Rules for providing healthy food for children (all parents must know!)

Providing healthy food for children since childhood is very good for their growth and development. Not only does it make optimal growth, the risk of children developing chronic diseases as adults can also decrease.

As a starting point for instilling this child's habit, of course you have to be smart in choosing a variety of healthy foods. If you want nutritional needs to be fulfilled properly, understand about nutritious foods for children that should be presented in their daily menu.

Why is providing healthy food for children important?

Without realizing it, being busy at work or doing activities every day sometimes causes parents to pay less attention to choosing healthy food sources for their children.

On this basis, most children love to buy unhealthy snacks because they do not understand the side effects.

Take for example fried foods, sweets with high sugar content, or snacks that contain lots of coloring.

It is feared that this habit can be carried over to adulthood which then has various adverse health effects.

So that, not only can prevent disease attacks, providing nutritious food for children also offers a myriad of benefits such as:

• Stabilizes energy supplies in the body.
• Improve mood (mood).
• Helps maintain ideal body weight.
• Helps prevent mental health problems, such as anxiety, depression, and ADHD.

Meanwhile, if it is not accustomed to eating nutritious foods from an early age, the risk of children developing chronic diseases is also higher.

Starting from heart disease, diabetes, high blood pressure, to obesity in later life. Of course you don't want this to happen to your baby, right?

So from now on, it's best to cultivate healthy eating habits to help support children's growth and development.

What are the sources of healthy food for children?

In order to meet the nutritional needs of school children, including during the development period of children 6-9 years, it is not only the portion of food that must be considered.

Providing healthy food for children helps support cognitive development and physical development of children.

However, the diversity of its food sources should not go unnoticed.

Before you provide healthy food for children, you should know the various choices of the best sources.

Here's a series of nutritious meals for children every day:

1. Food sources of carbohydrates

Carbohydrates are one of the main sources of energy for the brain which are needed in various metabolic processes.

This is because when they enter the body, carbohydrates are immediately converted into glucose or blood sugar.

Furthermore, it is the glucose which is responsible for producing energy for all the work of organs, cells and body tissues.

There are two types of carbohydrates as a source of healthy food for children, namely simple and complex carbohydrates.

Both have different food sources. Brown sugar, white sugar, honey, candy, soda, and cakes are some foods that contain simple carbohydrates.

While food sources of complex carbohydrates include wheat, pasta, beans, potatoes, bread, rice, and several types of vegetables and fruits.

2. Food sources of fiber

If you want to serve a plate of nutritious food for children, don't forget to include a source of fiber in it.

The reason is, fiber is useful both for smoothing the digestive system, normalizing blood sugar, preventing various heart diseases, while maintaining an ideal body weight.

Not only that, this source of healthy food for children can also make them feel fuller for longer.

Just like carbohydrates, there are two different types of fiber. Includes water soluble and insoluble fiber.

Various choices of fiber sources are as follows:

• Vegetable
• Fruit
• Nuts, such as soybeans
• Whole grain cereals
• Whole grain pasta
• Whole wheat bread

Try to choose fresh food items, such as fresh vegetables and fruit, rather than canned or dry foods.

Because most packaged foods contain high amounts of sodium, so it's not good for your little one's health.

3. Healthy food sources of protein for children

Apart from being the body's most important building block, protein also functions to replace damaged tissue.

Children need protein as a source of healthy food to support their growth and development process.

There are two types of protein that you can provide to help meet your child's daily nutritional needs, namely animal and vegetable protein.

Food sources with animal protein in the form of red meat, chicken, fish, eggs, milk, and dairy products such as cheese and yogurt.

Sometimes, parents can give children milk to help meet their nutritional needs.

Meanwhile, foods with vegetable protein sources include nuts, seeds, tofu, tempeh, oncom, wheat and oats.

4. Healthy food sources of fat for children

Nearly about 60 percent of the human brain consists of fat. That is why fat is one of the important molecules that should be present in healthy food sources for children.

Omega 3 fatty acids, for example, can help develop the brain in babies and children.

Even though it is needed in sufficient quantities, that does not mean you can provide too much fatty food.

It is important to note that fat is divided into two major groups, namely good fats and bad fats.

Food sources with good fat content include nuts, avocado, olive oil, canola oil, seeds, fish and eggs.

Various types of good fat sources contain high enough unsaturated fat, so they are useful as nutritious food for children.

This is different from food sources of bad fats which consist of trans and saturated fats, including fried foods, coconut milk, fast food, and packaged foods.

5. Food sources of vitamins and minerals

In addition to providing nutritious food sources with macro nutrient content for children, provision of micronutrients is also important.

Minerals and vitamins for children are a source of micronutrients that must also be included in their daily diet.

Obviously, because vitamins and minerals help support brain function, organ development, central nervous system, and muscles.

