Every mother is concerned about the right nutrition for their child. To give them the right nutrition, it is important to add color to their plate. Fruits and vegetables in the market are now available in different colors. All you need to do is be more creative. By incorporating fruits and vegetables, we can make the plate look completely colorful which can attract the children. This will help children to get the right nutrition as they are very fussy about eating habits. So their eating experience is more delightful by adding some color along with nutrition to their diet.

Medicircle is presenting the Ask The Expert Series to know the importance and values of incorporating nutrition in children with a healthy colorful plate of fruits and vegetables. 

Karishma Shah is a Renowned Nutritionist and Plant Diet based Food Coach who is also a Diabetes and PCOS Educator & Certified in the Psychology of Eating.

Episode 3 with Karishma Shah revolves around the children and their eating habits. She informs that every child is different in temperament. Karishma emphasizes the unique quality of every child. She informs every parent to colorful and innovative to attract your child towards healthy nutrition. She also states that lack of nourishment can be one of the factors affecting the overall development of the child. A must-watch episode for every mother who is finding it difficult to deal with the eating habits of their child. 

Challenge for parents to provide nutritious food 

Karishma Shah says, “Children are very fussy in their habits. When it comes to eating, the temperament of every child is quite unique. They do not like consuming healthy foodstuffs like fruits, vegetables, and nuts. Instead, they like consuming more packaged foods that are salty and sugary. They get attracted to the taste of packaged food. Parents should try to make the food more tasty and healthy is very important." 

The correct amount of Protein for children in their diet: Add a fun element to protein.

Karishma informs, “Talking about protein for children, children need to consume it during their development years. The bone structures, cognitive health, height, and weight depend on macronutrients such as protein.” 

Karishma further adds, “If your child consumes four meals per day, then parents should try to incorporate protein-rich foods in their meal. For instance, incorporating nuts, peanut butter with fruits for breakfast can help in improving the protein content in children’s diets. Let us be more creative with lunch, evening snack, and dinner by adding more natural elements of protein to their diet. This will help in improving their percentage of protein assimilation. Instead of chapattis, try the paneer wraps or soya chunks which will add fun and protein element both to your child’s diet. Every meal should contain some amount of protein for your child.”

Negative effects of preservatives such as packaged foods from chips to biscuits.

Karishma points out, “Preservatives have a lot of negative impact on the body. If kids are exposed to preservatives containing packaged foods, like chips, biscuits, chocolates, ketchup, they suffer from intolerance and allergy issues. The gut lining tends to become weak and this may lead to many health issues in the child. This may lead to autoimmune conditions in the future. The immune system also becomes weak. They might become lactose intolerant in the future.”

Inspire and motivate your child for healthy food. 

Karishma informs, “Do not give children packaged food. Give homemade food to your children. For example, fresh sauces such be homemade for your child. Including fresh sauces in their food like pasta can be very healthy. Biscuits, cakes, and desserts should be baked at home. COVID19 has made us learn a lot of homemade stuff due to lockdown. Use local millets such as jawar, bajra, ragi, almond flour, coconut flour for desserts can be very beneficial for you.”

Drinking a glass of juice every day is mandatory for your child

Karishma emphasizes, “Include one vegetable juice like beetroot, carrot, tomato, palak, mint leaves, coriander, cucumber daily in the diet. There are lots of recipes available online. A glass of vegetable juice every day is mandatory for your child.” 

An important message for your child’s nourishment for every parent 

Karishma informs the parents, “Do not make a glass of milk a compulsion instead shift to a glass of vegetable juice for your child. Make a deal with your child if he says “NO” to milk. Now times have changed. The genetic composition of dealing and adapting to food is very different for every child. Many people are lactose intolerant as they cannot digest milk well. Please do not force your kids to drink milk. One glass of vegetable juice and one fruit should be compulsory. Make a rule for the same.”

Best sources of calcium in food for children

Karishma informs about calcium sources and says,

”Sesame seeds also called til are a very good source of calcium. Eating homemade sesame seeds chikis for your child is very beneficial. Replace this with chocolates and biscuits.  Preparing a smoothie with banana, oats, dates, or soy milk with one tablespoon of sesame seeds, blended well together can be not only nutritious but also tasty for your child.  Fresh fruits smoothies  Fresh vegetable juices Nuts and sesame seeds Homemade cookies.”

The reason behind your kid lagging in school

Karishma says, “Some kids tend to lag in studies, sports, and extracurricular activities in schools. The main reason behind this is lack of nutrition. There can be a deficiency of macro and micronutrients which can hamper brain development.”

The solution for choosy and fussy kids.

Karishma points out, “These days, kids are smart. Involving kids in the process of food is very important. For example, you can teach making smoothies with different flavors, it can be very exciting for them. Spend some free time making “energy balls” will your kids by incorporating nuts, almonds, and dates. Involving kids in the whole process can be very fascinating for your child.” 

Salty packaged foods are harmful to your child 

Karishma states, “ Excess salt is harmful to everybody as it causes an increase in sodium levels. But the good news is that children can assimilate the salt very well as they have high energy levels and a good metabolism rate. Chinese food, noodles, outside junk food, packaged with high sodium can be harmful to the development of your child.”

Understanding your child’s reaction towards food

Karishma states, “Every child has a different temperament and behavior. Understanding a pattern and reaction to food is very important. Sit with them and ask what they like. Try new things. This will change the child’s attitude with food.”

(Edited by Dr. Rati Parwani)