Healthy Diet for Children of 5 to 10 Years!

Being a mother, sometimes it’s hard to deal with the changing cravings of your child. When your child is a newborn, the only thing they feed upon is milk which contains many nutritional elements for them. As they start growing up, their needs as well as their demand changes. And this became a million dollar question, what should I give to my kid today? But the most difficult part is to make them eat it. To make your freakishly naughty child have a complete meal would be the wonderful victory for you as a parent. 

Keeping in mind that children when they grow up needs a complete diet that contains several vitamins and minerals. Children when they reach age 5, their brain is fully developed and now the physical growth starts, for which they require a complete and proper diet and the portion of it should be increased as they grow up.

Water 

The first and the most important element of their diet besides milk, should be the water. Though it’s not considered as food but the significance remains the same. Water is very important for kids as well as adults to keep them hydrated throughout the day. As your child grows up, the physical activities increase which consumes most of their energy and hydration. Water helps your child to stay hydrated and saves him/her from many diseases like constipation.

Fruits and Vegetables

As a part of their daily full portion diet, fruits and vegetables must be added in it to make it fuller and complete. There are many vitamins and nutrients available in fruits and vegetables which can provide your little one with energy and prevent many types of deficiencies. Fruits and vegetables also protect from future diseases like obesity, cancer etc because if a child continues to take this part of food in their diet from the base of their childhood, they are more likely to grow healthier unlike those kids who feed upon junk food.

Dairy Foods

The first and the most important food for a child has always been milk and related food products like cereals, deserts, cheese, yogurt etc. The intake of milk and other protein and calcium banks is as important as building the internal structure of your kid because it is beneficial for bones and teeth needs, you can say the building block of your kid. Some kids when they grow up start to dislike the original taste of milk so to cater that need there are tons of flavored milk available. Let your kid make any excuse they want, as a parent it’s your responsibility to feed them with what’s necessary for them.

Whole Grain

Keeping the balance of whole grains like oat, wheat, popcorn, rice, bread, pasta, barley etc is a vital part of your child’s healthy diet. These are a complete package which serves the need of fibre, Vitamin B and several minerals. When your kid would be able to take whole grains in at least 2 meals per day, the chances of getting ill and many other future diseases is lesser with this. This part of their diet is wholesome and rich in almost every type of nutrient required by your child’s little body.

Fats and Oils

 As much as fats and oils are unhealthy for a teenager, they are as important for your child’s growth as other food items. Obviously there is a fact that this food item should be taken with balance, not too much in his/her diet. Because this can also lead to many heart diseases and obesity. The fats and oils act as an emulsifier in your child’s body that helps absorb many healthy vitamins and fatty acids which are very beneficial for your child’s mental and physical growth. 

Proteins

Proteins that are present in fish, nuts, lean meat, eggs, chicken, beans and chickpeas. The growth phase of your child is a delicate phase around 3 to 10 years, for that your child must need food items that are mandatory for their brain development and muscle growth physically. Proteins in these listed food items are vital for that development. Also these items contain omega-3 fatty acid, zinc, iron and vitamin B-12 which help your kid respond to learning and development skills more effectively.

Your Child’s Diet Pattern

Start your child’s day with a healthy and wholesome breakfast, that would include 1 bowl of cereal and a glass of milk, or it could be 1 apple and a glass of milk, you can match anything with 1 glass of milk that is essential for the breakfast. For lunch there should be grains with contrast to vegetables and meat/chicken. Evening snacks could contain fats and oils containing food items like fried nuggets, french fries etc. Likewise lunch the night meal should contain 1 part grains and other parts other food items. Don’t forget your child’s vitamin intake via fruits, fruits or eggs or nuts could be given anytime of the day.

Remember that you are here struggling to make your baby healthy, not fat. The balance in diet is a must. Some kids are very expressive about their hunger and some keep it a secret as if it’s a KFC’s recipe! Do not worry about such kids, even if your kid doesn’t ask for food, it’s your duty to keep him/her fully fed.

Meals during sickness should be lessened in quantity but not in quality. A warm glass of milk is an essential even in sickness. You should also include cereal for breakfast and mashed grains and vegetables would be an ideal meal for your kid when he/she gets sick. The meals should be light but not completely excluded.

Food Items to Avoid

The food items that should be avoided is the one everyone loves and most familiar with. That item is junk food which include burgers, pizzas, deep fried items etc and if your child has a sweet tooth so you might also want to avoid donuts, chocolates, cakes, pastries, candies, toffees because these food items are filled with unhealthy saturated fat and carbs which may lead your child to tooth decay as well as obesity resulting in heart and other diseases. Soft drinks, energy drinks, flavored water should also be avoided to prevent your kid from extra sugar content that may harm their health from the inside.

What you should do is try to switch your child’s track to a healthier one if your little stubborn kid is stuck on junk and unhealthy food routine. Home-made snacks are preferred and if cooked along with your kid, he/she might enjoy the process and will be willing to eat with happiness. Eat with your kid the food you want them to feed upon because when they will see you eating healthy food they will also lead towards the same path. Try replacing desserts with home-made ones too. The more your child is healthy, the more he/she is the happiest!