This is the time when you need to focus on your child’s physical as well as mental growth. Your school going kid will need physical strength for all-day activities at his school. At the same time, his brain is also developing rapidly. So you need to choose the items and create your kid’s 6 year old child food chart in such a way that includes all the essential nutrients in it. Carbohydrate and fat will give him energy, the protein will make sure of his growth, and vitamins will boost his immunity. Thus a perfect diet chart will be the proper balance of all these nutrients.
Grains are the main sources of our body carbohydrate. You should include foods made up of grains in your kids 3 times heavy meal; breakfast, lunch, and dinner. Wholegrain is more beneficial as it has a low glycaemic index. This will give him all-day energy and make his tummy full for long. Use whole grain bread, cereals, pasta, and corn in the breakfast chart. For lunch and dinner, you can add brown rice, noodles, oats, and barley.
Try to include meat or fish at least 3 days a week in your 6 year old child food chart. If you are a vegetarian then go for pulses, beans, tofu, nuts, chickpeas, and soya chunks as they are no less in protein. Give him boiled eggs instead of a fried one for better benefits. These foods are also rich in vitamins and minerals like vitamin B12, iron, zinc, and omega 3 fatty acids. Iron and omega 3 are especially required for your kid’s brain development. Red meat and oily sea fishes contain these nutrients on a high amount.
Milk, cheese, and yoghurt are the main sources of calcium, protein, and fat to your kid’s body. Calcium is much necessary for this age for their stronger bones. Their milk teeth are going to fall and new strong teeth will appear at this age. Thus deficiency of calcium in this time can cause diseases like hypocalcemia or osteoporosis. Milk should be there in every breakfast. Use butter, paneer, and cheese while cooking your kid’s meal. Use sweetened yoghurt as a dessert item. However, you should reduce the fat in your dairy products. You can use low-fat milk and creams instead.
Use more and more green vegetables while making yourkid’s 6 year old child food chart. Eating veggies from an early age will surely benefit them later on as it will reduce the risk of many chronic diseases. The necessary anti-oxidants in cabbage, spinach, green peas act brilliantly against heart diseases, cancer, obesity, and high blood pressure. Avocado has vitamin C, E and B-6, and omega 3. It has folate which plays an important role in breaking down carbohydrates to create energy. It also creates red and white blood cells. So cook avocadoes or use it as a fruit during your kid’s growth years. Apart from these baby carrots, sweet potatoes and tomatoes are also rich in antioxidants.
Fruits are high in fibre, minerals, and antioxidants including flavonoids. They are low in fat, sodium, and calories. You can use fruits instead of sugar to sweeten your dessert. Make fruit cakes, banana pancakes, and fruit salads and pack them in your kid’s Tiffin box especially during summer seasons. Fruits contain a lot of water and minerals that will keep your child fresh and hydrated. Do not peel the skin of the fruits as they also contain nutrients in a high amount. Use apples, pineapples, blueberries, pomegranate, mangoes, watermelons, and oranges on your kid’s daily food chart.
Health Drinks and Juices
You can add health drinks for extra nutrition. Make fresh juices at home by using a juice maker. Avoid readymade juices as they contain sugar on a high level. Above all give your kid a lot of water as it is the healthiest and cheapest drink with lots of minerals in it. Tap waters are fortified with fluoride which helps to build strong teeth. Make lemonades during summer to refresh your kid. Use warm water with a pinch of salt to avoid soaring of the throat during season changes. Give at least 5 glasses/1-liter water to your chide daily.
What You Should Avoid
Avoid any sorts of street foods. Avoid drinks that contain caffeine as it stops the body from absorbing calcium, acts as a stimulant, and gives children artificial energy. Tea, coffee, chocolate, and cold drinks should be strictly avoided for your kid.
Maintain this food chart in your kid’s growth years and you will find its benefits later on. Eating healthy is a lifelong practice. And it could be a lovable habit if you develop the art cooking.