Whenever asked for an opinion on child nutrition, the number one thing on a pediatrician’s list is Breastmilk. Breastmilk is nature’s way of helping us raise the kid’s right and to improve their nutrition.
Unless you want your baby to have the cholesterol levels breaking the roof when he is older, going vegan is apparently the latest scientific development in child nutrition.
First 6 month strategy for an infant to improve its nutrition
- A child must be fed solely on breastmilk. Weaning must begin at six months where a variety of foods including vegetables, potatoes, cereal foods, pulses, tofu, ground nuts, and fruits along with breastmilk are must for their healthy nutrition.
- Nuts should always be given in the powdered form to kids under five in order to avoid ailments resulting from choking.
- A child must not be fed any artificial sweeteners and sweetening must be given nutrition natural way using dates, bananas, maple syrup etc.
Children, typically have small appetites so achieving their daily calorie needs can be a challenge. Vegetable oils, peanut butter or coconut butter can be added to boost fatty acid production, a pre-essential requisite for brain development.
It is important to feed your child a variety of foods to improve its nutrition. Eating only one kind of food or feeding them heavily on a particular food makes them heavily dependent on the food, leaving them nutritionally deprived.
Following plant-based sources can be used for healthy physical and mental growth of your child. It is important and advisable to get your child checked for any plausible allergies.
All you need to include in your food to improve Child Nutrition
All we talk about eating one or other kind of foods because it is “protein rich” with little idea of how much our body needs or what adverse effects could excess of it have on our body.
Daily protein requirement depends on how much protein is absorbed and how much comes out as waste from the body.
Hence on an average, the safe level of protein intake for girls between the ages of 11 and 18 is1.15 grams to 1.05 grams per kg of weight and the requirement reduces by 0.01gram at every increase of one year of age.
For boys, at the same age, it is 1.16 to 1.09 gram of protein requirement per kg of weight.
This amount of protein could easily be fulfilled by consuming foods like pulses, beans, grains like quinoa, nuts and nut butter and at least one-third of protein requirements must be fulfilled by vegetables. Protein is one of the key ingredients for improving your child nutrition and marinating health.
Calcium is very important for bone growth and development. A healthy alternative to cow’s milk is soy milk. A cow is injected with many hormones to increase milk production and artificial whiteners are mixed to yield a sparkling white product that is anything but good for your child.
Almonds, tofu, beans, and green leafy vegetables are also good sources of calcium and should be regularly included in a child’s diet.
Children at the age of one need to consume 350 mg of calcium per day with the amount increasing by 100 mg every 3 years.
By the time they reach adolescence it averages out to be 800 mg per day for girls and 1000 mg per day for boys.
Monitor the ongoing numbers carefully if you spot any of the signs of calcium deficiency like brittle nails, frequent muscle spasms/cramps or easy fracturing of bones.
Vitamin D, important for adequate absorption of calcium and maintain nutrients, It is naturally produced in the skin in sunlight but, a supplement is advised as a precautionary measure.
Essential for the formation of red blood cells, vitamin B12 is key for brain and nervous system formation.
Good sources of iron that should regularly be included in the diet are a mixture of pulses including beans, lentils, peas, green leafy vegetables such as broccoli, lady’s finger, spinach.
Always feed your kids with whole wheat flour with the occasional addition of cereals like ragi, maize, and barley. Dried fruits such as apricots and figs are also good choices.
Children need 8 to 10 mg per of iron day. With the onset of puberty, the requirement goes up to 11mg per day for boys and 15 mg per day for girls. The iron requirement is higher for girls because there is a profuse loss of iron with blood loss during menstrual cycles. Iron deficiency symptoms include fatigue, dizziness, pale yellow color of skin and brittle nails.
Hope the above-mentioned information is useful to you to maintain your child health. Intake of adequate nutrients is must for the long and healthy life.