Nutrition and Childhood

Nutrition and Childhood

NUTRITION FACTS: WHAT YOU REALLY NEED TO KNOW TO GROW HEALTHY CHILDREN!  As a parent it is the most  important question and hammering too. A healthy physical growth means a healthy mental growth too. Nowadays We all are very much aware of nutritional facts and healthy food ,but the question arises "how much quantity"  A healthy food must contain Proteins, Carbohydrates, Fats, Vitamins and minerals.
Fats, carbohydrates, proteins are the Macro-nutrients of our diet MEANS we need good amount/ quantity of these three in our diet. So we must choose the staple food rich in these three macro nutrients. how much does your child need and when?  Vitamins and minerals are known as micro-nutrients. Although it is required in small amount but is essential for a strong growth.Iron, calcium and Omega 3: could your child be at risk during their growing years? Check out these basic nutritional facts and their importance for your child's healthy growth.

Nutrition and childhood

Healthy lifestyle

Eating right is very important and for that we should know about ,what are the best source of these nutritional  components?

Here is your quick and easy guide to basic nutrition facts and how to use them to provide a healthy and balanced nutritional diet for your children. But before going to nutritional chart and health guide we should understand the childhood means the most active phase of life. On the other hand children keenly observe and copy/imitate you . So only giving lectures and advises are not enough, you have to  and must follow a healthy lifestyle. Rest will be in place.
Your  passion for healthy food is probably the most important habit you can transmit to your children. Young children learn best by modeling their parents' behavior.

Healthy Childhood

SO here is a helping hand in understanding childhood of today's generation X Y and Z according to several studies it has been said that children's eating habits and taste buds are generally determined by the time they reach kindergarten. One of the most important things you can do is expose them to a wide variety of healthy foods, fruits, vegetables and whole grains from the beginning that you also enjoy.Kindergarten students are like sponges, they absorb many things from school, home,surrounding atmosphere. So try to make a healthy routine , and visit relative and friends ,who can provide a healthy atmosphere for these kids. It is a very important idea even though sounds very simple but impact is great and lifelong. Playing [outdoors] and socializing is very important during growing years. So try to provide the best healthy atmosphere for your kids.

Healthy childhood 

Health Guide.

The stomachs of children are small (close to the size of their fist), so it is vital to limit the intake of junk food, save space for real foods that support healthy and strong growth.
Children rarely sit and eat a balanced meal: they are much more suitable for grazing throughout the day, offering a variety of healthy foods more frequently. Evaluate your nutritional intake over a period of one week to get a better idea of ​​how balanced your diet is.
And finally, almost all the food we eat is absorbed and used more efficiently by our bodies if combined with food from other food groups. For example, rice and beans, cereal and milk, pasta and cheese are all more nutritious together than alone.
Here is a health guide , a helping hand for parents enjoying healthy childhood...ha ha means you.
The power of proteins
Nutrition Facts: Proteins are the main building blocks of amino acids for all of us.They are part of every cell of our body.And they are vital for the growth and repair of our muscles, bones, skin, digestion and hormones.Proteins  Play a key role in the production of antibodies to strengthen our immune system and also provide energy to our bodies
Children require more protein per unit of body weight than adults to facilitate their faster growth rates. It is also recommended to increase protein intake during periods of accelerated growth and when we are recovering from physical injuries.
It is quite easy to consume the right amount of protein a day: for a 7 year old, this would amount to 2 cups of milk and two small chicken wings or a cup of yogurt and 1/2 cup of beans.

For a list of important foods and their protein values ​​and how to calculate your child's daily protein requirements, click here. Nutrition facts and the power of proteins.
protein intake for kids

Healthy diet

The skinny fat and GOOD FATS:   Remember these years are not only for physical  growth but also for mental growth. So have plenty of Omega 3 rich food to nourish brain cell. Some of the essential fatty acids are not produced by our bodies, so you should add them to your child's diet, particularly Omega 3 fatty acids, which are important for developing healthy brain cells.
Nutritional Fact: Good fats are an essential part of your child's diet.
Fat is necessary to:
Brain development: omega 3 and other essential fatty acids are vital for the healthy development of the brain and nerves.
Energy: children are much more active and have higher metabolic rates that burn fat much faster than adults.
Digestion: fats slow down the digestive system allowing the body to absorb vitamins and minerals.
The construction of hormones and healthy skin.
Damping for our internal organs bodies
Not all fats are the same: the best are those in liquid form, for example. oils against saturated and hydrogenated butter.Unsaturated fats are healthier (monounsaturated and polyunsaturated) than saturated fats. Avoid trans fat and hydrogenated or partially hydrogenated fats.
Babies and children need a much higher percentage of fat in their diets than adults.
For a list of healthy fats and your child's daily requirements, click here.healthy fats

BE COMPLEX OR NOT? - CARBOHYDRATES
Nutritional data: carbohydrates provide us with our main sources of energy. Carbohydrates can be simple as sugar or complex as legumes and whole wheat bread that are much better for your body.
Simple carbohydrates can supply the body with energy, but they are also more likely to cause spikes in your child's blood sugar that cause more sugar cravings.
Sugar is responsible for suppressing, try to avoid adding white sugars.We Can replace sugars with another healthy options.

Wholesome meal
Health First

 Try to add all the nutrients in your diet and make it a balanced diet.Most of the healthy foods are a combinations of these macro nutrients  [ proteins, fats, carbohydrates]  and micro nutrients [ vitamins,minerals etc] We must include lots of fruits green vegetables

milk, beans, eggs,fish in our daily diet. These are important for all ages. Another important thing to remember is always remain active with your kids means go for a walk with them, play indoor /outdoor games,. Remember being active is good for digestion not only for children also for you all. So plan weekends accordingly. Back to childhood days,do the crazy things you missed somehow many long years ..come on ...So now take the help from health guide ,start making a healthy diet chart for you and your children and enjoy a healthy lifestyle.
DO NOT FORGET:
In macro nutrients Proteins are most important as it is the building blocks of muscles. We want a healthy growth of our children, at the same time children follow and observe us minutely so parents must  develop habits of healthy eating. Now we must thoroughly plan accordingly:
1]Protein for healthy child  protein for healthy childl
2]Healthy Eating  Habits https://goldentastyrecipes.blogspot.com/2019/11/healthy-eating-habits.html