A balanced diet consists of all the essential nutrients in definite proportion so that a child doesn't suffer from any deficiencies. Each nutrient has a specific function to perform. For example, protein helps in muscle recovery and growth. Carbohydrates on the other hand provide instant energy to the body. Vitamins and minerals are important for the immune system and the overall well-being of the body.
As per research published in the Indian Journal of Research in Food Science and Nutrition published in 2024, each nutrient also has a significant role to play in the cognitive development of a child. Hence, none of these nutrients and their benefits can be overlooked by parents. Parents need to formulate a meal that encompasses all the necessary nutrients and choose the right food ingredients for their kids.
With so many options in sight, it can become a bit tricky to choose the right food options for your kid. However, to make it simpler for you, here is how you may systematically build a balanced diet for your child.
The first step is to list down all the nutrients and make sure that you are including them in your child's diet. It is necessary to include a significant source of protein, carbohydrates, fats, vitamins, and minerals. Each of these has a specific function to perform. Parents can find vegetarian, vegan, and non-vegetarian sources of each of these nutrients. For example, lunch can have some rice or chapati along with green vegetables, salad, and a large bowl of curd. To keep this interesting, you may switch off the recipes by including different vegetables and grains to make the meals more delicious.
Making a child eat different types of grains is great from a nutritional and digestive perspective. As per research published in the journal Elsevier, published in 2011, whole wheat grains can help in reducing the glycemic index as well as preventing diseases like diabetes and cancer. Instead of making your child eat grains that are hard to digest, you may include oats, barley, rye, and corn. Each of these can be fed to the child on different days to keep the meals engaging. Also, this is an interesting opportunity for parents to try making some decadent dishes by including various types of grains.
A proper balanced diet is not just about having fulfilling meals. It's also about ensuring that your child has enough water intake in a day to avoid dehydration and loss of electrolytes from the body. As per research published in the National Library of Medicine in 2019, proper hydration is important for the effective cognitive development of a child and may impact their ability to participate in sports activities as well. Other than this, it is also integral for the proper blood circulation in the body of a child. Prolonged dehydration may lead to some negative repercussions such as fatigue or headaches among kids. Parents may make hydration more interesting by preparing detox waters that are yummy and also very refreshing.
While each kid may have subjective energy needs, kids in general might need a significant source of energy because of the different types of activities that they participate in throughout the day. Firstly, a child has to go to school in the morning where they study and engage in sports and extracurricular activities. After coming back from home, they might revise all that has happened in school and then go for their extra classes or play out with friends. All these activities may require consistent physical and mental involvement of a child. Keeping that in mind, parents may schedule the food timetable of a child and give them regular snacks and proper meals.
Other than consuming nutritious food, it is also critical for kids to stay away from processed and junk foods. As per a study published in the National Library of Medicine, published in 2013, junk food lacks the necessary nutritional aspects needed for the overall wellness of a child. Additionally, various junk foods can be extremely high in oil, calories, sodium, and sugar. All of these can have negative repercussions on the health of a child in the long run. Such food items can lead to chronic health conditions, such as diabetes, high blood pressure issues, and coronary heart disease diseases. Hence, parents must try to evaluate a child's eating practices and limit the consumption of junk food at all costs.
Formulating a healthy diet plan for your child is not just about taking big steps such as changing the ingredients in your pantry or making your child eat only healthy and nutritious food. Rather, it's a gradual process of taking small yet impactful steps such as putting a limit on your child’s everyday sugar intake. Additionally, instead of consuming unhealthy bread or flour, choose more mindful grains and flour. Instead of making your child eat potato chips for an evening snack, you may give them a bowl of fruit. Small steps like these can be easier to implement one by one yet make a significant impact on your child's life.
Each child can have specific dietary needs, depending upon their physical activity, schedule, and their personal choice. Hence, formulating a balanced diet for a child is about considering all these parameters and forming something sustainable and practical to follow.