Various choices of food sources that you can provide to children include vegetables, fruits, animal foods, tempeh, tofu, and nuts.

Indeed, there are many sources of vitamins and minerals that can meet the daily nutritional needs of children.

Coupled with the many types of vitamins and minerals, so that the more variety of food choices.

Here are some types of food sources of vitamins and minerals that can be processed as a children's diet:

• Avocado
• Banana
• Melon
• Green vegetables (such as broccoli)
• Orange juice
• Papaya
• Beans and string beans
• Potatoes with skin
• Tomato
• Fish, shellfish and oysters
• Low or nonfat dairy products
• Nuts (including almonds, kidney beans, peas, peanuts, and soybeans)

In fact, in some cases, giving a child's appetite-enhancing vitamin can help increase appetite for children who have difficulty eating.

An important principle in providing healthy food for children

At first glance it looks easy and trivial. However, don't be careless when providing nutritious food for children.

Here are important rules that parents should understand:

1. The more various types of food, the more nutrients you get

If you are shopping for healthy groceries for children, don't buy the same ingredients.

The more variety of food your little one consumes, the more nutrients he will get.

The reason is, there is no perfect food that can meet its nutritional needs.

In addition to meeting his daily nutritional needs, combining a variety of dietary variations also prevents boredom in your little one.

Because if you are already bored, your child may even become on strike or lazy to eat.

So, try to buy and prepare different food ingredients every week so that the children's food menu is always different.

2. Get the child used to breakfast every day

Breakfast is very important because it contributes a certain amount of energy to support children's activities since the morning.

Especially because starting in the morning, children already need a lot of energy for activities and studying at school.

So, what happens when a child goes to school with an empty stomach and growling?

Instead of focusing more on learning, children may find it difficult to concentrate and absorb lessons because of their weak body.

In addition, breakfast also helps provide a little energy reserves before it is fully filled at lunchtime for children.

If necessary, you can also provide school supplies for children to fill their stomachs and prevent them from snacking carelessly when hungry.

3. Make mealtimes a priority

Since childhood, don't get your children to eat while pursuing other activities. Whether it's playing, tinkering with gadgets, or watching TV.

This can make him less focused when eating, even a bad habit until adulthood.

Making mealtimes an important routine to build healthier habits.

In addition to serving various sources of healthy food for children, make it a habit for him to eat with other family members at the dining table.

Spending time eating with children like this can be a great opportunity to monitor their daily eating habits.

You can ask about what foods and snacks your child has eaten this day, and remind them of the pros and cons of consuming these foods.

In fact, this method can build stronger interactions between family members.

Don't forget to set a good example during meals, if you want your little one to adopt good eating habits from an early age.

4. Involve the child more often when choosing food intake

In the beginning, children may be more interested in choosing types of food that are less healthy but delicious for them.

Your job here is to help children sort out which types of food are good and which are not good for consumption.

Also teach children to read food labels before buying them.

The goal is that they know what nutrients are in the food they choose.

5. Limit consumption of sugar, salt, and fat in a day according to the rules

Although needed by the body, daily intake of sugar, salt and fat should not be too excessive or even deficient.

Ideally, the maximum daily sugar consumption is 50 grams or about 4 tablespoons.

While salt should be no more than 5 grams or the equivalent of 1 teaspoon per day.

Likewise with fat that should not be more than 67 grams per day or the equivalent of 5 tablespoons.

This amount includes those contained in food and beverages.

Don't forget to pay attention to the labels on food for children

Don't just look at prices when shopping. Many mothers tend to look at the price and brand of a food product.

In fact, another important thing that must also be considered is reading the food label.

Yes, there will be times when you will buy processed foods. To find out the nutritional value of these food products, you can look at their nutritional value.

Choose products that are low in sugar, saturated fat, and sodium.

A food item can be said to be "good" if each portion contains 5 percent or less of the daily capacity of sugar, saturated fat, or sodium.

Meanwhile, a food item is said to be "less good" if each portion contains more than 20 percent or more of any sugar, saturated fat, or sodium.

How to teach healthy eating habits for children

Here are smart tips to teach children to get used to eating healthy foods from an early age:

1. Increase the time to eat with family

Eating with family can be the first step to teaching children to eat healthy foods.

Because in this way, children can pay attention to their eating habits and the types of food eaten by other family members.

This can also encourage curiosity to taste new types of food that may not have been tried before.

You can also accompany and reprimand children when there is a way to eat that is not right. For example, the wrong position when using a fork, or drinking too much when eating.

But remember, giving warnings to children should still be in the right way so that it is easier for children to accept.

2. Give healthy snacks

Instead of giving children too many main meals, it's better to provide snacks between meals.

