In today’s fast-faced world, nobody seems to have time. Almost everyone is moving and on the go. In this fast-paced world, is your kid losing out? Nutrition is directly linked to IQ, learning, concentration, sleep and behaviour. Make sure that your child is getting the right kind of food, so that he/she may excel in all spheres. Today, there are thousands of companies advertising fast, packaged food for kids. Items like Lunchables, biscuits, flavoured drink powders and even ketchup are marketed towards kids, and these often contain a plethora of added colours and preservatives that may have negative effects on children. In fact, certain artificial colours such as Sunset Yellow are even banned in many European countries due to the negative effects they may induce. Hidden sugars are also something to look out for, especially in sugary cereals, drinks, and even pre-packaged soup. Eating a healthy balanced diet, with carbs, proteins, fibre, vitamins, minerals and fats is vital for good health. Nutrition experts recommend six small meals each day, instead of 3 big meals. Eating in this way reduces the chances of getting hungry or sleepy throughout the day. Here is a short quiz to find out whether your child is receiving a healthy diet:
Here are some foods that help your kid stay healthy and sharp:
- Eggs, preferably boiled, scrambled, or sunny side up.
- Yogurt, you can try different varieties like Greek or flavoured. (but look out for excess sugars and preservatives.) You can also try serving it with their favourite fruits or cereals.
- Leafy greens such as spinach and kale (Karam Saag) are full of folate and vitamins. These are often difficult to serve kids, but you should try incorporating it into their omelette or sneaking it into a smoothie with other fruits.
- Fish is a great source of Vitamin D and Omega 3 Fatty Acids which helps fight against memory loss and declination of mental skills. Kids will enjoy fish grilled, and you can try skewering it on kebab sticks and serving an accompanying dip with it. Fish can also be incorporated into sandwiches, tacos, or just eaten with rice.
- Nuts and seeds are full of good fats and help with memory and keeping the brain sharp. Peanut butter sandwiches are great way to incorporate nuts into your kid’s diet. You can also grind nuts and add it to a Nutella sandwich for some crunch or just serve them as it is.
- Apples are a great way to satiate a kid’s craving for sugar. An interesting way to serve apples is with peanut butter as a dip. (yeah, it actually tastes pretty good) But make sure to leave the skin on as most of the nutrition is concentrated there.
If you’re still stuck, here are some great recipes to try out: http://indianhealthyrecipes.com/recipes/kids-favorites/