Healthy eating habits must be inculcated early. Healthy meal plans are especially essential for children under the age of five as these initial growing stages require more nutrients and dietary attention. Moreover, children are often picky eaters and show resistance towards a healthy meal, thus, making it more important to be patient and respect the child’s appetite, without compromising on the basic nutritional requirement. Following are some ideas to keep in mind while making a meal for your kids.
For 1-2 year-olds
According to the American Academy of Pediatrics, 1-year-olds need daily nourishment of about 1000 calories, 700mg calcium, 7mg iron and 600 IU of vitamin D. Such dietary requirements can be achieved by giving the following food item,
Soft fruits: Bananas, peaches, grated apples.
Lentils: Daal is rich in protein and carries amino acids that help the body synthesise protein.
Vegetables/ vegetable soup: Carrot and potato soups provide fibre and are good for the eyes too.
Milk & Yogurt: They both are good sources of calcium and protein. Also, yoghurt can be topped with fruits and nuts for extra nourishment.
The above can be spread across three-quarters to one cup of food three to four times a day, plus one to two snacks between meals.
For 2-3 year-olds
Children outgrow mashed and bland food at this age and can eat the regular food cooked for the rest of the family. However, always monitor the minimal required nutritional intake. As most toddlers are picky eaters, one should avoid fixating on a specific meal and give your child lots of love and encouragement to eat. Include a variety of healthy food options like,
Vegetables and fruits
Whole grain foods such as whole grain pasta, oats, barley and quinoa
Protein & Iron-rich foods such as meat, fish, poultry, dried beans, peas, lentils, nut and seed butter, tofu, eggs, milk, yoghurt, spinach, cheese and fortified soy beverage.
Also, large quantities of milk/dairy can hinder the absorption of iron and can result in iron deficiency. Hence, it is necessary to regulate the consumption of milk. American Academy of Pediatrics recommends daily consumption of no more than 450 ml of milk to avoid any disruption in the appetite.
For 3-5-year-olds
Children are often hyperactive at this age and need frequent meals to fulfil daily nourishment needs. Hence, they should be provided with smaller more frequent meals packed with nutrients throughout the day. Adding fruit snacks, peanut butter, hummus and nuts to their daily diet will give them that extra nutrition. Some habits parents/caregivers can adopt that can help your child eat well include,
Sit and eat with your child
Make the meals interesting - offer a variety and change in food options
Ensure each meal is packed with nutritious food
Don’t rush, give your child enough time to eat
Let your child eat
Reduce distractions, like screen time, at mealtimes
Do not introduce junk, packaged or other unhealthy foods options between meals or otherwise
The Eyes are one of the most sensitive organs that we possess. Due to increased screen time, pollution and unhealthy lifestyles, poor eye health has b...
Heart disease refers to various heart conditions that can affect heart functioning. It is one of the most common and leading causes of death in India....
Maintaining the motivation to work out whilst travelling often seems hard. Where will I find a gym? Shall I pack my exercise clothes or not? How will ...
The journey towards a healthier life may have varied approaches for different individuals depending on your personality, work routine, personal life a...
With the advancement in treatment modalities, there is an improvement in the treatment and cure rates of cancer patients. As a result, more children w...
Kidneys are a part of the urinary tract system and are one of the most vital organs of our body. Kidneys have many crucial functions, including cleani...
Nutritional deficiencies often first manifest changes in skin quality, and what you eat can influence how your skin appears. Certain nutrients can pro...
The largest organ of our body, the skin, often gives the first indicators of what is happening inside our bodies, whether it is internal troubles or a...
You are not alone if you feel like you are tired all the time. Having a tough time getting out of bed in the morning, wanting to nap all afternoon, or...
During the current times of work-from-home and online schools, people have become more prone to back pain from sitting for long hours and often in bad...
Meditation is a set of techniques that when practised, encourage a heightened state of awareness and focused attention. A habitual process where we tr...
Cardiovascular diseases are the number one cause of morbidity and mortality after the age of 40 years worldwide. In India, heart disease starts much e...
The Importance of a Regular Routine During Lockdown
The emergence of COVID-19 has left the whole world baffled. Sudden change is hard to accept, and concerning the pandemic, this change is now enforced ...
Knowledge about the therapeutic, toxicological effect of plants, minerals and other herbs goes back all the way to prehistoric times when people migra...
Gastrointestinal problems are basically disorders related to the digestive system. A low-fibre diet, stress, food intolerances, consuming a large numb...
Since time immemorial people have tried to find medications to alleviate pain and cure illnesses. In the process healing properties of certain medicin...
They say you are what you eat. And this is best explained in no better place can than your teeth. Cavities, the most common dental devil, shouldn&rsqu...
That big slice of pizza you had is not always the reason behind some unexplained health concerns. Are you trying to spot the culprit? Sometimes it can...
How to Take Care of Your Skin Naturally at Home: 5 Simple Ways
Many people worry and suffer from problems like dryness, acne or rough uneven skin amongst others - a combination outcome of your diet, lifestyle, gen...
Pregnancy is a wonderful time, filled with excitement and anticipation of a new addition to the family. The early weeks of pregnancy can be exciting, ...
