Balanced Diet For Children
Balanced Diet For Children
Obesity is one of the biggest problems all over the world and the fact that some countries are even going to the extent of labeling the condition as being a pandemic given the rate with which it is spreading. The fact that a number of people are still under the impression that the most disastrous effects of the condition are limited to the imprint it has on an individual’s aesthetic appeal shows that there is a lot of misinformation surrounding the condition. In fact, when talking about the more serious effects that obesity has on an individual’s life, the aesthetic impact is by far the least important. Some of the more serious medical conditions that are directly related to obesity include heart failure, chronic respiratory infections and a number of other life threatening ailments such as cholesterol and blood pressure. While there are a few individuals that can always point to factors such as hereditary and genetics as being the primary contributors to the condition, the more common cause is a combination of the lack of proper nutrition as well as a lack of adequate exercise. The lack of proper nutrition is a common problem given the fact that most of us lead very hectic and fast paced lifestyles – thereby relying heavily on fast foods such as hot dogs and burgers. While these foods are undoubtedly very tasty, they lack any of the required nutrients and vitamins that our bodies require in order to maintain tip top shape and are crammed heavily with empty calories that serve no other purpose apart from being converted into fat cells that are stored in the fatty tissue of the body. Regular exercise is the best way to get rid of this additional fatty tissue and convert the fat mass into muscular tissue – thereby increasing body strength as well as bettering the physique of the individual. Counting calories is one of the best methods of weight loss as it ensures that the individual does not deprive the body of the amount of nutrients and vitamins needed by the body to carry out the day’s work and also ensures that some amount of weight is lost on a regular basis through exercise. It is essential to understand that simply cutting out all calories from your dietary intake is an unhealthy method of weight loss because of the fact that your body does rely heavily on calorie intake in order to be able to create the energy that it requires to complete daily chores. Depriving it of this energy would mean that your body is unable to handle the workload expected of it and lead to weakness, lethargy or even depression after some time. As a result, it is extremely important to take note of the kinds of foods that you are consuming in order to avoid any complications that may arise out of not choosing to eat the right kinds of foods.
Because of the fact that obesity is such a common problem all over the world, there are a number of healthy diet plans that have been developed all around the globe in order to help people fight off the dangers of obesity. Before getting into the details of these healthy diet plans as well as diet chart for kids, it is important to understand that your commitment to the goal is of immense importance. Not being committed enough will see you lose touch with the program in anything from a few days to a couple of weeks. Understanding the different roles that the various food groups play in our dietary cycle will help substantially in drawing up the perfect diet chart for weight loss. One of the more effective diet charts to reduce weight will need you to analyze your body to mass index ratio (which will identify if you are above or underweight) and then choose the diet plan that meets the requirements of your weight loss plan. It also looks at the kind of lifestyle that an individual leads and the amount of physical exercise that he or she gets on a daily and regular basis. These structured balanced diet charts will help an individual lose a certain amount of body fat after a specified timescale. Crash dieting is something that one should not indulge in when looking for a long term weight loss program. Since crash dieting practically stops any nutritional intake to your body, your body is likely to suffer from a shortfall of energy after a period of time. When dealing with kids, it is important to make sure that you follow a balanced diet for children as it is during this timeframe that the children’s growth hormones are at the peak of development and need to be nurtured properly in order to ensure that the child leads a healthy life. Fats are another aspect of a diet plan that is very often confused.
While a lot of people will urge you to avoid any kind of fat intake, certain fat filled oils such as flaxseed oil, olive oil and hempseed oil are known to be beneficial for heart health as well as digestion. The kinds of fats that should be avoided include animal fats and trans fats.
Before undertaking any kind of balanced diet, it is essential that you first consult your physician to identify any dangers that may erupt during the course of your program. Although individuals suffering from conditions such as diabetes, high blood pressure and heart disease are almost always asked to reduce their weight, they should never undertake any speedy weight loss programs. A slow and steady weight loss program will allow their bodies to readjust to their new dimensions and therefore make the transition much easier. When undertaking a weight loss program, it is important to make sure that you can read the labeling on the packages to make sure that you know the properties of the foods that you buy.
Referring to a healthy diet chart for kids has become more important these days due to complications like obesity. Kids tend to be attracted to a lot of junk food due to its rich taste. However, junk food must definitely be excluded from a diet chart for kids. For the development of the overall growth of kids, there should be an adequate supply of nutrition as well as protein. When these basic ingredients are absent in a diet chart for kids, the child will not show optimal growth. This is why good eating habits and healthy food preferences should be inculcated into children at an early stage itself to prevent lack of nutrition and conditions like obesity.
If you want your child to eat more fruits and vegetables, you should consume them yourself as children usually tend to imitate parents. This is one way to ensure that a diet chart for children is followed. Most children are also quite fond of eating snacks in between their meals. This habit can trigger eating disorders and should be restricted from the beginning itself. Protein is an important part of a balanced diet for children. It plays a major role in the maintenance of cells, growth, and the functioning of the body. For children between 7 and 10 years of age, the recommended daily requirement is about 36 grams, depending on the weight of the body. Turkey, cottage cheese, chicken, tofu, milk, eggs, sprouts, fish, seeds, and nuts are good sources of protein. However, protein must be taken in balanced quantities as too much of it will damage kidney growth.
