Forcing your kids towards a healthy lifestyle seems like an impossible task. Every day you have to come up with creative ideas to sneak in some vegetables in your little one’s lunch box. But once you get the hang of it, you can create yummy meals for your family.
Understanding “what” to eat is just the beginning; the challenging part will be following a healthy lifestyle with consistency. The reason behind the resistance from your kids is the unhealthy environment around them. Most kids at their age indulge in junk foods or sugary sodas, even at school. It really tests one’s patience.
Macronutrients Keep Your Body Running
Macronutrients are the primary nutrients that can strengthen the body and help your kids grow. For a child, eating broccoli would be their last choice. But you know that wholesome foods are essential for their healthy growth.
Macro means “large,” so the term macronutrients imply nutrients taken in large quantity. As we are growing, it is essential to include nutrients like fats, proteins, and carbohydrates in our diet. Despite the primary macronutrients, you can also have vitamins, minerals, and other plant-based nutrients for your little one.
Include Right Dose of Carbohydrates
As the primary source of energy, carbohydrates work best when eaten raw. Your children are always playing, running, or busy in other physical activities. They need enough energy to function efficiently. Carbohydrates offer up to 50-60% of the energy any child requires. The two types of carbs are simple and complex, also known as starch.
Simple carbs are made up of a single sugar molecule and can be easily found in fruits, milk, and refined sugar. Including fruits and milk in your child’s diet is the best option, since they are also rich in fiber and other nutrients. While we suggest you use a small amount of refined sugar occasionally, it doesn’t offer much apart from the sugar.
This type of carb is found in grain products such as bread, pasta, rice, and crackers. They might be healthier than simple carbs, but they don’t bring much on the table either. The best way to harness the full potential of carbs is to add wholesome foods to your meals. Healthy foods like oats, whole wheat, brown rice, etc. offer not only complex carbs but also fiber, vitamin B, and iron.
Fiber should be Another Macro Part of the Diet
Fiber, found in plants, is a nutrient that your body never absorbs –no calorie intake. It is intended to flush any toxins out of our bodies. Diets that include a fair amount of fiber help your kids in the longer run. Some of the benefits of fiber intake include a lower risk of heart disease, constipation, high sugar levels, and obesity.
For an active lifestyle, ensure to add plenty of fiber in your child’s meal plan.
|9-13 Male||31 gm.|
|9-13 Female||26 gm.|
|14-18 Male||38 gm.|
|14-18 Female||29 gm.|
Don’t Forget to Add Fats
A healthy addition to a child’s diet. Children heavily rely on fats for healthy and strong growth. Fats make up cells, vitamin D, and hormones. Not only that, but fats also protect our nervous system and transport vitamins within our body.
You might want to add healthy fats and cholesterol in their diet for healthier brain development. While fruits and vegetables have little to no fats in them, you can turn towards meat, plants, nuts, and seeds to meet their fat needs.
Unsaturated fats, found in fish and plants mostly, are the healthier kind of fats. These fats promote adequate cholesterol levels and are found to be heart healthy.
Another kind of fats, Omega 3 fatty acids, contribute to the healthy development of the brain, nervous system, and eyes. They are also known for their anti-inflammatory and anti-diabetes qualities.
Macro Meals are Important for Kids
You can find the right ingredient to prep macro meals in the UK. Macronutrients should make up a considerable part of your child’s diet. Be creative and find new ways to involve macronutrients in the meals. Apart from macronutrients, ensure to include other foods that contain vitamin A, B, C, D. E, and K.