KIDS
- Major Nutrients
Kids these days are on the fast track both in terms of food habits and other activities. This is as it’s said the junk food era where there are more of burgers and pizzas doing the rounds than food with major nutrients. A healthy nutritious diet must normally contain the right amount of carbohydrates, vitamins, minerals, fat and protein which junk food definitely doesn’t contain. Green leafy veggies, meat, fish poultry, milk and fruit contain major nutrients which the body requires to stay healthy, its time to take charge of your dietary habits and now let’s get to know more about each of these nutrients.
Carbohydrates are present in most foods which are broken into simple sugars by the body and are used to produce energy. Two kinds of carbohydrates are present in the food that we take, simple sugars and starch .Simple sugars are found in refined sugars and also found in fruit and milk. It is healthier to get simple sugars from fruit and milk as they also contain fiber, vitamins and important nutrients like calcium. So drinking milk and having fruit rather than having a candy bar which just contains refined sugar, is a healthy choice. Grain products such as rice, bread and pasta contain starch whereas processed grains such as white flour and white rice should be avoided as they lack nutrients and fiber. Starch with fiber intact helps us feel full, so we are less likely to overeat these foods. That explains why a bowl of oatmeal fills us up better than a candy bar that has the same amount of calories as the oatmeal. As compared to simple sugars, complex carbohydrates take a longer time to digest hence you feel full and not feel hungry for a longer time .So kids, eat more of unrefined rice and flour than just a slice of pizza and cola.
Vitamins
All of us kids at one time or other must have heard the word vitamin and vitamin and mineral supplements. Very few of us know what they mean and what they do to our body .Vitamins are present in the food that we take and they are extremely important for our body to grow and stay healthy. Since our body can’t produce vitamins by itself, we must eat food that contains vitamins. Let’s now see the different kinds of vitamins present in various kinds of food and how they help us.
Vitamin A - Is extremely important in maintaining perfect eyesight and a healthy skin.
- eggs
- milk
- carrots
- sweet potatoes
- spinach
Vitamin B (B1,B2,B6,B12) - Helps in metabolic activity and produce energy .
- whole grains, such as wheat and oats
- fish and seafood
- meats and poultry
- Eggs
- Milk and yogurt
- Leafy green vegetables
- citrus fruits, like oranges
- strawberries
- tomatoes
- broccoli
- fish
- egg yolk
- whole grains
- wheat germ
- leafy green vegetables
- fish
- egg yolk
- nuts
- Vitamin K - Helps in clotting the blood when cuts and wounds occur.
- leafy green vegetables
- liver
- pork
- milk and yogurt
Vitamin C - Helps in resisting infection, heals cuts and wounds, keeps gums and muscles in good shape.
Vitamin D - Helps in building up bones and forming stronger teeth. milk and dairy products equipped with vitamin D
Vitamin E - Helps keep skin healthy and glowing, protects the liver, important for formation of red blood cells.
Minerals
Like how we need vitamins, we also need minerals to grow, develop and be healthy. Our body uses these minerals to carry out different functions - from building strong bones to sending out nerve impulses. There are two kinds of minerals: macro minerals and trace minerals. The macro mineral group is made up of calcium, phosphorus, magnesium, sodium, potassium, chloride, and sulfur. These minerals are needed in large numbers by the body and hence the term macrominerals. Traceminerals as the name suggests are required in smaller amounts by the body. Iron, manganese, copper, iodine, zinc, cobalt, fluoride, and selenium are all traceminerals.
Fats
Like carbohydrates and proteins, fats are one of the three major parts of the food you eat. The body uses fat as a source of fuel and fat is the main storage form of energy in the body. We need some amount of fat in our diet for good health but at the same time, too much of fat or the wrong type of fat is not healthy. They help absorb some vitamins. They protect the nervous system tissue in the body and also are the building blocks of hormones . So kids’ fat is not bad, but eating the right amount and the right kind of fat is the key.