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Tips&Advice
Food and Nutrition
by Narpinder Kaur, February 7, 2021
As the children grow, they like to take their own decisions about what they would like to eat. Eating different varieties of food will provide nutrients to children for growth, development, and learning.
What is healthy food?
Healthy food means including different varieties of foods. There are four main food groups- grain products, meat alternatives, fruits and vegetables, and milk and its alternatives. Each food group has its own value and nutrients that are beneficial for regulating the healthy development of the children.
Vegetables and Fruits
Fruits and green vegetables provide vitamins, fibre, water, energy, and antioxidants that protect a child’s body from all kinds of diseases. Children in the school-age should have at least three servings of fruits and vegetables on their regular basis. Encourage your child to try small amounts at home. Please do not get upset they refuse to eat.
Grain Products
Grain products include cereals, rice, bread, and other items like pasta and noodles. These products have starch that gives energy to the child to do work actively and play. Whole grains with a low value of salt, sugar and fat are good for children as they give energy to the body needed to grow and develop at a regular pace.
Meat and its alternatives
Eating meat, chicken, fish, and other alternatives like eggs, nuts, tofu, or cheese gives your child protein, iron, and zinc for muscle development and growth.
Milk and its Alternatives
Dairy products like milk, yogurt and cheese have a high value of calcium and protein. It helps children to build strong teeth and bones. Children aged 4-8 need two servings per day.
Water
Water keeps the body hydrated. Children should drink water in any form to stay active and to keep the body functioning well.
enLIGHTening RCRC/Winter 2021
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