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The first three years are the easiest to build and sustain when it comes to food habits. During these years, your child tries and eats everything you offer. They do not know much about the junk available outside, as their exposure to outside food is minimal, and you can generally manage the nutrition for kids at that age.
But, at 3+ when they start schooling, they are suddenly exposed to too much outside food – healthy and junk. Thus, knowing healthy food for kids and maintaining a balance from this age is vital for their growing body and brain and to build healthy habits early on.
Importance Of Healthy Food For Kids
All TV commercials for any videos or channel that your child would want are all directed towards them, and it is very easy for kids to fall for those chocolates and processed packed foods and demand them. But, despite all these temptations, you must introduce healthy food for kids at an early age.
Having a healthy lifestyle at an early age ensures that your children are at a lower risk of lifestyle diseases such as diabetes, hypertension, etc. A well balanced and healthy diet also makes their brain sharp and improves concentration power, and in general, a healthy diet also keeps the mood better!
Why Include Nutrient-Dense Foods
While the quantities would differ, the principle of a healthy and balanced meal and healthy food for kids remain the same – at all ages, we need essential nutrients. Thus, a balanced diet for children should include the following:
Why To Exclude High-Calorie Foods (100-150 words)
While there are many things that we should include in meals for healthy food for kids, there are also a few things we must avoid. Here are things that you should limit in your child’s daily diet and keep to the minimum:
Age 3-5: Daily Nutrition Guidelines For Girls
This simple chart will help you understand what daily meal plan and nutrition needs for your girls should typically include:
Guidelines For Healthy Food For Kids (Girls) |
|
Daily Calorie Need |
Up to 1400 calories, or more if your child is active in any sport at this age. |
Daily protein need |
55 – 110 grams |
Fruits |
1 – 1.5 cups |
Vegetables |
1 – 1.5 cups |
Grains |
85 – 150 grams |
Dairy |
2 – 2.5 cups |
Things to avoid |
Slippery whole foods like grapes Whole nuts & seeds |
Age 3-5: Daily Nutrition Guidelines For Boys
This simple chart will help you understand what daily meal plan and nutrition needs for your boys should typically include:
Guidelines For Healthy Food For Kids (Boys) |
|
Daily Calorie Need |
Up to 1600 calories, or more if your child is active in any sport at this age. |
Daily protein need |
55 – 150 grams |
Fruits |
1 – 1.5 cups |
Vegetables |
1 – 2 cups |
Grains |
85 – 150 grams |
Dairy |
2 – 2.5 cups |
Things to avoid |
Slippery whole foods like grapes Whole nuts & seeds |
How To Encourage Healthy Food For Kids
Here are a few tips that can help your child develop healthy eating habits, as habits play a more important role than just introducing healthy food for kids.
Healthy eating habits and introducing healthy food for kids early can build healthy habits from early life and avoid any lifestyle diseases in the future. But it is also essential to not ignore their current health and weight. A lot of kids these days are overweight because of unhealthy snacking. Going from there to a healthy lifestyle might be challenging but unachievable. Building a habit calls for consistency. Be consistent, and you will get there soon!
Some Common Questions Parents Ask
Q1 – We are out on vacation. What healthy outside food can I offer my kids?
Eating out is not an absolutely NO NO. If your kid eats a well-balanced healthy meal daily when out for a vacation, letting them indulge in a few unhealthy meals is OK. However, you get a lot of nutritious food for kids at restaurants, such as cereals, idli, daal chawal, fruit bowl, salads, etc.
Q2 – What low-fat food options are available for kids?
Please do not fall into the low-fat food trap. Fats are essential for growing kids, and offering them healthy fats present in nuts and certain oils provides them with the calories to be full for longer.
Q3 – How do I introduce new food and ensure my child eats it?
Introduce new food to your child only when they are hungry. If possible, do not give an option or substitute and eat it with them. This will encourage them to try it for themselves too.