Play with Food — Eating Healthy Is a Must for Kids
Teaching our children about proper nutrition is a key to ensuring they are healthy. Extra care and attention are required for children who participate in sports. This article serves the best information on child’s nutrition — in particular for ones associated with sports.
Whether you have a toddler or a teen, here are five of the best strategies which you must implement to encourage smart eating habits and improve nutrition in your children:
• Have regular family meals throughout the day
• Serve a variety of healthy foods and snacks
• Eat healthy and become a role model for your kids
• Encourage kids to eat everything including fruits, dry fruits, vegetables, pulses, milk product and other food items
It is sure that eating well can be hard and sometimes the food may seem tasteless or have a bad taste. Also, the hectic family schedules encourage children to munch on fast foods or processed foods, which are readily available. This is one of the prime reason that kids lack nutritional factors nowadays. But, some tips can help make the above-mentioned strategies a part of the daily diet for the families as well as the children.
Family meals are to be a comforting ritual for both parents and children. Children like the purity of family meals and parents get a chance to catch up with their kids. Kids who are regular to family meals are:
• More likely to eat fresh fruits, vegetables, and grains
• Less prone to munch on unhealthy foods
A Basic Notion of Healthy Food
An elementary understanding of proper nutrition for happy childhood will build a base for healthy kids, especially the ones participating in sports. Balance is the main idea behind it, and it is important for all kids to eat different kinds of foods.
• Whole grains such as wheat contain vitamins, minerals, and fiber.
• Grain foods such as bread, cereal, rice, pasta, and others that provide carbohydrates, necessary for energy.
• Fruits and vegetables, which have a high amount of vitamins and minerals that are essential for proper growth, development, and overall functioning of the body.
• Dairy foods like milk, cheese, and yogurt, which provide the body with carbohydrates, protein, and important vitamins and minerals.
• Calcium and vitamin D are essential for sporty kids because these elements help build healthy bones and control muscle contraction.
• Protein food items such as meat, poultry, fish, eggs, dry beans, and legumes, needed for energy and healthy muscles.
Top Nutritional Tips for kids involved in Playing
Here are some of the tips that you need to take into consideration for providing nutritious food to your child who is involved in sports.
Make Sure the Child Drinks Enough Fluids
• Children have special needs for fluid diet. As compared to adults, kids are more expected to suffer heat illness when playing under the sun or in hot seasons.
• Provide the kids with sports drink to prevent fatigue and dehydration. Experts suggest that light sweet and flavored drinks do a better job than water to prevent dehydration.
• Make the kids habitual to drink according to a definite schedule as to drink after every 20 minutes to keep the body hydrated.
Protein is Important
• Protein plays a vital role in building muscle, fighting infection, and hence controls the growth and maintenance of the body.
• Top protein food sources are poultry, meat, fish, cheese, yogurt, milk, and beans.
• Help the young muscles to recover faster, but how? Make children eat and drink a high protein snack within 30 minutes after completing the exercise.
Don’t Forget Adding Fat
• It is true that high-fat diet is not healthy, but putting kids on a zero-fat diet can also harm them.
• A small amount of fat in the diet is important as it is a key energy source for young children who are primarily involved in sports.
• Low-fat foods will provide a considerable amount of energy and strength to children.
Target Carbohydrates for Energy & Proteins to Build
• Carbohydrates are the primary energy source that stores glycogen for exercise.
• Top food sources like rice, bread, milk, yogurt, and cereals are a rich source of carbohydrate.
• Eat a considerable amount of carbohydrate, moderate protein meal to continue the muscle recovery process.
Hence, balance and variety in the diet are essential as it provides the child with all the nutrients. Although, it is important for parents to ensure that the food is made interestingly so that kids can happily munch on it.