You may be having a tough exercise day running after your kids while asking them to eat what you want them to eat. And they will take the maximum advantage of your helplessness. They will laugh; they will hide at the remotest corners and will even shout and cry out loud. Guardians, neighbors and well-wishers will give you various opinions on the ways to control your child on food issues, but they will be mentioning about some common nutrients like calcium, fiber, potassium, vitamin D and vitamin E. These are the top 5 nutrients which a child will need during his growth phase:
1. Calcium
Calcium helps in the growth process. It makes bones strong. It also helps with heart rhythm, blood clotting and muscle function. When the kid consumes less calcium, the body draws calcium from the bones in order to fulfill its other functions in the body. A person, especially in the pre-teen years, is a lot less likely to develop problems like osteoporosis. You need to keep a tight eye on the caffeine intake of your kid since too much caffeine leads to calcium resorption from the bones. Some caffeine containing beverages are tea, coffee, cola and aerated drinks.
Sources: Milk and milk products like cheese, paneer (cottage cheese), green leafy vegetables, small fishes that can be eaten with bones, ragi and sesame.
2. Fiber
High-fiber foods are packed with vitamins and minerals to fuel growth and development. They also contain beneficial plant compounds called phytonutrients that boost a child's immunity. When part of a balanced diet, fiber helps head off type 2 diabetes and high cholesterol in adults and may work for kids too. Diets rich in fiber-filled foods may cut the risk of heart disease later in life. Fiber helps curb constipation by adding bulk to bowel movements stimulating the gut to pass waste with greater ease. Fiber also helps kids feel fuller. The market is now full of processed and fattening "convenient" foods. Chips and fries happen to be an all time favorite for all kids. Their attractions towards these foods take them away from the fiber -fruits and vegetables.
Sources: Fruits, vegetables, sprouts, whole grains and cereals and green leafy vegetables. Opt for whole wheat breads, noodles and pasta. This will ensure your child takes fiber in his favorite form.
3. Potassium
Potassium insures normal heart and muscle function, maintains fluid balance, participates in energy production and promotes strong bones. A potassium-rich diet helps head off high blood pressure in adults. Getting children in the habit of eating high-potassium foods may help them keep blood pressure in check as they age too.
Sources: Fresh fruits, vegetables, whole grains, dairy foods, meats and seafood. In general, the more processed the food, the less potassium it provides and the more sodium in a food, the lower will be the potassium content.
4. Vitamin D
A shortfall of vitamin D has been linked to adult conditions including osteoporosis, breast cancer, colon cancer, prostate cancer, heart disease, and depression. The role of Vitamin D in these conditions is still under research. Vitamin D is needed to absorb calcium and maximize bone growth and strength. Kids who get too little vitamin D can develop soft bones, a condition called rickets, early in life, and osteoporosis, which typically shows up later in life.
Sources: The body makes vitamin D when exposed to strong sunlight, storing extra for future use. Common foods rich in vitamin D include most milk and other fortified foods such as some brands of breakfast cereals, orange juice and yogurt. Other foods rich in vitamin D include fatty fish such as salmon and light tuna.
5. Vitamin E
It is important for strong immune system. It's a powerful antioxidant, meaning that it fights harmful by-products of everything from air pollution and cigarette smoke to ultraviolet rays and even your own natural metabolism. That makes it vital for building and maintaining a strong immune system.
Sources: Sunflower and safflower oils (especially in light salad dressings). Sunflower seeds are great snacks. Give your kids cereals fortified with Vitamin E. Wheat germ, nuts and nut butters are good, but peanut butter is not a good option since peanuts aren't true nuts at all.
You may get a bit pissed off in your attempt to convince your kids to eat healthy. Set examples. Take healthy foods in front of them and your kids will start following you. And remember, patience is the other name for parenthood and it really pays.
