Kids need a filling and nutritious diet for growth and unhealthy foods will slow down their growth if the daily nutrition is not met accordingly. From carbohydrates for energy to go non-stop through out the day, the amino acids from protein to build muscle and recover them, vitamins and minerals for healthy functioning of organs and chemical reactions in the body
and fat for good cholesterol and cushioning of organs.
Though kids like foods that are surprising and delightful to their taste buds. Get creative with your recipes and start making your food nutritious and attractive. Here are foods for kids to kep them healthy. Give your child plenty of options ranging from chocolates to everything that they like.
Cornflakes with milk and fruits: We all feed our kids with cornflakes but make it more healthy with adding fruits to it. Include the fruit that your kids like eating. Strawberry, grapes, nuts, seeds, apples, bananas etc. This meal will provide your kid with carbs, protein and essential vitamins and minerals along with iron to improve metabolism.
Eggs: Eggs provide a lot of satiety and protein, vitamins and minerals. Make it healthier by adding a slice of cheese or add a few slices of vegetables like tomatoes, cucumber etc. The meal will keep the kids feel fuller and have lots of nutrition for a good growth.
Sandwiches: What about adding a slice of lean meat for non-vegetarians and cottage cheese for veggies ? Play around with your stuffing options with boiled mashed potatoes, cheese slice, tuna or vegetables. Choose whole grain bread or multiflour bread to make it more healthy.
Drinks: Say no to aerated drinks including the cola’s and sweetened sodas as they would add empty calories which is not healthy for a childs growth. Provide other varities from fresh fruit juice, lemonade, buttermilk, banana milk shake, mango shake and other shakes with fruits, nuts and seeds.
Walnuts: For healthy functioning of mind omega fatty acids are equally important. Walnuts, flaxseed and fish products like salmon, tuna etc are rich sources of omega 3 fatty acids which are important for developement of childs brain.
You can pick lots more healthy options for your child. Keep foods providing empty calories and junk that add no nutrition away from their diets. Use less oil in the food and avoid fried foods. Follow these basics and keep your kids healthy.
Fat has an important role to play in the smooth functioning of body just like how protein is important for muscle building, carbohydrates for energy and vitamins and minerals for other nutrition. The minimum requirement of essential fat for men is 2-5% and women is 10-12%, anything below which physical and psychological health would be effected. When one consumes fat more than the daily requirement it then it gets stored in the belly, thighs and all over the body. Fat helps in healthy cell function and keeps the skin healthy and stores energy in the body and provides 9 calories per 1 gm of fat.
Essential fat is required for brain functioning, bone marrows, central nervous system muscles and healthy functioning of the body
It provides cushion to internal organs of the chest and abdomen. These essential fats are often confused with the bad fats that increase the LDL bad Cholesterol. Essential fats actually increase the HDL good cholesterol levels improving heart health and improves the flow of blood in the arteries.
Here is a list of Fatty foods for good health
Fish oil comes from the tissues of oily fish. It is extremely beneficial because it contains omega 3 fatty acids: EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). The human brain is comprised of 60% fats, and approximately half of that fat is DHA, omega 3. This might mean that nature intended the human brain to be “powered” by fats, so if you don’t have enough, your brain might not be able to run properly.
Consuming fish oil has many benefits from reducing risk of cancer to weight loss.
Here are few health benefits of popping that fish oil capsule everyday:
Brain Health: Boosts your memory and focus capabilities, improves the growth area associated with behavior, and decreases depression and suicide risk. Researches from Harvard School of Public Health have shown deficiencies in omega 3 fats have been linked to depression, anxiety, mood swings, bipolar disorder, and Alzheimer’s disease.
Heart Health: Fish oil that is high in omega 3 fatty acids helps prevent heart disease by keeping your heart strong and healthy. Fish oil helps with cholesterol regulation and helps reduce the formation of clots
American Heart Association mentioned “Omega 3 fatty acids benefit the heart of healthy people, and those at high risk of or who have cardiovascular disease.” Research has also shown that omega 3′s can help reduce or prevent heart rhythm abnormalities by making the heart stronger.
Arthritis Aches and Pains: Studies have shown that fish oil supplementation, rich in omega 3′s, can help alleviate these pains due to inflammation in those who suffer from rheumatoid arthritis.
During Pregnancy or infancy: Omega- 3 is required for the fetus brain to develop properly; it needs a great deal of the omega 3′s, DHA and EPA. Adequate levels of omega 3 intake are associated with less attention deficit and hyperactivity and higher IQ’s among infants.
Psoriasis, Acne, and Other Skin Disorders: Fish oils have anti-inflammatory properties which help acne or other skin disorders get much better.
Cancers: DHA and EPA omega 3′s, found in fatty fish and fish oil supplements, may protect against these types of cancers including breast, prostate, testicular and ovarian cancer.
Latest research is showing that fish oil consumption also helps in reducing belly fat, and boosting muscle growth.
Best Ratio of DHA to EPA:
Both DHA and EPA have different physiological roles. DHA omega-3 fatty acids are recognized as a physiologically-essential nutrient in the brain and retina. It’s required in high concentrations for providing optimal mental performance (cognitive function, memory, focus, learning ability) and visual acuity.
While EPA plays an important role in regulating blood flow and maintaining a healthy heart system.
As far as the EPA: DHA ratio of a fish oil supplement goes look out for 2:1 or 3:1 ratio.