The biggest problem that many parents have is that "our child doesn't eat properly." Sometimes, you have to carry the food plate and follow your child for hours, right? But we all know how important nutrition is for a child's healthy growth, protection from diseases, and learning. Sometimes, the foods we give them can miss out on the nutrients they need. Today, we'll talk about 4 essential nutrients that are usually missing from children's diets, and how to add them to their meals in a way that your child likes, sometimes even secretly.
1. Calcium: Essential for a strong skeletal system
When we think of calcium, we think of milk. That's true. Calcium is essential for a growing child to have strong bones and healthy teeth. Not only that, it is also essential for the functioning of the heart, muscles, and blood clotting. On average, a child needs at least three servings of dairy foods per day.
Think about it, if you want your child to be strong when they run and play in the future, you need to lay a good foundation for their bones at an early age. That's why calcium is important. But not all children like to drink milk. So let's see what we can do.
| Foods rich in calcium | Here's how to give your child what they want |
|---|---|
| Milk, yogurt, cheese | For breakfast, add milk and fresh fruit to your cereal. Make a delicious fruit smoothie with milk or yogurt. Instead of adding honey, spread a yogurt and fruit mixture on top of your pancakes. |
| Cheese | Add a slice of cheese to a sandwich. Grate some cheese into the scrambled eggs. Sprinkle some Parmesan cheese on top of the popcorn. |
| Foods with added calcium | Children who don't like milk can be given soy milk or orange juice with added calcium. When making pudding, add milk. |
Stealth Health Tip: When making oats, microwave them with milk instead of water. It's tastier and more nutritious!
2. Fiber: A healthy digestive system and much more!
When we think of fiber, or fibrous foods, the only thing that comes to mind is that it makes it easier for the intestines to empty. It's true, fiber helps a lot in preventing constipation, which is common in children. But its benefits don't stop there. A child who eats a diet rich in fiber from an early age can reduce the risk of diseases such as heart disease and Type 2 Diabetes that can develop as an adult . Simply put, this is like an investment in the future.
Whole grains, legumes, fruits, and vegetables are the foods that are highest in fiber.
| Fiber-rich foods | How to add to food |
|---|---|
| Vegetables and fruits | Cut vegetables like carrots and cucumbers into sticks and serve them with peanut butter or a yogurt dip. Add a fruit or vegetable to every meal. |
| Whole Grains | Offer whole-grain bread instead of white bread. Cook brown rice instead of white rice and whole-wheat pasta instead of white pasta. |
| Legumes | Add chopped vegetables like broccoli and carrots to pasta sauce. Add lentils, chickpeas, and peas to soups and gravies. |
Stealth Health Tip: In your homemade meat curry, remove half of the meat and add something like boiled chickpeas or peas instead. Also, puree something like boiled white beans or peas and add it to a soup or broth. You won't notice a difference in taste, but the fiber is great.
3. Vitamin D: The miracle vitamin from sunlight
Vitamin D is called the "sunshine vitamin" because our bodies can produce it when our skin is exposed to sunlight. However, it is the vitamin D we get from the foods we eat that helps our bodies properly absorb the calcium we talked about earlier.
Recent research suggests that vitamin D is a "miracle vitamin" that not only helps with bones, but also helps protect against many serious diseases such as cancer, heart disease, diabetes, and autoimmune diseases. So you can imagine its importance.
Our children don't play outside as much as they used to. So it can be difficult to get enough vitamin D from sunlight alone. That's why it's very important to add vitamin D to your diet. Foods rich in vitamin D include oily fish like salmon and tuna, egg yolks, and milk and yogurt fortified with vitamin D.
Stealth Health Tip: Add a little low-fat milk to puddings, soups, and smoothies to help your baby get the vitamin D and calcium they need without even realizing it.
4. Potassium: A nutrient that gives life to the heart and muscles
When most people think of potassium, they think of bananas and oranges. But in fact, many foods, including meat, fish, dairy products, and vegetables, contain potassium. Potassium is an essential mineral that helps maintain a child's heart rhythm, muscle function, and blood pressure.
The most important thing to remember here is that the fresher the food, the more potassium it contains. Canned and processed foods are low in potassium.
| Foods rich in potassium | How to give to the child |
|---|---|
| Fresh meat, dairy products | Cook fresh meats (especially pork). Try to give three servings of dairy foods (milk, yogurt) a day. |
| Legumes, nuts, fruits | Add cooked chickpeas, peas, and beans to salmon, salads, and soups. Make sandwiches with peanut butter and bananas on crusty bread. |
| Fruit juice | Instead of store-bought sweet drinks, make ice packs (frozen juice pops) from 100% fruit juice. |
Stealth Health Tip: Make a delicious, nutritious trail mix at home. You can make this by adding chopped apricots, peach slices, whole grain cereal, roasted soy nuts, and chocolate chips. This is great for feeding while playing!
Feeding children can sometimes be a challenge. But by using simple, creative methods like these, we can add essential nutrients to their meals for their growth. The most important thing is to not make mealtime a pressure for your child or yourself. Make it a fun experience.
Take-Home Message
- Calcium is essential for a child's strong bones. Foods like milk, yogurt, and cheese are the best sources.
- Provide fiber- rich vegetables, fruits, and whole grains to prevent constipation and maintain a healthy digestive system.
- Vitamin D is essential for calcium absorption and overall health. Oily fish, eggs, and dairy foods fortified with vitamin D are important for this.
- Potassium is needed for healthy heart and muscle function. Provide fresh meat, bananas, and dairy foods for this.
- If your child doesn't want to eat, don't force it. Instead, try creative methods like those mentioned in this article.
- If you have any concerns or doubts about your child's growth or nutrition, be sure to seek advice from your family doctor .
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