How to promote healthy meals in Kids?
We all want our kids to be healthy and well-nourished. As per contemporary medicine Nutrition for kids is based on the same principles as nutrition for adults. They require necessary vitamins, minerals, carbohydrates, protein, and fat according to their age.
It is an important fact that Dietary habits established in childhood often carry into adulthood, so teaching children how to eat healthy at a young age will help them stay healthy throughout their life.
We all talk about Prakriti or body constitution in adults. Is this applicable to children as well? My answer would be Yes. While explaining about the concept of Prakriti, Vagbhata in Ashtanga Hridaya first chapter Ayushkameeyam, On the quest of longevity has mentioned that Prakriti of a person is determined at the time of conception itself. And he has given a wonderful simile to explain that. As the snake carries poison right from its birth, the Prakriti or constitution of a person is also established from birth. So a child has his own constitution. Therefore, when we talk about nutrition in kids as per Ayurveda, keep in mind that each child is different and has his/her own constitution according to which he should eat.
Yet there are some common steps which everybody can follow or incorporate as per their body needs.
1. Agni or Digestive fire
Ayurveda has described an important factor of digestion and metabolism in our body as Agni. Ingested food is to be digested, absorbed and assimilated, which is unavoidable for the maintenance of life, and is performed by Agni. In Ayurveda, the term “Agni” is used in the sense of digestion of food and metabolic products.
Agni converts food in the form of energy, which is responsible for all the vital functions of our body. Therefore, Ayurveda considers that Dehagni is the cause of life, complexion, strength, health, nourishment, lustur, oja, teja(energy) and prana (life energy). (1)
How to improve digestion in kids?
To improve the digestion and assimilation in kids herbs and medicines are not necessary. But you can use minimum amount of spices like pepper, cardamom, cinnamon, and ginger while cooking. This improves the digestive power in children.
Other things to follow for improving the digestive power are -
1. Make sure they eat at regular hours during the day.
2. Maintain a healthy gap of 2 hours between meals.
3. Include spices and promote healthy snacking
4. Avoid heavy foods like cheese, yogurt, deep-fried foods
5. Give water boiled with cumin seeds or coriander seeds for drinking.
Ayurvedic nutrition not only deals with the detailed nutritional aspects of food but also takes into account our food intake and manner of eating, the nature of the foodstuff, Agnibala (enzymatic the activity of digestive metabolism), the process of cooking, blending, time of year, and surroundings and settings, etc.(2)
So, what exactly should be on your child’s plate?
1. Remember to fill half of the plate with vegetables. Rather than giving them raw, steam cook the vegetables or roast them in a little ghee.
2. Serve whole-grain bread and cereals because they are high in fiber. Reduce refined grains.
3. Limit the use of junk foods and artificial flavors
4. Use healthy sources of proteins like lentils, nuts, and eggs. Some may be allergic to nuts or eggs, then can use lentils as the main source of protein.
5. Avoid sugary drinks and sodas, you can give fruits juices or even milk as a healthy alternative. Even warm water can be used at frequent times during the day.
Kids, especially younger ones, will eat mostly what's available at home. That's why it's important to control the foods that you serve for meals and have on hand for snacks. Stock up on fruits and vegetables. Serve them at every meal and make sure you serve at least 4-5 serving of fruits or vegetables in a day.
Help to choose healthy snacks for kids like Greek yogurt, whole-grain crackers, dates and other dried fruits, etc.
Children tend to copy you. Be a role model for them. You can’t advise or expect your child to eat healthy when you don’t follow that. Family meals are a comforting ritual for both parents and kids. Enjoy family meals At least once a day. Involve your kids in meal planning and cooking, so they will enjoy eating fresh home-cooked meals.
Reference-
1. Ayu. 2010 Jul-Sep; 31(3): 395–398. doi: 10.4103/0974-8520.77159 PMCID: PMC3221079 PMID: 22131747 Akash Kumar Agrawal, C. R. Yadav,and M. S. Meena
2. J Tradit Complement Med. 2015 Oct; 5(4): 228–233. Published online 2015 Mar 24. doi: 10.1016/j.jtcme.2014.12.009 PMCID: PMC4624353 PMID: 26587393
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