Importance Of Balanced Diet For Children

We all know the importance of balanced diet for growth and development of children. A balanced diet is not only important for physical growth, it also helps in maintaining overall health of children too. A balanced diet not only impacts health of child in early stages, but also has big affect on coming adulthood. Needless to say, diet plays a major role in life of children whose bodies are rapidly growing and developing. Today I will share about importance of balanced and healthy diet for children and how it impacts overall growth, health and development of child. I will also focus on specific nutrition needed by children and what major role nutrition plays in various aspects of health of children.

Nutritional Requirements For Children

Nutritional requirements for children include both macronutrients and micronutrients for everyday diet. Macronutrients are that part of food which are required by body in large amounts on daily basis. Macronutrients include carbohydrates, proteins and fats which are very essential for body as they give you energy that body needs to function properly. Similarly, micronutrients are that part of food which are needed for body in very small amounts. Micronutrients include vitamins and minerals that are needed in little amounts by body but plays major role in development, growth and health of children.

Macronutrients

Macronutrients include carbohydrates, proteins and fats that are needed for children in large amounts for healthy functioning of body.

Carbohydrates: Carbohydrates provide energy to body for daily activities. Hence, carbohydrates are vital for children so that they can stay active throughout the day. If a child don’t get enough carbohydrates, he/she will feel fatigued, have irritable mood and will have overall lack of energy throughout the day. Carbohydrates are found in foods such as grains, fruits and vegetables. Simple examples of day-to-day foods that have carbohydrates include bread, rice, beans, potatoes, milk etc.

Proteins: Proteins are essential for growth and repair of tissues in our body. Protein plays an important role in child growth as well as maintenance and recovery of body. Lack of protein in children diet will cause issues such as slowed growth and lowered immunity in body. Protein is found in sources of food like meat, fish, dairy products, nuts and legumes. Examples of protein rich foods are egg, milk, almonds, yogurt, soy protein etc.

Fats: Like carbohydrates and proteins, healthy fats are also essential for growth and development in young kids. Healthy fats must also be included in balanced diet because they are important for energy storage, brain development and absorption of fat soluble vitamins too. Lack of healthy fats in child’s diet can cause a weaker immune system and issues related to vitamin deficiencies. Fats are found in foods like oils, nuts, fatty fish, ghee, flaxseeds etc.

Micronutrients

Micronutrients include vitamins and minerals that are needed by body in small amounts but plays a vital role in various physiological functions of body. Micronutrients play an essential role in normal growth and development of children.

Vitamins: Vitamins such as Vitamin A is needed for healthy eyesight, Vitamin D is required for bone health and Vitamin C is important for immune function of body. Similarly B complex vitamins like Vitamin B6 and B12 helps with red blood cell production and energy metabolism.

Minerals: Like Vitamins, minerals like calcium, iron and zinc are also essential for child to grow and stay healthy. In fact, growing children need more minerals in their balanced diet because minerals are involved in many physiological processes of body. Both vitamins and minerals are needed for building strong bones to healthy immune functioning and energy production.

Need Of Balanced Diet For Children

Physical Growth and Development: Children grow fast and their body needs adequate supply of nutrients to support this developing growth. Both macronutrients and micronutrients like carbohydrates, proteins, vitamins, minerals and fats play an important role in building and repairing muscles and bones in body. If balanced diet with all important nutrients is not given to children, it can lead to slow growth, weakened immune system and other health problems.

Also Read: Kids and Exercise: Why We Need to Make Sure They’re on Track

Energy Needs of Growing Body: Children are highly active and need significant energy for their day to day activities. Sources of Carbohydrates and Fats like milk, grains and nuts provide all the necessary energy for daily activities, play and physical development. If balanced diet with proper energy sources is not given to children, they may experience fatigue, lack of concentration and reduced participation in play and physical activities.

Brain Development: Brain develops rapidly during childhood and thus, child needs nutrition rich food for this process. Omega 3 fatty acids, iron, protein, zinc and other essential nutrients are needed for brain development and function. Foods like eggs, yogurt, vegetables, nuts, fish and milk must be included in daily diet of children. If a balanced diet with proper nutrients is given to child, he/she will develop better ability to think, reason and learn.

Prevention of Chronic Diseases: A balanced diet with proper nutrients will help in maintaining a healthy weight and prevent obesity in children. Healthy diet will also reduce chances of obesity related diseases such as diabetes, hypertension and heart disease. A diet rich in fruits, vegetables, grains and proteins must be given to children to stay healthy and fit.

Establishing Healthy Eating Habits In Children

Lifelong Habits: Children who learn to eat a balanced diet from a young age are more likely to continue these habits into adulthood. Teaching children about the importance of healthy diet and encouraging them to try variety of nutrients rich foods help them establish healthy eating habits that last a lifetime.

Avoiding Unhealthy Choices: A balanced diet helps children understand the difference between healthy and unhealthy food choices. Reducing the intake of processed foods, sugary snacks, and beverages available in market can prevent the development of unhealthy eating habits that lead to obesity, diseases and other health issues later in life.

Conclusion

A balanced diet is essential for healthy growth and development of children. Healthy diet with proper nutrients included supports physical growth, brain development, immune system strength, and the prevention of chronic diseases. Establishing healthy eating habits early in life can lead to lifelong benefits. It will also reduce risk of obesity and obesity related diseases. Parents and family play an important role in ensuring that children receive the nutrition they need to grow and develop. A balanced diet containing variety of healthy foods must be provided to children to ensure their physical and mental growth and development along with their overall well-being.

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