Covid -19 Pandemic: Lessons Learnt and the New Normal as we see it
What seemed impossible has now been achieved by a virus. The Covid 19 pandemic has affected everyone in the world, in ways big and small. The effects ...
Does your health status bother you? Do you get nightmares of falling prey to health issues or diseases? Are you looking forward to a healthy life? If ...
A Brain Stroke occurs when the blood supply of your brain is reduced. Due to the blockage of oxygen and nutrient supply, the brain cells rapidly begin...
Pandemic times or not, the growth trajectory for home care services has been sturdy with a calling for quality and affordable healthcare services in t...
They say only a life lived in the service of others is worth being lived; but have you ever imagined yourself serving people even after you die? Today...
Lifestyles are changing; habits and constant stress are affecting health in a drastic way. We all know how important routine health check-ups are, esp...
There is at least one song that triggers an emotional response in our system every time we listen to it. It usually is a song with relevance or memory...
Healthy eating which is a part of lifestyle modification and includes exercise and meditation too, can help you prevent, control, and even reverse dia...
The absence of mental health problems does not entirely indicate strong mental health. In fact, being mentally or emotionally healthy is a lot more th...
While the monsoon brings with it, its own charm and a relief to the warm summers, the season also brings along a variety of diseases. The combination ...
Simply put, a ventilator is a machine which helps patients to breathe when they cannot breathe on their own. It is also known as a respirator. It work...
COVID-19 has become the buzzword for quite some time now. All sorts of debates rise around the corner. Often in such distressing times pregnant women,...
After an entire night of unprecedented tossing and turning, you will possibly wake up feeling sleepy, and extraordinarily grumpy. Weary mornings follo...
Cosmetic surgery offers solutions to dramatically reshape and contour the abdomen. Two of the most popular and effective options are tummy tuck and li...
Burning Sensation in Stomach: Causes, Treatments and Home Remedies
A burning sensation in the stomach occurs as a result of indigestion or food intolerance. Sometimes, it may indicate a more serious underlying problem...
An antibiotic is probably among the most efficient drugs for treating bacterial infection. There are two most common ways through which antibiotics fu...
Vomiting in Children: Symptoms, Causes and Treatment
Nobody likes to see their little bundle of joy quiet and low on energy. Vomiting is a common occurrence in children and adults alike, but persistent v...
Spices do more than just enhance the taste and flair of your favourite meals; most of them contain huge portions of various nutrients and antioxidants...
Urine plays a vital role in eliminating waste products and other excess elements from the body. Its color varies greatly, providing much useful inform...
Urobilinogen in Urine: Normal Range, Causes and Treatment
Urobilinogen, a colourless compound derived from the breakdown of bilirubin, is a natural component found in urine. Its presence and levels can provid...
Typhoid fever, also called enteric fever, is a potentially life-threatening ailment caused by the Salmonella typhi bacteria and is a significant publi...
Fever is a temporary increase in body temperature that can occur to anyone. It is a common symptom that can occur due to various reasons, like infecti...
Yellow Discharge Before Period: Causes, Treatment and Prevention
Menstrual cycles can be unpredictable, and women often experience various bodily changes leading up to their periods. One such change is the appearanc...
Hypochondriasis: Signs, Symptoms, Causes and Treatment
Have you ever found yourself constantly worried about having a serious illness despite reassurance from doctors? This persistent fear and preoccupatio...
15 Health Benefits of Eating Jamun and its Nutritional Value
Did you know a small, purple fruit could revolutionise your health routine? Jamun, also called black plum or Indian blackberry, packs a powerful nutri...
Did you know a common herb in your kitchen could be a powerhouse of health benefits? With its aromatic leaves, rosemary is more than a tasty addition ...
12 Foods That Beat Fatigue: What to Eat for Energy
Do you often feel exhausted, struggling to make it through the day? Fatigue affects millions worldwide, impacting their quality of life and productivi...
Orthopaedic problems in children can be a source of concern for parents and caregivers. Orthopaedic problems encompass a spectrum of conditions that a...
Managing normal blood sugar levels is crucial for optimal wellness, primarily when regulating diabetes. Blood sugar, or blood glucose levels, refers t...
8 Effective Home Remedies for Piles (Haemorrhoids)
Haemorrhoids or piles are one of the most common conditions affecting people worldwide. Piles happen due to swelling and inflammation of the anal and ...
A stiff neck can be frustrating and painful, making it hard to move and do everyday things like driving or working. Pain and stiffness can disturb sle...
Leg Cramps at Night: Causes, Treatment and Home Remedies
Many of us experience leg cramps at night (nocturnal leg cramps). They are involuntary muscle contractions that can be distressing, causing discomfort...
Low Sodium Diet: Benefits, What Foods to Eat and Avoid
The significance of a healthy meal cannot be overstated, especially when managing our overall well-being. One aspect of a healthy diet that often gets...
Lower Left Back Pain: Causes, Treatment and Home Remedies
Lower back pain left side can be a painful experience that affects your daily life. It can range from a dull ache to a sharp, shooting pain. One may e...
Open Pores: Types, Causes, Treatment and Home Remedies
Many individuals strive to achieve flawless skin. One common obstacle in this pursuit is dealing with open pores. These open pores on face can make yo...