How to Offer Healthy Food to Children

childrenSujetha Shetty, nutritionist and diet expert at online fitness platform Gympik, and Gulneer Puri, dietician at tele-medicine platform Doctor Insta, proposed some effective tips to start a healthy diet with your children.
  • Grains: Prefer whole grains such as whole-wheat bread, oatmeal or brown bread. Whole grains are rish in vitamin B and fiber wich improves digestion and fills the children well.
  • Protein: It is a building material for maintaining and repairing tissues, making haemoglobin, improving immunity, and helping muscles grow. The foods that contain protein are eggs, seafood, lean meat and poultry, legumes, peas, beans, soy products, unsalted nuts and seeds.
  • Fruits: It is important to fill your child with lots of fresh fruits. Let fruit juice be the last option as the juice takes out the fibre that comes from the whole fruit. Also, fruit juices come with loads of added sugar that only contribute to empty calories sans nutrition.
  • Vegetables: Give your child a variety of fresh, colourful, seasonally and locally available vegetables. Aim to provide a variety of vegetables, including dark green, red and orange, beans and peas, starchy and others every week.
  • Dairy:  Dairy is a major source of calcium. Include low-fat dairy products such as milk, yogurt, cheese or fortified soy beverages in your child’s diet.
Try to avoid such products in the children's diet: added sugar (processed foods, chocolates, bars, breakfast cereals and candies) and saturated and trans fats (full-fat dairy products, red meat and poultry).

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