Healthy food for Children:- Healthy food for Children and Children’s health has always been the first and foremost priority of every other parent. Everyone wants to feed their children with the healthiest food. For that purpose, it’s evident one must need to have a little knowledge regarding healthy food according to the age of their child. The diet of a growing child is different from a toddler and a teenager, so, we need to keep some basic key points in mind.
However, it is evident that children are sensitive than adults and every disease can easily harm them because their immune system is weak. So, the foremost thing one need to do is to keep a sharp eye on the cleanliness of food you are providing your child with. In this article, we will be discussing a few recipes according to the age of your children, how can you keep a check on your child’s eating habits and how can you make your child choose healthy food over junk food.
How can you make boring food interesting for your child?
It is true that keeping a check on your child’s diet is a genuinely difficult task because you can’t keep them in front of your eyes 24/7. You can keep an eye during the hours they spend at home but not during their school and play timings. Well, for that you must make a step in their beginning years, you must make them used to homemade food so that they don’t get attracted towards junk food.
For this task you definitely need to make your homemade Healthy food for Children look and taste yummier than the one’s provided outside. Secondly, your Healthy food for Children must be presentable, kids do get attracted towards how you have served them. You need to decorate their lunchbox in a way that your child couldn’t ignore the fact of eating, by doing such thing you can make your boring food look interesting in your child’s point of view. There are so many Healthy food for Children bloggers out there on social media like Instagram, snap chat, twitter even you can easily find vlogs on YouTube regarding how can you set your child’s lunchbox.
One thing you can do is to make small portions in your child’s lunchbox and fill every single portion with different item, this way your child will get attracted to the different items in his\her lunchbox and will be motivated to try each one of them. You can add their favourite fruits, vegetables or even different snacks. One portion must be according to the diet plan which must be something healthy and their favourite too, you can add any homemade pasta or nuggets or sandwich what ever your child prefers.
Add something sweet (Healthy food for Children) in their lunchbox like donuts, chocolate, cupcake or any other sweet which you think can cheer up your child. As we know a certain amount of sugar is as important as salts for our body and while talking about children, they play a lot and in this heat their glucose level can get low due to sweating. So, make sure you do add a certain amount of sugar or sweet while preparing their boxes. At the end, add a short note to their lunchbox to make them realise your love for them. This way it wouldn’t only be a meal for them but also a token of love.
Guidelines Healthy food for Children according to their age
Age 9 to 13: Daily guidelines
Calories intake must be from 1600 to 2600 daily, depending on their growth and activity level. It is evident that every child is different from other according to their stamina and immune system, one can be strong the other can turn out to be weak, one can we active yet the other can be lazy. This entirely depends on their diet planning and health, for this you must get your child’s health check up from a specialist every now and then or at least once a month.
Protein intake must be from 5 to 6.5 ounces daily. You can add this amount of protein in their shakes or can select a certain type of Healthy food for Children which holds this amount of protein in it. Then make your child used to eat fruits and vegetables daily. There’s a variety of fruits n vegetables out there you can easily select the one preferred by your child and make them eat. Fruits and vegetables are rich in nutrients and are easily accessible also.
One thing you need to be careful is the cleanliness, make sure you have provided your child with perfectly washed fruit and well-cooked vegetables, so that their stomach doesn’t gets effected. Then you must add grains to their diet; grains are rich in carbohydrates, proteins, and a wide range of vitamins and minerals, which helps in the growth and development of a child.
Lastly, do not forget to add dairy products in your child’s daily eating schedule. The above-mentioned techniques of proteins and grains can easily be used as a recipe using milk. You can make a delicious protein shake for your child using certain proteins added with milk and can also add fruits to it. This way you can use three different important ingredients in just one go. Well, it is evident that intake of dairy products is important during childhood and adolescence years when the bone mass is built. However, dairy products also help in nourishing a child’s bones because it provides high number of proteins, calcium and Vitamin D which are used to build strong bones and help avoid different chronic diseases later in life.
Age 14-18: Daily guidelines
The years between 14-18 are considered to be the teen-age years of a child. These years are also the most important and hectic years in a person’s life because this is the time when you learn, fail and grow up holding different traumas. While going through all this one must need to look after their child’s health and diet so that it won’t become a hurdle in their future endeavours.
A teen’s daily calorie intake must be from 1800-2400 calories a day but of course depending on their growth and activity level. Boys are considered to be more active than girls so their level of calorie intake also differs which is from 2000-3200 calories a day. It is evident that girls do go through different body changes in their teen-age years which specifically boys don’t, so it does create a huge difference in their diet plans.
