Home Diet 5 foods that you must add to your child’s diet during seasonal change

5 foods that you must add to your child’s diet during seasonal change

by Shatakshi Gupta

Different seasons have different temperatures that can affect your child’s appetite and food preferences. However, it’s important to ensure that your child’s plate is always balanced and nutritious. Consume seasonal fruits and vegetables, whole grains, and lean proteins for nutritious and immune-boosting foods. Helpful foods are preferred. Incorporating these foods into your child’s diet will help them stay healthy and energized through the changing seasons. Find out what foods you put on your child’s table during the change of seasons and why.

 Protein

Growing children need a strong immune system, proper physical and mental development, and adequate protein intake. Protein is an essential nutrient that provides the amino acids that children need to grow and develop properly. It plays an important role in several physiological functions, including system building. Our body makes 11 of the 20 essential amino acids, but we must get the other 9 from food. Protein sources for children include nuts, beans, legumes, legumes, lentils, tofu, dairy products, eggs, and fish. Daily protein and carbohydrate requirements are higher: children aged 1-3 need 13 grams of protein daily, children aged 3-8 need 20 grams, and those aged 9-13 need about 30 grams.

 Fiber

 Fiber is an essential component of a child’s diet as it helps prevent intestinal irregularities, a common problem in children who eat fiber-free junk foods. A 5-year-old child should consume at least 10-15g of fiber daily, a 10-year-old should consume 15-20g, a 15-year-old should consume 20-25g of fiber. Fruits, colorful vegetables Eating fiber-rich foods, such as whole grains, can help you feel full, promote the movement of food through your digestive tract, and help regulate bowel movements and prevent constipation. Food is also a great source of the antioxidants, vitamins and minerals your growing body needs. Adequate fiber intake helps prevent lifestyle diseases such as heart disease, diabetes, obesity and some types of cancer. help. Therefore, including high-fiber foods in a child’s diet is essential for maintaining good health and preventing disease.

 Fruits 

Fruits are a natural and essential source of nutrition for children. Encourage your child to eat at least 2 -5 servings of fruit each day, including fruits of different colors and flavors. Fruits are rich in vitamins, especially vitamins A and C, and provide a wealth of minerals such as magnesium, zinc, selenium, manganese and potassium. Colorful fruits contain high levels of antioxidants that help keep the immune system and overall health at optimal levels and contribute to immunity in children and adolescents. The energy provided by the fruits is refreshing and refreshing. Beneficial and complements an active lifestyle. Fruits are also a great source of instant sugar, making them a healthy snack option for children.

Top 5 foods to include in Children’s diet during seasonal change:

Seasonal changes are inevitable. They occur every year without exception. Also, temperature fluctuations increase disease. Colds, sore throats, flu, allergies, and stomach-aches are common in children during the change of seasons. Weather changes create favorable conditions for the growth and spread of viruses. You may not be able to control the weather, but you can protect your child by including the foods recommended below in their daily diet.

 Curd

Curd is an excellent source of immunity for children. It contains live bacteria that increase the number of white blood cells in the blood and help fight infections effectively. Additionally, curd is a great probiotic that promotes the growth of beneficial bacteria in your gut. Maintaining a healthy balance of gut flora is important for digestive health, mental health, immune function, heart Regular consumption of cottage cheese can reduce anxiety, anxiety and stress, and can significantly improve cognitive function.

 Leafy Vegetables

 Packed with nature’s bounty, green vegetables are one of your body’s best friends. Green vegetables are rich in calcium, fiber, folic acid, magnesium and potassium. It is also rich in vitamins A, B, E, C and K. So green vegetables such as spinach, fenugreek and lettuce help with digestion, bone formation and strength. A green diet boosts the immune system and keeps children healthy.

 Ginger, Tulsi, and Turmeric

 According to Ayurveda, homemade ingredients like ginger, tulsi and turmeric keep seasonal colds, coughs and fevers at bay. During this time, children are more likely to get fevers and infections from bacteria and viruses. Turmeric’s antibacterial properties help keep these ailments at bay and speed recovery. Adding turmeric to milk makes it an effective drink for colds and sore throats that are common during the change of seasons. Drinking a glass before bedtime can temporarily improve nasal passages and help your child sleep better. Besides adding turmeric, ginger should also be included in the diet in the form of candy for children.

Dry Fruits

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Almonds, pistachios, cashews, walnuts, peanuts and other nuts are excellent year-round nutritional options for children due to their health benefits. Rich in protein, fiber, vitamins, minerals and antioxidants, they offer a variety of health benefits including improved digestion, immunity and brain development. They are one of the healthiest snack options for kids throughout the season to keep them healthy.

Vitamin C rich food

Our immune system is made up of various cell types that are in charge of preventing infections and illness. For some of these cells to function properly, an abundance of vitamin C is necessary. Consuming extra vitamin C during the changing of the seasons can serve as a booster dose for these cells and improve how effectively they carry out their functions. Additionally, vitamin C supports the immune system during climatic and environmental changes and helps to repair red blood cells. Vitamin C is present in many fruits and vegetables, including strawberries, red bell peppers, and oranges. Additionally, it strengthens your child’s blood vessels and keeps their gums healthy, preventing bruising from falls and scrapes.