Tips for parents: Here’s how parents can create a health plan for child development | Health


A developing child needs a balanced diet rich in minerals and vitamins for proper development of body and mind and according to health and fitness experts parents should ensure that the balanced diet is composed of the correct proportion of carbohydrates, proteins and fats. As childhood is a crucial growth stage of life, where there is greater demand, it is important that parents take care of nutrition for the proper development of their child.

In an interview with HT Lifestyle, Dr. Puja Kapoor, pediatric neurologist and co-founder of Continua Kids, revealed what parents can include in a health plan for their developing child:

1. Protein – Protein-rich foods include eggs, beans, soybeans, legumes, and various nuts and seeds.

2. Fruit – Encourage the child to eat a variety of fresh fruit (rather than fruit juice). For juices, make sure it’s 100% juice with no added sugars and in limited quantities.

3. Vegetables – Eat a variety of fresh vegetables, including green leafy vegetables. Canned processed foods should be avoided.

4. Cereals – Choose whole grains, such as whole-wheat chappati, bread, oats, popcorn, and rice. Limit refined grains like white bread and pasta.

5. Dairy products – Encourage your child to drink milk, eat yogurt, cheese for adequate amount of calcium needs.

According to Dr. Puja Kapoor, parents should aim to limit their child’s calories from:

1. Added sugar – Limit added sugars. Natural sugars, such as those in fruit and milk, are not added sugars. Examples of added sugars include brown sugar, corn sweetener, corn syrup, honey, and others. Check nutrition labels and choose foods with minimal added sugars. Avoid drinks with added sugars like sodas and various energy drinks.

2. Saturated and trans fats – Consume a limited amount of saturated fat (these are mostly derived from animal food sources, such as red meat, poultry, and whole dairy products). Try replacing saturated fats with vegetable and nut oils, which also provide essential fatty acids and vitamin E.

3. Sodium – The amount of sodium in the diet should be adequate and not added. Encourage snacking on fruits and vegetables instead of chips and cookies. Always check nutrition labels and look for products that are low in sodium.

Sports nutritionist, Mihira AR Khopkar, revealed, “Growing children have high demands both for the developmental process and for active play. This requires a nutrition program that contains enough calories to take care of growth and the energy expended during playtime.”

She suggested: “A balanced diet that focuses on all key macro and micronutrients and meets their needs, while preventing or treating deficiencies is an ideal health plan. The simple trick is really to include foods of different colors in the plan, much like a rainbow diet! This will ensure that your child is fed all the nutrients from all food sources! »


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