Various factors might influence your child’s nutrition eating in times of pandemic, including non-availability of some vegetables and fruits due to lockdown restrictions, prolonged consumption of junk food, and no outdoor activities. But the truth is your child needs vital vitamins and minerals for their physical and mental improvement. The deficiency of those nutrients could lead to many complications in children in the short and long term. On the brighter side, families are making home-cooked meals more than ever since, which allows us to make food exciting and nutritious.
It is essential to pay attention to your child’s dietary consumption higher than ever before as the ongoing pandemic has resulted in limited physical activity. Due to their sedentary routine, children are at risk of developing many chronic complications later in their life. Sitting at the house and munching on sweet and salty snacks are not helping them, and many of these kids might experience obesity-related problems soon.
What Should A Child Eat-In Pandemic Times?
The best way to create a nutrition-packed diet for kids would be to include lots of seasonal vegetables and fruits (whichever are available), whole grains, grains low in saturated sugar and low trans fat, dairy produce, eggs, lean meat, beans, peas, soy products, and nuts, etc.
When kids spend much time online attending sessions and surfing in general, they require to eat foods and drinks that support brain functions and concentration. Food rich in antioxidants, probiotics, proteins, Omega-3 fatty acids, and Vitamin B12 must form part of a child’s daily diet. Our traditional herbs are also beneficial to boost energy, cognitive health, and immunity.
Why Kids Need Vitamins And Minerals
A child’s body wishes vitamins and minerals for overall development and boosting immunity. Vitamins and minerals are essential to keep infections at bay and our nerves healthy. There are 13 essential vitamins — nutritional vitamins A, C, D, E, K, and the B vitamins (thiamine, riboflavin, niacin, pantothenic acid, biotin, B6, B12, and folate). Some minerals like iodine and fluoride are needed in small quantities, while calcium, magnesium, and potassium are required in larger portions and are found in various foods. Eating a balanced diet ideally takes care of our body’s requirement of nutritional vitamins and minerals.
Top Foods To Increase Immunity In Children
Children’s developing bodies need many types of nutrients. Many Dietitian, Weight Loss Expert, Clinical & Sports Nutrition Specialist, and Certified Diabetes & Wellness Educator suggests six foods that are beneficial for kids:
- Whole Grains: It is an excellent decision to substitute processed grains with whole grains as they are full of fiber, iron, nutrients, minerals, and antioxidants. Whole-grain foods also support digestion and metabolism. The nutrients in whole grain foods keep our hearts healthy, limit the risk of type 2 diabetes and cancer. One can include barley, brown rice, oats, popcorn, etc., in their kid’s diet to keep away from fitness issues.
- Eggs: Eggs are a great origin of protein. Egg yolks are ideal for children as they are packed with choline that helps in memory improvement.
- Peanut Butter: One must make the diet a little fascinating for the kids, and peanut butter is a superb way to be kid-friendly. It is a nutritious food if consumed in moderation. Most youngsters enjoy peanut butter. It is versatile and can go with various foods, such as apples, celery, crackers, and bread. Peanut butter is high in fat. However, it is a monounsaturated fat considered beneficial for heart health. Additionally, eating a couple of tablespoons as part of a meal or snack provides protein, a crucial nutrient for growing kids.
- Beans: Beans are a superfood in several aspects as they have the power of protein and complex carbs, and fiber, plus many vitamins and minerals. Those are excellent brain diets considering that they preserve a kid’s stamina and concentration levels at peak all afternoon if they revel in them with lunch.
- Colorful Fruits and Veggies: Colors and kids perform well together. So why not give them various colorful fruits and vegetables packed with vitamins, minerals, fiber, and antioxidants. These nutrients encourage good health and protect against diseases in both the short and long terms. They are adequate for strengthening a child’s immune system also support them to fight illnesses.
Dairy / Milk Products: Dairy foods are packed with protein and B-vitamins, vital for the growth of brain tissue, neurotransmitters, and enzymes. Milk and yogurt also provide a higher punch with protein and carbohydrates – they are the preferred power source for the brain.
How to transform Food Habits?
Aside from a good diet, parents should take care of additional factors influencing their health. The child should stay hydrated throughout the day and have liquid, coconut water, and other such healthy liquids. Considering kids also eat out of boredom, and they should be restrained from eating packaged food. One must store healthy and homemade snacks for children with low sugar and salt in them. Last but not least, one hour’s physical activity must be ensured for the kid at all costs.