Foods that contain carbohydrates should also be part of a balanced diet for kids. Most often kids get their carbohydrates from sources like candies, synthetic drinks, junk snacks, and breakfasts that are processed. These instant types of food contain B-grade carbohydrates that can be harmful and should be avoided to facilitate proper growth in kids. These types of food also contain white sugar that does not support bone heath and can be detrimental to the calcium in the bones. Synthetic food also causes an imbalance in the hormones and can initiate puberty sooner.
A diet chart for kids should also have foods rich in folic acid and vitamin C, which is very effective in increasing the natural immunity of the body. Fruits like prunes, pomegranates, raisins, blueberries, cranberries, strawberries, plums, and oranges contain high levels of antioxidants that protect the cells of the body from oxidants. Oxidants can damage the surface of the cell, change the DNA, or kill the cell completely. Using rock salt instead of common salt in the food is better as the trace elements in rock salt help in the growth of brain cells. Milk should also be part of a balanced diet for children, but drinking too much coffee or tea can reduce iron content in the body.
As food has a significant impact on the body as well as the mind, it is essential for children to maintain a healthy diet, especially during the early years. This will ensure proper functioning of the various systems of the body keeping the child healthy and free from eating disorders that plague the present days.
A Diet chart helps in the implementation of a healthy eating pattern. Buy your weekly provisions with your child, especially, after the child is three years old. Encourage them to pick up healthy foods. A balanced diet is provided by many of us in every meal. When the child refuses to eat in the given time, remove the plate. Do not provide options, by giving them preferences. Rewards and incentives are good methods to appreciate the child. Food should not be part of the reward program. Opt for things, toys, books, stickers, dolls and so on. A ’Star’ on their hands also works.
A mother needs to be more versatile in the ways of food presentation and simultaneously ensure a balance diet chart. The same food, as a part of everyday meal fails to bring out any interest. Pizzas and burgers, in an occasional manner are made more nutritious, by opting for more veggies and less amount of cheese. Include any ingredient, which the child prefers, in majority of their meals, such as cheese, tofu, peas and so on. Milkshakes made with fruits are nutritious and ensures the intake of fruits in children. Avoid feeding kids in front of the television. There are many other things around, which might keep their attention.
Children are too small to have three square meals. Their frequency of meals is as high as eight to ten. Feed them frequently by decreasing the quantity and follow a diet chart weight loss. This helps in course of time, to empty their plates. Children are capable of eating an adult’s diet, when they are two years old, though slightly soft and bland. Allow them to eat with their friends, as it helps to increase the quantity of the foods eaten. It might also prompt them to try out new foods. Introduce variety in their diet, by introducing one food at a time. Give them some time to accept the same, before introducing the next one. Remember; do not expect kids to clean their plates and eat a balanced diet.
To include all the macro and micro nutrients like carbohydrates, proteins, fats, vitamins and minerals it is important to emphasize on a balanced diet for your child. Keep in mind the following points while planning a day’s diet for your child.
Encouraging your child to eat healthy meals in these years will ensure healthy eating habits throughout life.
Be a good role model for your child. Encourage him to eat along with other family members on the dining table.
For good quality proteins include milk and milk products, eggs, fish or chicken in small amounts.
Although their favorite try and avoid junk foods, sodas, carbonated beverages, refined products as far as possible.
Include a variety of fruits and vegetables and whole grains in various forms, if he doesn’t eat give him in hidden form.
According to your height your ideal body should not be more than 47-48 kg. That means you need to lose the extra 17-18 kg which you have gained. Don’t aim to lose all this weight in a time span of just 30 days. It might be possible but it is not advisable. Try to lose 1kg per week that makes to 4 kg per month. Remember weigh loss is a gradual process where diet and exercise goes hand in hand, stress on any one aspect will lead you no where, leaving you with a feeling of discouragement.
Follow these simple tips to lose weight –
Eat small meals at frequent intervals. Avoiding both starving and binging. Eat slowly, that gives our body time to tell us that it is full before we’ve eaten more than we need.
Avoid simple sugars and processed carbohydrates. Choose whole cereals or whole wheat products and avoid white flour and its products as far as possible. Eat healthy, mostly unprocessed foods, including fruit, vegetables, whole grains, legumes, and limited amounts of lean animal protein. This also includes fiber in your diet which makes you feel full soon and also moves fat through our digestive system faster so that less of it is absorbed.
Consume at least 8-9 servings of fruits and vegetables including 1 green leafy vegetable daily.
Eating salads is a healthy option, but don’t replace your meals only with salads, and be careful with salad dressings, mayonnaise, and other condiments that are high in fat content. They greatly increase the calorie count and can negate the healthy aspects of a meal.
Avoid too much of deep fried, oily or fried foods. Include good proteins in the form of pulses, sprouts, milk, eggs, fish, and lean meats or de skinned chicken.
The most important nutrient that is always forgotten is water. Drink sufficient water daily to keep yourself well hydrated.
Keep in mind ‘fat free’ or ‘sugar free’ products do not mean calorie free. Make sure to read the food labels before any food item you consume. Be an aware customer.
Physical activity or exercise is a very important criterion to remain fit and lose weight. Just a simple brisk walk for 40-45 minutes or stretching exercises for lower body will help. Exercise makes it possible to create a calorie deficit and lose weight without starving your body and slowing your metabolism.