Good nutrition can sharpen minds, stabilise energy, and smooth out moods in addition to fueling the growth of active young bodies. A healthy and nutritious diet is key to proper physical and mental growth for an individual. As for growing up kids, it becomes all the more important to have nutrient-dense food to fuel optimal growth and development. As parents, we wish our children to eat healthy foods, but are you aware of which nutrients are important for growth and in what amounts. While nutrition for kids is not very different from that of adults with the need for the same types of nutrients such as protein, fat, minerals, and carbohydrates. However, the need for specific amounts of each of these different nutrients varies at different ages depending on growth, development.

Unlike adults, young bodies have greater needs for energy as they go through growth processes. Besides, growing children absorb nutrients from the foods they eat more quickly than older bodies. Good nutrition can sharpen minds, stabilize energy and smooth out moods in addition to fueling the growth of active young bodies.

Swatee Sandhan, a senior dietician, shares these nutrition basics to fuel your child’s growth and development at all ages.

Protein
Choose healthy sources of protein such as milk and milk products, seafood, lean meat, eggs, pulses and legumes, peas, soy products and unsalted nuts and seeds instead of protein from fast food or highly processed foods

Fruits and Vegetables
Encourage your child to eat a variety of fresh and dried fruit – rather than fruit juice. If your child prefers fruit juice, ensure it is 100 percent juice without added sugars and keep a check on his or her servings. Make sure that fruits and vegetables fill half of your child’s plate. Also, be aware of the fact that dried fruits when consumed in excess can contribute extra calories – one-quarter cup of dried fruit counts as one cup equivalent of fruit.
Offer your child a variety of fresh, frozen fruits and vegetables with dark green, red, orange, purple, yellow color everyday.

Grains
Replace refined grains such as white bread, pasta, and rice with whole grains such as whole-wheat bread, oatmeal, popcorn, quinoa, brown or wild rice to increase fiber and nutrition intake.

Dairy
Encourage growing children to eat and drink low-fat or fat-free dairy products, such as milk, yogurt, paneer or fortified soy beverages.

Aim to

•Control access to fast food and junk food

•Offer plain water or milk instead of fruit drinks and carbonated beverages

•Limit added sugars like brown sugar, corn sweetener, corn syrup, honey, and others. Choose cereals with minimal added sugars.

•Limit intake of saturated fats such as those found in red meat and full-fat dairy products. Replace the use of saturated fats with vegetable and nut oils which offer vitamin E and essential fatty acids.

•Encourage your child to snack on fruits and vegetables instead of chips and cookies. Do not forget to check nutrition labels and look for products low in saturated fats and added sugars.