HEALTHY DIET | HEALTHY EATING | PHYSICAL ACTIVITIES | NUTRITIOUS FOOD | HEALTHY FATS

HEALTHY DIET FORMULA TO KEEP KIDS FIT

 

Here are Some Healthy Eating Tips to Keep Kids Fit:

Due to the closure of schools during Corona, children were studying from home. Their physical activities also stopped. This is increasing the problem of obesity among most of the children. Parents are suffering because of this. This does not mean that children should be forced to diet. This increases the risk of eating disorders in adulthood. If not controlled in time, it can lead to obesity.

Formula of 50, 30, and 20 should be used in children's food. Of course, 50 percent protein, 30 percent carbohydrate and 20 percent other nutrients i.e. Vitamin, Mineral, Fibre should be. Eating in this way will keep them healthy and they will not become overweight. Following are the tips for that.

Nutritious Food:

Good food is also essential for the good health of children. It is beneficial to give them protein food. Pulses, eggs, milk, and vegetables have enough protein. But children should be kept away from junk food.

Whole Grains:

Whole grains are a good source of fiber, which helps kids feel full and satisfied. These foods are a good source of essential vitamins and minerals, such as iron, magnesium, and B vitamins. Good sources of whole grains include brown rice, quinoa, whole wheat bread, and oatmeal.

Fruits and Vegetables:

Fruits and vegetables are packed with nutrients that our bodies need to function properly. They are also low in calories and fat, making them a good choice for kids trying to lose weight or maintain a healthy weight. Good sources of fruits and vegetables include apples, bananas, carrots, broccoli, and spinach.

Lean Protein:

Lean protein is important for building and repairing muscle tissue. Eating this food can help improve your iron levels and reduce your risk of iron deficiency anemia. Good sources of lean protein are chicken, fish, tofu, and beans.

Low-Fat Dairy Products:

Low-fat dairy products are a good source of calcium, which is essential for strong bones and teeth. They also provide protein and other nutrients that are important for good health. Good sources of low-fat dairy products are milk, yogurt, and cheese.

Healthy Fats:

Healthy fats are essential for maintaining a healthy weight, reducing inflammation, and protecting against heart disease. They help children feel fulfilled and satisfied. Healthy fats are found in many different foods, such as avocados, nuts, seeds, and olive oil.

Deep Sleep:

Let children have a full sleep. Children get tired quickly from sports. This is why she falls asleep even while studying. Such children should be allowed to sleep completely.

Cleanliness:

Any disease starts from dirt. For this, children should be taught about cleanliness from childhood. Encourage them to cut their nails on time, and keep their teeth hands, and feet always clean.

Play:

Children need play for their physical development. Children grow taller by playing. The body also becomes strong. Check their playing times for this.

Other important points to follow:

1. Children have stopped getting fast food outside. In that case, they have started making demands at home. Mothers should control their fast food intake. Because eating too much of it causes constipation problems. Allow them to eat healthy fast food once or twice a month. E.g. Dough pizza, noodles with lots of veggies, pasta burgers, etc. can give

2. According to research spending more than two hours in front of the TV screen is harmful but in Corona, the screen time of children has increased due to online classes. Children usually watch more TV than they need, which leads to obesity. Therefore, do not let children watch TV while eating. Avoid gadgets two hours before going to bed.

3. Another important thing is to ask children to do physical work. You can also include home gardening. Apart from this, children should be asked to do yoga, skipping, and other physical exercises. If possible, parents should also exercise and play games with them. Along with a healthy diet, regular exercise is also important for children. Exercise can help children maintain a healthy weight, build strong bones and muscles, and improve their overall health.

4. Make healthy food available and attractive. Limit processed foods, sugary drinks, and unhealthy fats. Make mealtime a family affair. Encourage your children to eat healthy foods by making them available and appealing. If you have any concerns about your child's diet, talk to their pediatrician. They can help you create a healthy eating plan that's right for your child.

Summary

Children need to maintain a healthy diet to stay fit and develop properly. Although there is no one-size-fits-all formula, you can follow some general guidelines to feed your child a balanced and nutritious diet. Your baby needs to be patient and flexible when introducing new foods and diet changes. Every child's tastes and preferences are unique and it may take time for them to develop a liking for certain healthy foods. Additionally, a consultation with a pediatrician or registered dietician can provide guidance on your child's specific nutritional needs.