Nurturing Little Ones: 3 Things to Keep in Mind While Crafting a Balanced Diet for Children #63PercentMoreProtein

“I am full”, “no more please”, and “not hungry, I’ll eat later” are just some of the phrases which are a constant with my 8-year-old! Meal times are prime-time drama in our household. Yet as a mom, I need to check his nutrition for growth and development constantly. Giving him a balanced diet goes beyond simply filling his tummy; it also lays the groundwork for lifelong good eating practices. Even though it can be a challenge, especially with a picky eater, it is a necessity for growth – and here as a mom, I can’t falter.

There are various ways I try to make a balanced diet for Mr. Bluey by twisting the mundane and making them interesting. Take it from me ladies, the fancier the name and presentation of the dish, the quicker your little one will gulp it down!

But first, let us understand what a balanced diet is.

What is a Balanced Diet for a Growing Child?

To put it in simple words a balanced diet consists of a nutritious mix of foods that offers vital nutrients required for a child’s growth, and development. For a growing child, a balanced diet should consist of the right proportion of carbs, protein, and enough vitamins, and minerals that support the overall growth and development of the body. A healthy balanced diet for a child can be easily achieved through a range of fruits, vegetables, whole grains, dairy products, lean meats, and healthy fats. (source)

Now that you know what a balanced diet is, it might seem easy to create it every day for your child. What sounds easy might always not be easy, especially when you have kids who run away at the mention of food.

Let’s see how to make food interesting for your kids. Below I am mentioning 3 tips to make a fun balanced diet for your child.

3 Tips to Keep in Mind While Crafting a Balanced Diet for Children

These tips will help you ensure nutrition for your kid with both macronutrients and micronutrients to maintain the nutrient balance.

#1 Diversity is the Key

Not only is variety the flavour of life, but it is also essential to a balanced diet for your kid. A growing child needs a diverse array of nutrients to facilitate his swift growth and development.

Because of this, it’s critical to include a variety of foods in their meals.

Incorporate foods from each of the following five food groups first: fruits, vegetables, whole grains, legumes and pulses, and milk and milk products (or dairy substitutes). Since various coloured fruits and vegetables contain varying amounts of vitamins, minerals, and antioxidants, try to present a rainbow of colours on their plates. Red and yellow bell peppers, for instance, are high in vitamin C, and spinach is high in calcium and iron.

Pro Tip: A bowl of healthy Caesar Salad with grilled chicken is a great way to include crunchy vegetables, leafy greens and lean meat for your child. Instead of mayo, use olive oil and mustard as dressing. You can even add toasted nuts for that added crunch. Serve it with grilled garlic bread for a wholesome meal.

#2 Balance and Moderation in Diet

You must maintain a balance of all food groups in your child’s diet because both macro and micronutrients play a crucial part in the development.

Carbohydrates

They provide energy and a growing child needs abundant energy to take him through the day in school and his sports activities. Opt for whole grain options like whole wheat, ragi, unpolished rice etc. fibre and nutritious than their refined counterparts.

Proteins

They are the building blocks of the body. Protein is necessary for immunological function, which aids in the defence against infections and illnesses. Include enough protein that will guarantee that cells and tissues grow, repair, and maintain at their best—especially when a child’s growth is rapid. Lean meats, poultry, fish, eggs, dairy products, legumes, nuts, and seeds are examples of foods high in protein.

Healthy Fats

They provide energy, support brain development and aid absorption of fat-soluble vitamins. Try to opt for healthy fats from natural sources like avocados, nuts, seeds, olive oil, and fatty fish like salmon and trout. Limit the intake of saturated and trans fats found in processed foods, fried foods. (source) Instead of French Fries you can give air-fried sweet potato chips with a garlic and yoghurt dip, believe me, kids will love it.

#3 Listen to Your Child’s Hunger and Fullness Cues

While as a mom, you try to provide the best nutrition, the child might not always comply with it. I have made peace with food tantrums and stopped running after him to finish his meal. I encourage him to try out new food and practice eating without distraction to connect him more with food. We also prepare various meals together so that he’s interested in what he’s eating. Savouring each bite helps than gulping down food in a rush.

However, an 8-year-old needs nutrition on the go because Mr. Bluey not only spends 7 hours in school, but he also has basketball, swimming, and karate as his activities. Thus, his overall nutrient including protein intake from unfinished meals might not be sufficient. For this reason, I prefer adding Complan to my 8-year-old’s daily balanced diet. Complan contains 100% milk protein and has 63% more protein than other nutrition drinks.

It is enriched with 34 vital nutrients that provide him with the energy he needs to get through his hectic days, supports 2x faster growth and supports memory and concentration. It’s also incredibly convenient, perfect for a quick breakfast or a post-game snack. With each sip, I know my child is getting nutrients, making it a win-win for both of us!

As a mom, crafting a balanced diet for my children is my top priority! While making food fancy and interesting, I never forget to include fresh, local foods in his diet. Along with nurturing his body with a variety of wholesome foods, I am ensuring he grows up healthy, happy, and ready to take on the world by being there for him as a friend, guide and mom with lots of love.

Disclaimer: The views expressed in the blog content are independent and unbiased views of solely the blogger. This is a part of the public awareness initiative supported by Complan.