Everyone should start a healthy lifestyle from early childhood. It doesn’t mean cutting the tasty food from the eating plate of children, but being attentive and cautious about what they eat. Moreover, be sure if they get the vital micronutrients (vitamins and minerals) and macronutrients (carbs, protein, fats) from food that is important for their health and growth.
A healthy eating plate doesn’t mean it is not tasty or not enjoyable. Because the eating process must also be pleasant for children and they need to understand gradually why certain products are necessary to eat. And they will have a healthy eating plate full of beneficial components and a variety of food with many colors at the same time.
Fruits and Vegetables
The perfect healthy plate of kids must contain fruits and vegetables every day. The number of vitamins and minerals in fruits and vegetables is irreplaceable, and eating them daily will help kids grow faster and healthier.
Fruits and vegetables are colorful and sweet so that they will attract kids’ attention. It will be great for kids to eat whole fruit instead of its juice because fruit juice loses some healthy features. And fresh vegetables with the main dish or in the form of salads. On the other hand, french fries and potatoes are not counted because of their harmful components. According to Harvard T.H Chan’s research, potatoes don’t matter to be as healthy as other vegetables because they are full of carbohydrates which are easily digested by the body, which causes blood sugar and insulin.
The kid’s healthy eating plate should also contain dishes and products made from whole grains. It will be much better if the entire grain is less processed. Brown rice, quinoa, white wheat, and whole-grain pasta are tasty and have less impact on blood sugar than, for example, white rice, pizza, or crackers. These are listed as almost dangerous food for health in the glycemic index food list as they have a high glycemic index. Complex carbohydrates are included in the listed dishes (white wheat, whole grain pasta), so they are nutritious and healthy.
You should add to the healthy plate beans and seeds, nuts, and other plant-based products containing healthy protein such as eggs and fish. Protein is a source of energy and a component responsible for the immune system. Eating food rich in protein will help your children avoid diseases and have power for studying and playing. Try to avoid processed meats like bacon or hot dogs. Fat is also essential for the body, but it matters what type of fat we consume. Fish, nuts, and also healthy oils (virgin olive) contain healthy fats.
Dairy foods such as milk, curd, cheese must be used in small portions. Although dairy foods are a significant source of Calcium and Vitamin D, it will be better for kids to use them in a small amount. Choose unsweetened milk, plain yogurt, and organic cheese. Nutritious supplements for children can replace the ideal dose of vitamins and calcium.
Water should be the number one drink of kids. Water has only positive effects, no fats, no calories, no sweets, just perfect alcohol to quench kids’ thirst without side effects and harm. Water helps metabolism and removes toxins from the body. So it’s the ideal substitute for sweet and unhealthy juices.
Kids’ healthy eating plates will contain all the vital nutrients that our body needs. They are growing organisms, so they must follow what they eat to be healthy during life and avoid diseases. Besides healthy eating, they should drink more water and have an active lifestyle, to have strong bones, muscles, and immunity.