Healthy eating tips for kids

In today's era of innumerable fast food outlets, the taste appetising food items have become a headache for parents and caregivers. Reason being, these processed and appetizing foods have established themselves among children who now refuse to eat the green veggies and other healthy  items and throw tantrums all day , demanding pizzas and burgers. But, it's mandatory that parents induce into child the habit of eating natural and healthy foods to ensure great physical and mental health and growth. We are here with some useful tips that can help the new parents in achieving this:

1. Prioritise Breakfast: It's popularly quoted 'Have breakfast like a king, lunch like a commoner and dinner like a beggar'. The essence is, breakfast should be the heaviest and most filling meal as it marks the start of one's day. Must include proteins and carbs as it will keep the child full till late afternoon.

2. Stop Using Fast food as a bribe: A very common behaviour is observed that parents try to bribe the child that if they do a certain task properly, they will get them their favourite pizza/ fast food of their choice. It needs to be understood that everything children learn is from parents, and they need to refrain from this behaviour. Instead, they can say that if the task is done they'll cook a new and tasty recipe of some healthy vegetable/ fruit.

3. Encourage hydration: Parents should educate children about the importance of hydration and ensure that the child is drinking maximum water suitable according to his/ her age. Water makes the body function smoothly and is very essential for a healthy gut.

4. Involve your child in meal preparation: Involve your child in meal preparation and cooking. Let them see how the veggies change colours once put in the pan or cooker. Children are curious in nature, make use of their curiosity. Try to include colourful fruits to keep them engaged.

5. Be a role model: As said earlier, children learn from parents. So set an ideal example for them by practising healthy eating habits yourself.

Common Nutritional Deficiency In Teenagers

Teenage/ adolescence years are a perilous period for growth and development, and adequate nutrition is necessary during this time. Unfortunately, many teenagers suffer from nutritional deficiencies, which can impact their health and well-being. It needs to be understood that the nutrition developed in this age only sets the base for a enduring healthy body. Here we would be discussing some most common nutritional deficiency hitches and their possible solutions:

1.  Iron Deficiency: Iron is essential for healthy red blood cells, which transport oxygen throughout the body. Teenagers, especially females, are at a higher risk of developing iron deficiency anaemia due to growth spurts, menstruation, and poor dietary choices.

2. Vitamin D Deficiency: Vitamin D is necessary for strong bones and a healthy immune system. Teenagers often have insufficient exposure to sunlight thanks to the new age revolution of e-sports and online games, which is the primary source of vitamin D, leading to deficiencies.

3.  Calcium Deficiency: Calcium is important for healthy bones, and teenagers require more calcium during growth spurts. A lack of calcium in the diet can lead to weak bones and increased risk of osteoporosis later in life.

4.    Vitamin B12 Deficiency: Vitamin B12 is essential for healthy red blood cells and nervous system function. Deficiencies are more common in teenagers following a vegan or vegetarian diet, as this vitamin is primarily found in animal products.

5. Zinc Deficiency: Zinc is necessary for a healthy immune system and wound healing. Teenagers with poor dietary choices or gastrointestinal disorders may be at higher risk of zinc deficiency.

Teenagers' health and welfare may suffer long-term effects from nutritional deficits. A doctor’s or dietitian's help must be sought after to ensure the optimum level of nutrients are absorbed in the body. Healthy eating habits like eating green veggies, fruits and fibre rich items must be inculcated. Teenagers can be helped by early detection and appropriate correction of the typical dietary deficits they experience, guaranteeing a healthy and happy future for them.