Nutrient rich foods to include in your kid’s diet
Tips to improve kids diet
Nutrition is a key factor in your little one’s development, whether physical or cognitive and can complement contributions from genetic and environmental – physical and psychosocial – factors. A balanced diet comprising carbohydrates, proteins, and fat along with vitamins and minerals is essential for optimal growth. Dr Suresh Birajdar, Neonatologist and Pediatrician at Motherhood Hospital, Kharghar lists certain key food items that could drive and support a child’s development.
Proteins are the key drivers of a child’s growth and development. They are also an important ingredient of antibodies – an infection-fighting protein. In addition, the amino acids derived from proteins play a critical role in the repair of tissues, synthesis of neurotransmitters as well as hormones. Proteins are obtained from plants as well as animal sources. Both sources are equally effective. Choices could be made from pulses, legumes, dairy products (milk/cheese or paneer), eggs, and animal proteins.
Fats are very important for brain development. Polyunsaturated fatty acids and monounsaturated fatty acids are healthier than saturated or trans fatty acids. Major sources of healthy fats are vegetable oil (soya/olive/sunflower) and fish oil. It is the right quantity as well the way oil is consumed that matters more than a brand or source. Oil used for deep frying is less likely to contribute to development than sprays or oil used for light cooking. In addition, wholegrains and other cereals have natural oils in their husks/brans that are very healthy.
Iron plays an important role in formation of hemoglobin. Deficiency of iron can result in anemia that in turn can alter learning and memory processes. Iron rich foods include vegetables such as spinach, peas, broccoli, nuts, raisins and legumes (chickpeas, lentils). The animal sources of iron include liver, salmon, eggs etc. A child needs to consume the correct portions of these sources to maximize absorption of iron from the stomach.
Iodine is a trace element essential for synthesis of thyroid hormone – an important hormone for brain development in infants. In addition, thyroid hormone also regulates protein synthesis. Naturally, iodine can be found in abundant quantities in a variety of seafoods. Dairy products also contain small proportions of iodine. However, in countries like India where iodine deficiency is endemic, the best source of iodine is through regular consumption of iodized salt.
Folic acid and B group of vitamins
B group of vitamins are required as cofactors for various metabolic processes and enzymes in the body. These processes help in overall growth as well as development in children. Folic acid is especially significant in pregnancy for fetal brain development. In addition, Folic acid is required for the synthesis of DNA in many cells. Also helps in prevention of certain anemia. Green leafy vegetables, as well as fresh fruits such as oranges, apples etc, are great sources of vitamins. Boiling and deep-frying can result in significant loss of these vitamins. Therefore, fruit and vegetables are best eaten raw or lightly sauteed. Whole Grains with their husks are abundant in some B Group of vitamins.