However, don't be careless when providing sources of healthy snacks for children. Make sure the snacks are healthy without the high salt, sugar and fat content.

No less important, the provision of snack portions must also be calculated properly.

Don't let your child find it difficult to eat the main meal because they are too full with the snacks you provide.

3. Avoid eating while dealing with gadget

Whether you realize it or not, maybe once in a while you let your child eat while watching TV holding a tool games his favorite.

The goal is indeed good, namely to make the child calm and stay in place while eating without having to pull a tendon.

In fact, this method actually makes it difficult for you to control your child's eating portions.

Your little one may suddenly feel full, eat too much, or even eat a very long time.

This is of course because the child feels too preoccupied with gadget in front of him.

So it is important to consider that this is not a way of teaching children to eat healthy and well.

The solution, let the child eat at the dining table, or at least he can eat without "distraction" from electronic devices.

4. Do not use certain foods as gifts

Even though it is more powerful, you should avoid luring your children with gifts of candy, chocolate, or certain other foods.

This method is not the right step to teach healthy eating habits in children.

The reason is, children may think that these foods are much more valuable than the food you are used to giving.

In fact, the daily food that you provide is actually healthier than a bar of sweet chocolate full of sugar.

5. Set a good example

Children are excellent imitators. That is why, try to always set a good example while teaching children healthy eating habits.

For example, by eating more fruit after meals, reducing snack foods processed, or trying new types of vegetables.

That way, children will not feel as if they are "forced" to do this and that while eating.

Conversely, because you and the people closest to them are also doing the same thing, the child will feel as if he has "friends".

6. Invite children to shop and cook together

If all this time your child has always waited until the food is cooked and perfectly done on the table, now try changing the routine. Every now and then, involve the children in shopping and cooking together.

There are good benefits when you teach your child to have healthy eating habits this way.

Besides the children understand more about the many types of side dishes, vegetables, and fruits, the child's mind can also be more open.

Children become more aware of the importance of eating various types of food in order to meet their daily nutritional needs.

Here, children can learn more about the choice of daily food sources.

You can also provide further understanding if these various food sources can help support its development.

That way, children can understand better and are not afraid to try new types of food.

Example of a healthy diet for children in a day

In order for the child's daily nutritional needs to be properly fulfilled, here's an example of a nutritious diet for children that you can cheat:

Breakfast (breakfast)

Fulfill your child's energy needs in the morning through food sources rich in carbohydrates, protein, fiber, minerals and vitamins.

In addition to helping you feel full longer, eating breakfast regularly every day also helps prevent excess weight gain.

Examples of breakfast menus such as:

• White bread
• Tomato and lettuce wedges
• Omelette
• Milk

Interlude (snack)

The portion of snack food is not as much as the main food menu.

However, its provision is no less important in order to help meet the daily nutritional needs that may not be fulfilled optimally from the main food.

Examples of snacks such as:

• Yogurt with mixed fruits

Lunch

Lunch is responsible for restoring the child's energy lost after activities since morning, as well as maintaining it until dinner time arrives.

Try to eat the lunch menu to meet about one-third the amount of energy, vitamins, and minerals for children. Examples of lunch menus such as:

• White rice
• Pepes goldfish
• Delicious tempeh
• Stir fry spinach

Interlude (snack)

• Shrimp dimsum

Dinner

After the child's energy runs out for activities in the afternoon and evening, replenish them through their dinner intake.

Fulfill children's energy needs by providing various sources of macro and micro nutrients.

Examples of food menus such as:

• White rice
• Stir the beef with paprika
• Tofu soup
• Stir fry the long beans

You can actually readjust your daily food servings with your child's favorite types of food.

However, make sure you provide a variety of different foods every day to ensure that your nutritional needs are fulfilled.

Are there foods that children should avoid?

It is important to pay attention when teaching children the habits of eating healthy foods. It's best to limit your child to eating foods that are high in salt, saturated fat and sugar.

Examples of unhealthy foods for children include potato chips, biscuits, chocolate, cookies, ice cream, candy, and fried foods.

Fast food and junk food such as spicy chips, potato chips, dim sum, pies, burgers, and pizza are also high in sugar, salt and fat.

That's why these foods are actually low in fiber and the nutrients in them.

In fact, not infrequently these foods actually contain "bad" fats which can increase the risk of children experiencing various diseases in the future.

Starting from obesity from an early age, diabetes, to heart disease. Sugary drinks high in sugar are also not good for children because they can damage the health of their teeth.

Sugary drinks high in sugar such as sports drinks, sodas and other soft drinks.

In addition, caffeinated foods and drinks are also not recommended for children to drink. This is because caffeine can inhibit the absorption of calcium in the body.

Caffeine is also a stimulant, meaning it provides children with artificial energy. Take for example like coffee, tea, and energy drinks.

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