Nutrients they must have and recipes to incorporate them

Toddler refusing to eat
TODDLER REFUSING TO EAT FOOD

HOW TO HANDLE FUSSY EATING TODDLER – HEALTHY EATING HABITS FOR KIDS

BREAKFAST:
Peanut butter with oatmeal
Sprouts and cottage cheese salads
Yogurt with seasonal fruit
French toast with fruits
Amaranth or Sattu porridge
Egg OR tofu scramble
Lunch & Dinner:
Sweet potato with spinach and basil Greek yogurt
Zucchini noodles
Moong cheela
Carrot Rava-idli with coconut chutney
Millet or quinoa khichadi
Soups – chicken, pumpkin, carrot, spinach
Khapli roti with mixed green sabzi (beans, broccoli, bhindi)
Khapli wheat parathas – sweet potato, beet, spinach, and coriander
Tikki’s/ Patty’s – – potato & veggies / chicken & veggies / white fish & veggies

As a mother, the first nurturing instinct for most is to feed. And when this instinct is not successfully accomplished it can be one of the most frustrating feelings, with a generous side of helplessness. But don’t fret dear mothers, for there are ways to navigate the challenges of a picky eating kid.

The first line of business is to understand why your toddler is in no mood to eat what is in front of them. This is usually because of one of two things. They and their palates are exploring and learning at a very fast rate OR they are trying to check their limit of authority, and the only way to exercise their control over things is by refusing food.

NOW THAT YOU KNOW THE WHY, WHAT CAN BE DONE ABOUT IT?


Make eating fun and creative – using different colors, shapes, sizes, and engaging foods such as dips.
Make the toddler your little Chef – Involve them in cooking, shopping for food, and sometimes let them decide at least one dish on the menu.
Educate – share stories about where food comes from, how farms work, and how food is made. It will make them more connected to their meals.
No bribing – never offer a reward for eating well or more, especially dessert.
Respect their appetite – Serve appropriate portion sizes according to your little one’s appetite.
Follow a meal and snack routine – having meals at the same time every day as much as possible.
• Keep in mind the food sensitivities and preferences of the child. For example, they may like more mush than crunch.
Hide your frustration – when your little one doesn’t eat, stay calm and indifferent or you WILL be adding fuel to their fire.

Certain nutrients are more crucial for a toddler’s growth and development. 90% of their brain develops within the first 6 years of their life. Their core immune system develops before 5 years. Early childhood shapes the physical, emotional, and mental well-being of people. So the right kind of food and nutrition helps develop the body and mind of the child.

SOME OF THE KEY NUTRIENTS ARE AS FOLLOWS –

IRON

The primary job of iron is to produce hemoglobin in red blood cells and must be a part of healthy eating habits for kids; it’s what carries the oxygen to your tissues. After 12 months it is important that your child gets iron from the food they eat such as leafy green vegetables, liver, molasses, sesame seeds, and finger millets.

VITAMIN B1

This vitamin helps in the development of the brain and also makes sure of the smooth functioning of the cardiovascular system. Lentils, spinach, and eggs are good sources of vitamin B1.

VITAMIN D

This vitamin is crucial for our body, it helps in the absorption of calcium. And therefore important for the bones, muscles, and overall health. The sun’s UV radiation is the best source but excessive exposure can lead to the risk of skin diseases. Therefore we need to depend on food for vitamin D. Fortified foods and dairy intake can help our tod’s fulfill the requirement of this vitamin D.

CALCIUM

Calcium is important for your child’s bones, teeth, and nail development. One should make it a point to inculcate healthy eating habits for kids. Foods rich in calcium are hormone-free dairy foods like yogurt, cheese and milk, dark green vegetables, non-GMO tofu, dried beans, almonds, and moringa leaves.

PROTEINS

It develops muscles and organs and is important for cell growth and repair. Some good sources of protein for your child are organic beans, hormone-free eggs, dairy and meats, low mercury fish like pomfret, singhara, and ravas, and nut butter.

FOLATE

Folate is a B vitamin found in certain foods, and folic acid (the synthetic form of folate) helps reduce the risk of neural-tube defects. This is an important nutrient for children as folate-rich foods are dark green leafy vegetables, cabbage, cauliflower, chickpeas, green peas, asparagus, avocado, oranges, and melons.

VITAMIN C

Vitamin C aids in strengthening your body’s membranes and hemoglobin. also, enhance absorption of iron. Some foods rich in Vitamin C are mangoes, cantaloupe, broccoli, citrus fruits, and juices, and tomatoes.

EASY MEAL AND SNACK HACKS TO INCORPORATE NUTRIENT-RICH FOOD:

nutrients rich food on table
NUTRIENTS RICH FOOD ON TABLE

SNACKS FOR PICKY EATING KIDS –

A bowl of banana custard – Provides important nutrients for children and tasty too
Celery with peanut butter and raisins
Healthy laddu’s – besan and date, coconut and date, besan, flaxseed, and jaggery.
Smoothies – mixed fruits, nuts, and veggies
Dips – yogurt, Baba ghanoush, hummus, cream cheese.

MEALS FOR FUSSY EATING KIDS –

BREAKFAST:
Peanut butter with oatmeal
Sprouts and cottage cheese salads
Yogurt with seasonal fruit
French toast with fruits
Amaranth or Sattu porridge
Egg OR tofu scramble
Lunch & Dinner:
Sweet potato with spinach and basil Greek yogurt
Zucchini noodles
Moong cheela
Carrot Rava-idli with coconut chutney
Millet or quinoa khichadi
Soups – chicken, pumpkin, carrot, spinach
Khapli roti with mixed green sabzi (beans, broccoli, bhindi)
Khapli wheat parathas – sweet potato, beet, spinach, and coriander
Tikki’s/ Patty’s – potato & veggies / chicken & veggies / white fish & veggies

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