Children need a balanced diet to follow as much as adults.

Though they are more attracted to junk foods and sweet delights, parents should note that it is important to maintain the nutrition that their children need.

It can be an uphill task to feed them vegetables of any kind but it is very crucial to do so for it will shape their future just like how a strong foundation is needed for a building to stand. To start today follow the description below, your child will thank you.

Try To Create a Rainbow Platter!

Children love colors! So try to add the following into their diet through creative and tasty meals!

Red:

Vegetables like tomatoes, bell peppers, and strawberries are rich in vitamins C and A which will help them with good eyesight and build up their immunity system.

Orange and Yellow:

The very fruit, oranges, carrots, mangoes, and sweet potatoes will provide your child with beta-carotene which is not only good for their eyesight but also their skin.

Green:

You can incorporate iron, calcium, and folate by adding spinach, broccoli, and kiwi to your diet. It will make their bones stronger and help in their overall growth.

Blue and Purple:

Vegetables that are packed with antioxidants like blueberries, eggplant, and grapes, will safeguard their cells and make them smarter.

White and Brown:

For good heart health and digestion, you would need to add bananas, cauliflower, and potatoes. They offer potassium and fiber. 

The Protein Game!

Protein is one of the most crucial nutrients that the body requires. It helps to build muscles and of course, keeps your child healthy and strong.

A strong Breakfast:

Starting the day with scrambled eggs with toasted bread and nuts and berries will not only keep them full for a long time rather, but it will also help them build their body. 

Make Lunchtime Fun:

Serve them a sandwich or roll with meat, beans, or paneer with veggies for extra protein.

Healthy Dinner:

Make them grilled chicken with stew or soup, it will keep them full throughout the night and also a restful sleep!

Add Carbohydrates to their meals.

✦Though carbohydrates have a bad reputation amongst adults, they are important that your child is growing and they require all types of nutrients. This will provide them with energy and keep them active all day.

✦You can keep the pasta and noodles to a side for a while, rather feed your child brown rice, oats, or semolina, they are healthy and not junk!

✦Fruits provide you with a sufficient amount of carbohydrates with added benefits like vitamins, minerals, and fiber. 

✦Corn, sweet potatoes, and peas are excellent sources of carbohydrates along with a vast amount of other nutrients. 

Fats are Important too.

✦Again, one of the infamous nutrients amongst adults but children still need them for development and overall growth!

✦You can sprinkle some nuts, chia seeds, and flaxseeds on their curd, or cereals in the morning. 

✦Who doesn’t like some potato fries? Serve it with plain rice and dal. Maybe some lemon juice and it is a delight!

Also, read Essential Dietary Recommendations for Balanced Nutrition.

Hydration 

✦One thing you have to keep in mind while providing all the nutrients to your child is hydration. Water is the best option as 70% of our body is made out of water but if you want to put a smile on their faces then make them smoothies of their favorite fruits or you can make your fruit juices at home, which will not only be healthy, but you will also avoid feeding your children sugary unhealthy drinks from the market.

✦If it takes too much energy from your side the best desi drink will also work a charm. Since kids like sweet drinks and foods, you can make them some “nimbu paani” (citrus water) at home. Add in some spices like chaat masala, some salt and a bit of sugar will make their day!

You can also check out more on a healthy diet

End note:

Keep their meals fun, healthy, and colorful and they will always have their lunch boxes empty. Providing your child with the required nutrition will keep them healthy but also build their future for a better tomorrow.