack
After all day activities kids need evening snacks to get energy. They always go with burgers, pizzas and instant noodles for evening snacks. But these are not a healthy snack as they are included in junk food. For healthy snack ideas you can go with;
- Fruit custards
- Milkshakes
- Fruit muffins
- Berry and cherry blends
- Popcorns
Dinner
The last meal of the day must also be a little heavier for kids as they might feel hungry at night which disrupts their sleep cycle. This must include;
- Tortilla wraps
- Rice with any gravy
- Whole wheat chicken tacos
- Dishes with fish
- Whole wheat pita bread with pizza toppings
Conclusion
Kids have very high metabolism. They feel hungry after short intervals of time. To fulfill their hunger, parents usually choose the food that is easy to make, which is usually junk food and extremely harmful for kids in the long run. That is why it is necessary for parents to choose healthy options instead of junk to give their young ones a better lifestyle for the future.