Prepare healthy meals for your kids

Healthy eating habits must be incorporated early. Healthy meal planning is especially essential for children under the age of five because this early growing stage requires more nutrition and dietary attention. Furthermore, children are often picky eaters and show resistance to healthy foods, thus, making it even more important to be patient and respect the child's appetite without compromising basic nutritional needs. There are a few ideas to keep in mind when preparing meals for your kids.

For 1-2 year olds

1-year-olds need about 1000 calories, 700 mg of calcium, 7 mg of iron, and 600 IU of vitamin D daily. Such dietary requirements can be achieved with the following food items,

Soft fruits: 🍌🍎

• bananas, peaches, grated apples.

Lentils:

• Lentils are rich in protein and carry amino acids that help the body synthesize proteins.

Vegetables/vegetable soups: 🥬🍲🥔

• Carrot and potato soups provide fiber and are also good for the eyes.

Milk and Yogurt:

Both of these are good sources of calcium and protein. Also, yogurt can be topped with fruits and nuts for added nutrition.

• The above three-quarters to one cup can be spread over meals three to four times a day, and one to two snacks between meals.

For 2-3 year olds

Babies outgrow mashed and bland foods at this age and can eat regular meals cooked for the rest of the family. However, always monitor the minimum required nutrient intake. Since most babies are picky eaters, one should avoid fixating on one particular food and encourage your baby to love and eat a lot. Include a variety of healthy food options such as,

• Vegetables and fruits
  Whole grain foods such as whole grain pasta, oats, barley and quinoa
  Protein and iron-rich foods such as meat, fish, poultry, dry beans, peas, lentils, nut and seed butters, tofu, eggs, milk, yogurt, spinach, cheese, and fortified soy beverages.

Also, large amounts of milk/dairy foods can inhibit iron absorption and lead to iron deficiency. Therefore, milk intake needs to be controlled.

For 3-5 year olds

Babies at this age are often hyperactive and need frequent feedings to meet their daily nutritional needs. Therefore, they should be offered smaller, more frequent meals packed with nutrients throughout the day. Adding fruit snacks, peanut butter, hummus and nuts to their daily diet will give them that extra boost of nutrition. Some practices that parents/caregivers can adopt that can help your child eat well include,
Eat with your child

• Make food interesting – offer variety and variation in food options

• Make sure every meal is packed with nutrients

• Don't rush, give your baby enough time to eat

• Feed your baby

• Minimize distractions such as screen time during meals

Do not introduce junk, packaged or other unhealthy food options into meals or otherwise

And lastly, don't give up!!