Importance of Diet in Kids

Diet for children is a challenge especially in today's market where many foods are made colorful so that children get attracted to it. Most of these foods are high in saturated fats, sugar or salt and are often sponsored by cartoon characters. It is important to keep in mind that the food choices that are made during this time of their life influences their future health and also their food habits in the future. It is very important that children are given sufficient amount of nutrients that their body requires during this time as their is a high energy requirement for growth.

The Australian Guide to Healthy Eating has divided food for kids into groups and termed them as "Everyday Foods". 

Breads, cereals, brown rice and pasta contains a vitamin named folate which is essential for growth and therefore this should be the food group that should make the biggest portion of their diet. But healthy intake of this group of food is low in some children especially those who miss their breakfast. Instead carbohydrate source comes from candies, sugared juices and other processed foods which are unhealthy choices of carbohydrates.

Calcium and protein is important as calcium helps in the growth of healthy bones and teeth. Protein is required for control of metabolism, repair of all body cells and for  growth. The sources of calcium and proteins for children should be milk, yoghurt, cheese, meat, fish, eggs and nuts and green leafy vegetables. In a child's diet there should be three servings of calcium rich food a day. For example a glass of orange juice that is calcium certified, a slice of cheddar or ricotta cheese and a cup of plain yoghurt. 

Vegetables and fruits are beneficial for kids as they are for adults. They are full of vitamins, minerals, phytochemical and fiber. Encourage children to consume brightly colored varieties of canned, frozen, fresh or dried fruits and vegetables. Replace solid fats with vegetable and nut oils, which are good sources of essential fatty acids and vitamin E. Oils are naturally present in olives, nuts, avocados and seafood.

Some of the important fats that should be included in children's diet are the omega-3 and omega-6. Good sources of omega-3 fatty acids are tuna, nuts, salmon, sardine and sesame seeds. Avocado, sunflower seeds and almonds are rich in omega-6.

Limit the intake of salt so that it helps reduce the risk of high blood pressure in adulthood. Also reduce the use of sauces and salty processed foods and develop a liking in children for less salty or non salty food early in their lives. Limit the amount of sugar and sugary foods taken, as almost every children have a sweet tooth, encourage them to stay away from high sugar foods and juices as they may also cause tooth decay. Some sugar free or diet drinks can also cause decay because of their acidity. Milk and water are the best drinks that can be given to children.