Yet, it is evident that both the genders do need a proper and healthy diet in order to stay and live healthy. Protein intake amount is 5 to 6.5 ounces for girls yet 5.5 to 7 ounces for boys. This varies due to the body capacity and stamina difference in both genders. Boys in their teen-age years start exercising and weight lifting so for that reason they do need to follow a certain diet plan and health guidelines. While, on the other hand girls now a days are no less they also keep a check on their health and diet to stay fit and healthy.
Well, both girls and boys are so much into their study and other stuff related to their lives that they forget keeping a check on their diet for being a responsible parent it is your duty to keep a check on your child’s health and diet so that she\he don’t have to face issues related to health or any sort of weakness effects their daily life. Its true that teens can be stubborn in their eating habits, so one needs to be very considerate and clever while providing them any sort of Healthy food for Children. You definitely need to keep their likes or dislikes a priority, so that they don’t dare to deny the food you cooked at home.
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Recipe for Elementary Aged kids – Healthy food for Children
So here is a recipe for Healthy food for Children which is as easy as ABC that even your child can make it for themselves. Yet, it is the easiest and simplest yet tastiest recipe which even your child will enjoy eating; “Chocolate Chip, Peanut Butter and Banana Sandwich”. Already sounds fun, No?
Let’s get started!
Ingredients you need: (Healthy food for Children)
- 4 slices whole wheat bread
- 1\4 cup Peanut Butter
- 3 tbsp Chocolate chips
- 1 medium sized Banana
- 2 tbsp honey
Directions:
- Take a separate and clean bowl, add Peanut butter, honey, and chocolate chips to it. Mix all the ingredients well.
- Take slices of bread, and spread the paste all over it properly.
- Now grab the bananas and slice them into small circles, and add them to your slices.
- You can cut the sandwiches in to different shapes with the help of cookie cutter, if you desire. Else, enjoy your peanut butter and chocolate chip cookies.
Second Recipe Healthy food for Children:
Strawberry Lime Smoothie
Here is another interesting and easy recipe for you and your child to enjoy. Let’s begin!
Ingredients: (Healthy food for Children)
- 1 cup strawberry yogurt
- 1\2 cup milk
- 2 tsp lime juice
- 2 tbsp honey
- 1 cup fresh strawberries
Directions:
- Take a blender and add all the ingredients in it.
- Mix well until the desired thickness forms, serve and ENJOY!
Recipe for teen agers: Healthy burgers – Healthy food for Children
Healthy food for Children selection can turn out to be quite a task for teen agers because they’re very picky and stubborn in their eating habits. So, here is a fun and easy recipe for you to try and let your teenager enjoy the best homemade healthy burgers.
Ingredients: (Healthy food for Children)
- 400 g chicken mince
- 1 onion finely diced
- 2 tsp dried herbs
- 1 medium carrot grated
- 1 egg lightly whisked
- 1 tbsp canola or olive oil
- 2 medium tomatoes sliced
- 4 slices low fat cheddar cheese
- 8 leaves iceberg or lettuce
- 2 tbsp ketchup or mayonnaise
- 4 wholegrain bread rolls, sliced in half.
Directions:
- Place chicken mince, onion, carrots, mixed herbs, with eggs in a large bowl.
- Gently combine and shape into four hamburgers.
- Preheat BBQ or grill on low heat in a pan.
- Brush both sides of hamburger with oil and cook for 5-6 minutes on each side, until its cooked properly.
- Place lettuce, tomato, and carrot on the bottom half of the bread roll.
- Top with hamburger, cheese, ketchup and mayonnaise and top half of the bread.
- Serve and enjoy!
These were a few recipes which were healthy as well as most liked by kids. There are several more recipes out there which are easy to cook as well as tasty. All you got to do is to give a little attention and surf the internet to provide your children with the best and Healthy food for Children because everything is compensate except for your health. Good health leads you to a better life. Yes, it is true that healthy habits begin at home and you as parents are responsible for your child’s healthy habits.
If you start looking after and training your child at the very start of their growing years then it will certainly be easier for both of you to develop and stay loyal to your eating habits in future. This is not only good for your health but also increases and boosts up your stamina and gives a positive impact on your mental health also. As a parent it is your duty to provide your child with the best and Healthy food for Children and to make no compromise on their health because children are angels of God and having a healthy and fit child is too a blessing in itself.
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