Poshan Abhiyaan: Is Your Child Healthy? 7 Nutrients All Growing Children Need
If you are wondering about your children's nutrition, here are the nutrients you should never forget to include in their diet. For a balanced diet, include a wide variety of nutrients like folate, vitamins and proteins.
The Indian government has officially flagged off Poshan Abhiyaan, the country's flagship programme to address the nutritional needs of children, adolescents, pregnant women and lactating mothers. The programme aims to improve the health outcomes for the ones deprived of proper nutrition in India. If the abhiyaan is successful, scores of malnourished people in the country stand to gain from it. Despite India's economic progress, the country still lags embarrassingly behind several health indices. Malnutrition leaves children more susceptible to infections, diseases and developmental problems. Unicef states that 43 percent of children under the age of five are underweight and 48 percent are stunted due to chronic undernutrition. This shows that even children belonging to middle-class families are well-nourished. If you are wondering about your children's nutrition, here are the nutrients you should never forget to include in their diet. 10 Healthiest Habits to Stay Fit for Life!
1. Proteins
The list has to start with proteins. It is the most important nutrient for growing children. Indian diet, which is mostly plant-based, lacks in proteins. So make it a point to include some source of protein in your child's diet every day. Children need it to grow taller and stronger, break down food into energy, build cells and stave off infection. Protein-rich foods include lentils, eggs, poultry, milk, nuts, beans and sprouts. Growing children between the ages of three and fourteen need 0.45gm of protein per pound. Mann Ki Baat, August 25, 2019: PM Narendra Modi Greets People of Nation on Krishna Janmashtami, Says ‘Swachhata Hi Sewa’ Fortnight to Begin on September 11; Key Highlights.
2. Calcium
Calcium is needed for the growth and maintenance of bones and teeth. It is also important for blood clotting, and nerve, muscle and cardiac health. Include high calcium foods to ensure your child gets enough of this vital nutrient. These include millet, milk, cheese, yoghurt, curd, spinach, tofu, egg yolks and broccoli. Kids need anywhere between 700mg and 1,300mg of calcium per day. Best Foods To Strengthen Your Child's Immune System and Prevent H1N1 Infection.
3. Iron
The importance of this nutrient can't be overstated. Iron is essential for healthy blood cells, which carry oxygen to every cell in the body. Foods such as whole grains, beans, nuts, poultry, red meat, liver, etc. are rich in iron. Growing children should have anywhere between seven milligrams to fifteen milligrams of iron every day.
4. Healthy Fats
Children need healthy fats to grow upright because they are a good source of energy. These healthy foods include whole milk, oils, nuts, meat, fish and egg yolks. Growing children should have anywhere 30 to 35 calories of fats.
5. Folate
Folate is necessary for the growth of the child's cells. Without enough folate in your child's diet, he or she may suffer from anaemia. Foods high in folate include whole grains, lentils, chickpeas, kidney beans, spinach and cereals.
6. Vitamin A
Vitamins A is important for the child's skin and eye health. Foods that contain vitamin A usually are yellow or orange in colour. Include foods like carrots, sweet potatoes, mangoes, squash, pumpkin, etc. in the diet. Other foods like fish oils, cabbage, broccoli, eggs and spinach are also rich in the micronutrient.
7. Vitamin C
Vitamin C is essential for growing children to stave off infections. It also helps the body repair itself by healing wounds and strengthening bones and teeth. Foods that are rich in vitamin C include gooseberry, strawberry, melons, potatoes, broccoli, citrus fruits, mango and papaya.
If your child's diet is deficient in these nutrients, he or she may not grow healthily. For a balanced diet, include a wide variety of foodstuffs and cut down on your child's junk food intake.
(The above story first appeared on LatestLY on Sep 04, 2019 03:07 PM IST. For more news and updates on politics, world, sports, entertainment and lifestyle, log on to our website latestly.com).