A lot of information online around diet and nutrition will often have the term superfood mentioned on it. Popularized by social media influencers and health and fitness experts, the concept of superfoods was previously restricted to adult nutrition. But now it has also been found in discussions around children’s nutrition. However, from the point of view of medical science and nutrition, superfoods are a bit of a myth. Foods that we traditionally know to be healthy such as fruits, vegetables, nuts, fish, eggs, etc. are all we need to follow a healthy diet – this can apply used for both adults and children. The only distinguishing factor between adults and children is that children have smaller frames; therefore, they need more help through better nutrition to maintain good organ health and fight infections.
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Best foods for kids snack time:
Fruit snacks:
In general, children digest food faster and consume more energy thanks to a sedentary lifestyle. This means that children always need to replenish their energy stores through food and snacking between meals is an essential part of their diet. Snack time often detracts from children’s diets because parents can’t come up with healthier alternatives. Fruit is the best alternative to unhealthy sugary snacks. Fruits like apples, bananas, pears, and berries are rich sources of fiber, which helps children stay fuller for longer. Fiber is also essential for maintaining the functioning of the digestive tract, minimizing the anxiety of constipation and helping to prevent prediabetes in children.
Vitamin B foods:
In addition to swapping sugary and unhealthy snacks for fruit, there are several other foods that must be included in your child’s diet. The most important here is Vitamin B. Of the thirteen vitamins needed by the human body, eight form a group known as B-complex vitamins, and this is the group that makes the most sense for children. . For example, Vitamin B1 (thiamine) helps build healthy nerves and muscles in children; Vitamin B2 (riboflavin) boosts the production of red blood cells in a child’s body, etc. Green leafy vegetables, potatoes, nuts, poultry are just a few examples of foods rich in B vitamins.
Egg:
We cannot ignore the importance of eggs as the most complete form of protein. Eggs are one of the most nutrient-dense foods available, and their biological value (BV) is considered the standard by which to judge the protein value of all other foods. As a result, egg whites and yolks are rich in vitamin D—which should be a non-negotiable part of a child’s diet. Eggs not only help increase children’s satiety and reduce hunger throughout the day, but also contribute to their growth and development.
Sources of calcium:
With more and more cases of children being lactose intolerant, milk is rapidly becoming a less desirable source of calcium. But because calcium is so important to children’s bodies, lactose-free alternatives like nut milk, oat milk, and yogurt (which are naturally low in lactose) are great alternatives to dairy. pure. Nuts like almonds are also rich in calcium; In fact, just 28 grams of almonds (about 23 nuts) provide 6% of the daily value needed.
In addition to these foods, fish oil is also a great addition to children’s diets, as it is rich in Omega-3 fatty acids that are important for brain health in children. Tip for parents – fish oil can be mixed with juice or any other liquid (except water) to make it more palatable to children. It does not dilute the nutritional value and helps to supplement the child’s diet significantly.
In general, the nutritional guidelines for adults and children are not much different. If children can wean children from their dependence on alcoholic and sweet drinks, packaged junk foods and refined carbohydrates, that benefits their physical health and cognitive development, and ultimately, ultimately , a good diet will help them grow into healthier adults.
Author bio: Rohit Shelatkar is a fitness and nutrition expert and Vice President of Vitabiotics.
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