Superfoods for Kids: Food and Nutrition Information is now available online. There is a lot of information that contains the word superfoods in particular.
Influencers on social media and health and fitness gurus are talking about this. But medical scientists and nutritionists point out that superfoods are a myth.
Healthy foods like fruits, vegetables, nuts, fish, eggs are what we have traditionally known to follow a healthy diet. This applies to both adults and children.
The only difference between adults and children is that children have smaller patterns. Therefore, they need more help with better nutrition to maintain good organ health and fight infections.
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1. Fruits as snacks
In general, children digest food faster. This means that children need to constantly replenish their energy reserves with food and snacks between meals are an essential part of their diet.
Snack time is often the downfall of a children diet. Because parents cannot present healthy alternatives.
Fruits are a great alternative to unhealthy sugary foods. Fruits like apples, bananas, pears and berries are high in fiber.
They help children feel fuller for a longer period of time. Fiber is essential for running the digestive tract and preventing constipation worries, and it can help prevent pre-diabetes in children.
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2. Vitamin B Foods
In addition to replacing sugary and unhealthy snacks with fruits, there are some foods that must be included in the diet of children.
Of particular importance here is vitamin B1. Thirteen vitamins needed by the human body, eight make up a group called Vitamin B Complex. And these are very important for children.
For example, vitamin B1 (thiamine) helps build healthy nerves and muscles in children; Vitamin B2 (riboflavin) helps to increase the production of red blood cells in the baby’s body.
Green leafy vegetables, potatoes, nuts and poultry are some examples of foods rich in B vitamins.
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3. Eggs
We can not ignore the importance of eggs as a complete form of protein. Eggs are one of the most nutritious foods and their biological value (BV) is considered a criterion when evaluating the protein value of all other foods.
Therefore, egg whites and yolks, which are rich in vitamin D, should not be a bargaining chip in children’s diets.
Eggs not only help to increase the baby’s satisfaction and reduce their appetite throughout the day, but also contribute to their growth and development.
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4. Sources of Calcium
As cases of lactose intolerance increase among children, milk is rapidly becoming a less preferred source of calcium.
But because calcium is so important to the baby’s body, lactose-free alternatives such as nut milk, oat milk and yogurt (naturally low in lactose content) are the best alternative to whole milk.
Nuts like almonds are also rich in calcium; In fact, just 28 grams of almonds (about 23 nuts) provides about 6% of the daily requirement.
In addition to these foods, fish oil is an excellent addition to the baby’s diet because it is rich in omega – 3 fatty acids that are important for the brain health of children.
Tip for parents – Fish oil can be mixed with juices or any other liquid (except water) to make it more palatable to children. It does not dilute the nutritional value and helps to significantly replenish baby food.
Overall, nutritional policies for adults and children are not very different. If children are excluded from their dependence on malt and sugary drinks, snacks and refined carbohydrates.
It will greatly benefit their physical health and cognitive development, and ultimately good food will help them to grow into healthy adults.