As a parent, you want to know what makes a healthy diet plan for your children. You are torn between the cereal ads on TV, the ice cream bar, and the cute internet-sensation-kid who only accepts smoothies for lunch.
In regards to nutrition, the framework is straightforward for everyone. Although the recommended caloric intake differs between adults and kids, the key remains to limit junk foods in favor of whole foods.
In this blog post, we will guide you on the best way to support your child’s nutritional needs using a healthy diet.
The Best and Most Healthy Diet Plan for Children
If you are searching for ways to create a healthy diet for your children, chances are you are as worried as we are about the wave of childhood obesity in America.
Findings prove that the United States ranks among the top 5 countries with the highest childhood obesity rates.
One of the CDC’s national surveys compared obesity rates in children and adults from 1999–2000 to 2015–2016. The result was clear – obesity was increasing rapidly thanks to the changes in American lifestyle, and portion sizes, as well as the rise of fast food chains.
To change the trajectory, a change in diet and excess caloric intake is important. Kids 3 to 12 years need about 1000 kcals to 2000 kcals depending on their energy and activity levels.
If your kids are lactose intolerant or vegan, then they can skip milk. Calcium can be derived from other foods like tofu and plant-based fortified milk. However, you have to supplement their B12.
Remember, for the sake of your children’s brain health, the less sugar the better. It might seem like a tall order, but your children’s taste buds adjust based on what you feed them in their growing years.
Other aspects of their health that benefit from not indulging in sweets include their skin, teeth, liver and weight. Excess sugar from an early age increases their risk of obesity and Type 2 Diabetes.
Children need not go into crash diets or fads, at all. Our focus is on enjoying food without the need for junk or fast food, promoting not only physical health but also positive relationships with nutrition.
Also Read:
- Infertility Treatment for Male and Female
- How to Organically Crush Your Sugar Level in 90 Days or Less
- What Foods Should I Eat to Naturally Boost My Immune System
Balanced Nutrition: The Cornerstone for Children’s Healthy Diet
Ensuring children receive a balanced and healthy diet plan is crucial for their growth and development. Incorporate the following food groups to provide a spectrum of essential nutrients:
The best diet plan for children focuses on quality. It is not just about ensuring they take their required macronutrients like carbs, protein or fats. It is about the sources and quality of those carbs and others.
For carbohydrates, choose whole foods like oats, legumes, and brown rice over processed and refined carbs like chips, burgers, or flour-based products.
For Protein and fats, choose high-quality fish, eggs, and meat over canned meat, fries, or bacon. Instead of hydrogenated oils, stick to olive oil or avocado.
Fill half of their plates with dark, green leafy veggies and colorful fruits for their daily dose of micronutrients namely vitamins and minerals.
Choose whole fruits over fruit juices and fizzy drinks for your children. They offer no nutritional value apart from sugar.
Excess of this will cause energy crashes and other health concerns. It’s not just the sweet taste, other additives in these products impact the brain making them addictive.
Fruits and Vegetables
Encourage a colorful variety on their plates. Pair fruits like berries, apples, and oranges, along with veggies such as sweet potatoes, broccoli, carrots, and spinach. These offer vitamins, minerals, and fiber vital for their immunity, skin, and metabolism.
Whole Grains
Include whole grains like brown rice, and oats as a source of complex carbohydrates to provide fiber, and energy for their active young bodies. Skip the refined carbs and processed foods.
Using whole grains as a base, you can create nutrient-packed pottage by combining whole grains like quinoa with vegetables. Simmer them in a flavorful broth. The addition of lean protein sources like chicken or tofu ensures a well-rounded meal.
You can elevate traditional porridges of millet, oats, or amaranth by adding fruits, nuts, and seeds for texture and flavor. This not only enhances the taste but also complements the nutritional profile of these wholesome porridges.
Protein Sources:
Opt for lean protein options such as poultry, fish, eggs, legumes, and dairy. Protein is vital for muscle development, immune function, and overall growth. Beans and soy milk are all good sources of quality carbohydrates and plant-based protein.
Create yummy recipes such as:
Pottages with legumes like lentils and beans pairing them with vegetables and broth
Eggs can be eaten boiled, poached, or fried in healthy oils.
Pancakes with oat flour, eggs, and milk eaten with a beverage of milk, honey and a dash of cinnamon make a delightful proteinous breakfast.
Dairy or Dairy Alternatives:
Ensure an adequate intake of calcium through milk, yogurt, or fortified plant-based alternatives. These support bone health during these crucial formative years.
If your kids are lactose-intolerant or your family is vegan, there are other calcium-providing options for your children.
Plant-based foods that provide ample amounts of calcium and potassium for bone development include soy milk and soy-based products.
Since B12 is lacking in most plant-based diets, you will have to supplement this highly essential nutrient. Talk to your doctor to recommend the right one and dosage for your child.
Healthy Snacking for Your Children
Encourage wholesome snacks to keep energy levels steady between meals. Smoothies are an excellent way to sneak in a variety of nutrients while delighting their young taste buds. Blend fruits like bananas, berries, and a splash of yogurt or plant-based milk.
Add a handful of spinach or kale for an extra nutrient boost without compromising the delicious taste. These are all high quality nutritious options for your young children.
Explore other snack options like:
Fresh Fruit: Peanut butter spread over sliced fresh fruits like green apples.
Yogurt: Low-sugar yogurt with a drizzle of honey and some granola can be a satisfying and calcium-rich choice.
Nuts and Seeds:
A small serving of almonds, walnuts, or seeds provides some essential nutrients. It is also an opportunity to throw in a dose of healthy fats in their snacks.
Try out a recipe like this: 2 whole frozen bananas blended with dairy or plant-based milk like almond milk with a handful of peanuts. This is a kid’s delight and a yummy ice cream alternative.
Veggie Sticks with Hummus:
Carrot and cucumber sticks paired with hummus create a tasty and nutrient-packed snack.
When it comes to sweetening your kids’ meals and beverages, honey stands out as a nutritious alternative. Packed with antioxidants, and enzymes, honey can be incorporated into their diet in moderation. Drizzle on their favorite breakfast like whole grain toast, yogurt, or oatmeal.
Incorporate honey into homemade snacks and treats. From honey-sweetened granola bars to honey-infused dressings for salads. It’s a versatile ingredient that adds flavor and natural sweetness to various dishes.
Dates are another great alternative. These natural sugars in moderation provide a sweet kick without the need for refined sugars.
The goal is to make healthy eating an exciting and flavorful journey, teaching children to appreciate the richness of natural ingredients. With these additions, you’re not just sweetening their food – you’re enhancing their health. You set the stage for a lifetime of healthy eating habits.
Hydration
Water plays a vital role in maintaining overall health. Encourage your children to drink water regularly throughout the day. Limit sugary drinks and serve them (fruit-infused) water during meals and as a primary beverage option.
Make Meal Planning a Family Affair
Involve your older children in the meal-planning process. This not only instills a sense of responsibility but also allows them to explore collaboration, different foods, and flavors. Create a weekly menu together, incorporating a mix of family favorites and new, nutritious recipes.
Also Read:
- 10 Early Signs of Kidney Disease You Should Know
- How to Lose Postpartum Belly Fat: Tips for Nursing Moms
- Are You Living with Kidney Disease? Follow These Self-Care Ideas
Conclusion
Creating a healthy diet plan for children aged 6-12 involves a combination of balanced nutrition, mindful snacking, hydration, family involvement, and cooking exploration.
Foster a positive relationship with nutrition at an early age and give them food from quality sources. What’s the best diet plan you always create to make your children healthy?
