New Delhi, July 2 (IANS). The age of 5 to 12 years is considered to be the most important stage for the development of children’s body and mind. During this time, children grow faster, their bones become stronger, muscles develop, and the brain’s ability to learn increases rapidly. Right nutrition given at this age lays the foundation for the health and mental capacity of the child throughout his life. But in today’s time, junk food has become included in the eating habits of children. Therefore, it is very important to understand what the diet of children should be at this age so that their development can take place in the right direction.
Children’s body needs protein the most for growth. Protein helps to build body cells and strengthen muscles. If sources like pulses, milk, curd, cheese, egg, soya, gram or chicken are included in the child’s diet, then their physical development is better. Research shows that children who get enough protein regularly, their growth and physical strength are better than others.
Along with this, calcium and vitamin D are considered very important for the development of bones. Bones become stronger rapidly at this age, so foods like milk, curd, cheese and ragi are essential. Spending some time in the sun also helps in producing Vitamin D in the body, which makes bones stronger and reduces the risk of problems like weakness or pain in future.
Fruits and vegetables are very important for children’s brain and immune system. The vitamins, minerals and fiber present in them make the body strong from inside. Children who eat a variety of fruits and vegetables every day have better immunity and fall sick less. Besides, their attention and learning ability also improves.
Whole grains like wheat, oats, oatmeal, brown rice and multigrain foods are very useful for energy. They release energy slowly, due to which children remain active for a long time and their concentration remains maintained. Experts recommend giving whole grains to children instead of refined flour.
Healthy fat is also considered important for brain development. The nutrients present in almonds, walnuts, peanuts and seeds enhance the memory and learning ability of children.
Apart from this, drinking water is equally important. Adequate water is necessary to maintain proper balance of the body, as it keeps digestion, energy and brain functions better. Sweet and carbonated drinks can be harmful for children’s health, so they should be limited.
–IANS
PK/PM