A healthy and balanced diet plays a major role in supporting optimal child growth and development. Proper nutrition not only helps physical growth, but also contributes to brain development, endurance, and energy to carry out daily activities. Therefore, it is important for parents to ensure that their children get adequate nutritional intake from an early age so that they grow into healthy and strong individuals.
What are the nutritional needs of children?
One of the main principles of a healthy diet is food diversity. Children's growth and development require various types of nutrients, including:
1. Carbohydrates, protein, healthy fats, vitamins and minerals
Carbohydrates act as the main source of energy and can be obtained from rice, whole wheat bread, potatoes, or oatmeal. Protein is important for the growth of body cells and tissues, which can be obtained from meat, chicken, fish, eggs, tofu, and tempeh.
Meanwhile, healthy fats from avocados, nuts, and olive oil help the development of children's brains and nervous systems.
2. Fruits and vegetables
Both are essential in a child's diet. Fruits and vegetables are rich in fiber, vitamins, and antioxidants that support the immune system and prevent various diseases.
Unfortunately, many children do not like vegetables because of their taste or texture. To overcome this, parents can try various creative ways, such as mixing vegetables in their child's favorite foods or processing them into more interesting forms, such as smoothies or cream soups.
3. Calcium and vitamin D intake
Calcium and vitamin D are also essential for supporting strong bones and teeth. The best sources of calcium include milk, yogurt, cheese, and green vegetables such as broccoli and spinach.
Meanwhile, vitamin D can be obtained from exposure to morning sunlight and foods such as salmon and eggs. Calcium and vitamin D deficiencies can inhibit bone growth and increase the risk of osteoporosis later in life.
Foods and Drinks to Avoid
In addition to ensuring that children get enough nutrition, it is also important to limit the consumption of certain foods and drinks such as:
1. Foods and drinks that are high in sugar, salt and saturated fat
Processed foods and sweetened drinks often contain high levels of sugar, which can increase the risk of obesity and diabetes.
2. Fast food that is high in salt and saturated fat
This can have a negative impact on heart health. Instead, parents can get their children used to eating healthy snacks such as cut fruit, nuts, or yogurt without added sugar.
Build Good Eating Habits
Good eating habits should also be built early on. Children should be taught to eat in appropriate portions, not excessively, and to chew food well. Getting children used to eating with family can help them develop healthier eating patterns and reduce the habit of eating while watching television or playing gadgets, which can lead to a lack of awareness of the amount of food consumed.
In addition, it is important for parents to be good role models in healthy eating. Children tend to imitate their parents' habits, so if they see their parents eating nutritious food, they will more easily adopt the same habits. Involving children in the cooking process or choosing ingredients can also be a fun way to raise their awareness of the importance of healthy eating.
A good diet not only affects a child's physical health, but also their mental and emotional well-being. Children who receive balanced nutrition tend to be more active, have better concentration, and experience fewer health problems. By implementing a healthy diet from an early age, parents have helped their children build a strong foundation for their future health.
Article written by dr. Darmady Darmawan, Sp.A (Pediatrician, EMC Pulomas Hospital).