What did you feed your kids?

Do you have children of your own or probably have some living with you? Then you must realize that there is huge responsibility hanging on your shoulders when the issue of feeding them comes in. Presently many parents or guardians have caught the bug of making constant trips to fast food outlets. But it does not have to be so. It is good to know the nutrients the child needs and why he or she needs them. It is a must to understand the different food groups in the food pyramid. This will help you to know the meals that should come forth from the kitchen for the children.

1. Grains: This grain group includes foods like bread, cereal, rice, and pasta. This should provide the majority of the energy your child needs each day. These foods are high in complex carbohydrates, which are the body’s favorite fuel, and give your child the energy to play, pay attention in school, and do many other strenuous activities.Grains also provides other important nutrients such as vitamin B-complex, which helps your child's body to use the protein needed to build the muscles.

At least half of the grains your child consumes each day should be whole grains. These include oat meal, brown rice, pap and some of our corn meals. These whole grain meals contain dietary fiber that can help protect against diseases relating to the heart and diabetes, and also help control your child's weight. They are different from refined grains such as those in white rice and white rice, which have been processed, and many of the nutrients have been taken out

2. Vegetables: They provide many of the .vitamins and minerals children needs for good health, and they provide fiber to aid digestion. So, it is important to have variety of them in your child’s diet. Fortunately we have many types like spinach, water leaf and pumpkin leaves. They should never be lacking in the meals you prepare for your child.

But be sure to properly wash the vegetables before cooking . And to get the best out of them, it is better to steam them. Boiling them is also okay but some of the vitamins will be lost in the cooking water.

3. Fruits; These are especially good and plenty source of vitamins like A and C. This food group also adds minerals such as potassium and fiber, which aid digestion, also, they should be scrubbed properly before being given to your child. They are always better eaten raw.

4. Dairy: This food group, which includes milk and other foods like yoghurt's is an important source of vitamins, A, D, calcium, and protein. Vitamins help build healthy eyes, skin, and hair. Vitamin D helps your child's body to absorb calcium and use it for healthy bones and teeth formation, along with muscles and nerve functions.

5. Meat, Fish, Beans, and Nuts: This food group with protein, which helps your child's body to maintain and repair body tissues and build body muscles. Foods in this group also provide vitamin B-complex and iron, which helps build strong bones and teeth and support muscles.

6. Fats and oils: Fats and oils are essential nutrients to maintain body function but should be used sparingly. Fat helps the body to absorb vitamins A, D, E, K, and beta-carotene. Even though fats may be needed to maintain good health, it may be ideal to limit the intake, because they are source of cholesterol that increases the child's risk for heart diseases. Foods like butter, margarine and egg yolk contains cholesterol and therefore should be restricted.

Why not try these for your kids.

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