"The child is the father of the man." Or
"the mother" for that matter! What children eat when they are young goes a long
way in the state of their health as they get older. Children are much more
active than elders, and they need enough sustenance to nourish their bodies as
they are also growing. They are also exposed to various germs in school, in the
playground or even at the mall. They need to have the energy to constantly
fight infections. A balanced diet for a child should include a good mix of
proteins, carbohydrates, calcium, vitamins and minerals. They also need other
nutrients which aid in different ways, but these are the big five. Are you
making sure that your child is getting enough nutrients to keep them healthy
and grow strong?
The big five
Let us take a look at the five important
nutrients that are needed to provide a child with a balanced diet.
Proteins
Proteins are called the building blocks of
the human body. Proteins optimize tissue build up and build new cells. They
help give you energy for activities. Each and every cell in the human body has
proteins. This makes it a very important nutrient. Food like dairy products,
eggs, meats, lentils and beans are high in protein content.
Carbohydrates
Carbohydrates generate the energy that our
body needs for our daily activities. It usually forms the bulk of our diet as
we burn up the carbs when we go about our daily chores. It helps the brain,
nervous system and heart in their functions. Carbohydrates are converted to
sugar once digested. This sugar is called glucose. Glucose provides the body
with energy. The more active one is, the more carbs one needs to fuel the body.
Children are very active usually and burn carbs much faster that adults. If
your child is easily tired, then you should up their intake of carbs. Carbohydrates
are made of starch and are found in rice, flour, sugar and most other staple
foods.
Calcium
Calcium is essential for the human body as
it helps make the bones, teeth etc strong. It is a vital ingredient in a
child’s diet as they are in their growing stages. A good dose of calcium in
their diet will help the bones grow stronger. Calcium is found mostly in dairy
products like milk, yoghurt, cream, cheese etc.
Vitamins
There are different types of vitamins that
the body uses for various purposes. They perform a number of roles in the
functioning of the body. They make bones stronger, boost the body’s energy,
heal wounds, raise immune levels, help vision etc. Vitamin A helps your eyes.
Vitamin C helps the body absorb iron. Vitamin B helps the body release energy
during activities. Different foods are high in different types of vitamins. For
example carrots are a great source of Vitamin A and beetroots and liver are
good sources of Vitamin C. A good balance of meat and vegetables will ensure
that your child is getting enough vitamins.
Minerals
Both vitamins and minerals are called
micronutrients as they are available only in small amounts in the food we
ingest. Some of the minerals that our body needs are iron, fluoride, zinc and
copper. Each helps in different ways. They have many functions like protecting
the body cells and enhancing enzyme activity to name a few.
There are many ways to incorporate these
essential nutrients in your child’s diet. With a diet comprising of a good
balance of nutrients your child will grow healthy and strong.
