Whether your kid is a picky eater, a snacker, or a try-anything type, the right amount and mix of nutrients helps them grow healthy brains and bodies. Especially between the ages of 4 and 13, kids go through major physical and mental growth. Healthy eating fuels those changes.
“It’s important that children get a balanced diet that includes lean proteins, whole grains, fruits and vegetables, and a small amount of healthy fats. A balanced diet will provide virtually all the nutrients that children need.”
Consider giving these nutrient dense foods
- Protein: choose eggs, beans, chicken, fish, unsalted nuts
- Fruits: Encourage your child to have variety of seasonal fruits rather than fruit juice
- Vegetables: Serve a variety of fresh and colourful vegetables. YOU CAN BOIL DIFFERENT VEGETABLES TOGETHER, GRIND AND MAKE ICE CUBES. Add these cubes to their food. These cubes are a substitute to water. For e.g. in their Maggi instead of adding water you can add these cubes.
- Dairy: Encourage your child to eat and drink fat free dairy products like milk and cheese
Aim to limit your child’s calories from
- Added sugar: Colas, sugar, candy, pastries, donuts, sports drinks, energy bars and drinks
- Saturated and Trans fat: Junk food and red meat