Eat Right: Supercharge your child’s health with these tips

A nutrient-rich diet is a way of eating that focuses on consuming foods that are packed with essential nutrients, vitamins, and minerals while minimising the intake of empty calories and unhealthy additives. Such a diet provides the body with the necessary fuel for optimal health and well-being.

Did you know that a nutrient-rich diet has some key principles? First, include a wide range of foods from different food groups to ensure you obtain a diverse array of nutrients. Second, incorporate fruits, vegetables, whole grains, lean proteins, legumes, nuts, and seeds into the meals.

Parents must ensure that their children consume a colourful assortment of fruits and vegetables. These are rich in vitamins, minerals, fibre, and antioxidants. Include a variety of leafy greens, berries, citrus fruits, cruciferous vegetables, and other colorful produce.

According to Hitanshi Sachdev, a Home Science teacher at Apeejay School, Panchsheel Park, a common mistake that teenagers end up making is to eat only one kind of food category. “It has been found that boys in the ages 16-18 end up eliminating carbs from the diet and concentrating on protein to build their body. This is a strict no-no. Growing children need a well-balanced diet that has a bit in everything – carbs, protein, fats, vitamins and minerals. A meal that has all this in proportion will give the necessary nutrients needed by the body,” Sachdeva said, who teaches classes XI and XII.

What are the nutrients that are needed by the body? “Protein is very important as is calcium. Adolescent girls need iron. With this there are other micronutrients that are important for school-going children. Vitamin D, Iodine, vitamin A and B. Unfortunately, these micro-nutrients are often neglected because they are required in small quantities. However, they have a huge impact on the child’s development,” Sachdev opined.

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Kids need to be given everything in the required proportion. Too much or too little has adverse effects on the body. Don’t clutter your child’s diet with everything at once, space it out. If the child has eaten mango one day, give him/her oranges the next day. If it is spinach one day, give broccoli the next

–Hitanshi Sachdev, a Home Science teacher at Apeejay School, Panchsheel Park

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Some of the foods that are associated with these nutrients are spinach, beetroot, string beans and peas. For vitamin A rich foods: Mango, kiwi, apricots, and green leafy vegetables are good as are dairy products. If the child is non-vegetarian, he/she can be given fish and eggs. For vitamin B: Oranges, broccoli, kale, beans, and peanuts are good.

“For vitamin D, the sun is the best source. There was a reason why our grandparents would step out in the open early in the morning – that is the best time to get vitamin D naturally. That is also the reason why school assemblies were held in the open ground. This way children would get vitamin D. However, there are some foods that have vitamin D and these too can be given to the children. Oranges, certain types of mushrooms, and cheese can also be consumed,” Sachdev advised.

She is also quick to point out that it is important to not overdo anything. “Kids need to be given everything in the required proportion. “Too much or too little has adverse effects on the body. DO NOT clutter your child’s diet with everything at once, space it out. If the child has eaten mango one day, give him/her oranges the next day. If it is spinach one day, give broccoli the next. This way the parent can ensure that they are meeting their growing child’s nutrient requirements in the right quantity,” Sachdev said and added that eating a nutrient-rich diet is important for several reasons.

Optimal health: Consuming a diet rich in nutrients ensures that your body has the necessary building blocks to function optimally, maintain healthy organ systems, and support immune function.

Energy and vitality: Nutrient-rich foods provide the energy required for daily activities. Carbohydrates, healthy fats, and proteins are the macronutrients that fuel our bodies, support physical performance, and promote overall vitality, especially in children.

Disease prevention: Nutrient-dense foods, especially fruits, vegetables, whole grains, and lean proteins, are packed with antioxidants, phytochemicals, and other bioactive compounds that have been shown to protect against cellular damage and inflammation, both of which are underlying factors in many diseases.

Weight management: Nutrient-rich foods are often lower in calories and higher in fiber compared to processed foods and sugary snacks. This can help with weight management by promoting feelings of fullness, reducing cravings, and providing the body with essential nutrients without excessive caloric intake.

Mental well-being: There is a growing body of evidence suggesting that nutrition plays a role in mental health. Nutrient deficiencies, particularly in vitamins, minerals, omega-3 fatty acids, and certain amino acids, have been linked to an increased risk of mental health disorders such as depression and anxiety.