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Child health and nutrition - Importance of nutrition on child's health.






Introduction :

''We are what we eat'',as the saying goes. Nutrition plays a crucial role in development and growth of child and ensures well-being. Here are few tips for nutrition in kids-




Grains and Pulses: Include variety of grains like rice, ragi, wheat,along with pulses like toor dal , green gram, etc.. It gives carbohydrates along with proteins.





Proteins : Proteins are building blocks and necessary for growth and development in children. Include eggs, chicken, mutton. If u are vegetarian , Include alternative sources like soy, paneer, tofu.





Dairy products: Milk, Curd, Cottage cheese gives calcium for bone growth. 









Sunlight: Vitamin D is essential for absorption of calcium . Sun is natural source of vitamin D . Early morning sunlight and evenings are best suited and hence outdoor play can be scheduled in these hours.





Turmeric: Add a pinch of turmeric to milk. Its natural antibiotic  and has other health benefits too.

 Note : There is daily recommended dosage do not exceed it .  A pinch or two is enough and its avoided in certain health conditions like bleeding disorders.




Honey: Its natural antibiotic and filled with antioxidants.
Note: It should not be given to infants upto 1 year of age as it causes infant botulism(poisoning)


Dry fruits: You can soak almonds in night and give early morning or can make milk out of it . Raisins, Cashews,Pistachios gives them healthy fats, minerals, and vitamins.


Herbs: You can plant tulsi, brahmi, Indian borage and utilise its medicinal properties.. Indian borage and Tulsi does wonders for flu.


Play time: Involve them in sports activities, it helps in overall development.


Sleep: 8 to 10 hours sleep is very important. Its important to cultivate the habit of early to bed and early to rise  in childhood itself.


Limit junk food: These days children are addicted to junk food due to easy availability. Healthy food intake should be encouraged.


Spend quality time: Parents should limit screen time and set an example for children and spend time with children which promotes mental well being .

Note: If u are pregnant or planning for pregnancy consult your gynaecologist for folic acid supplementation to avoid birth defects.

Conclusion :




''Health is wealth '' and let us give the wealth of health to our children so that they achieve their dreams without any difficulty. If you have any more points please add in the comment section.


Thank you..

Divya Lokesh.



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