How to Encourage Your Kids to Eat Better

By Sarah Juzar

Establishing Healthy Habits

If you have kids in your house, you're most likely all to familiar with requests for junk food. Treats like candies, chips, burgers and sodas re just some of the favorites you might hear requests for. Some kids just cannot get enough of these things, and as concerned adults, we tell them not to ruin their appetites. But saying no to junk food and eating healthy is more than preserving your appetite. Healthy eating is important for growth, learning and so much more in children. For many kids eating a well balanced and healthy diet begins with parents teaching and establishing habits to include healthy foods containing plenty of nutrients.

It's important to know about vital nutrients and why being nutrient deficient is especially harmful for kids. Junk food becomes a lot more common during the summer but is something to watch out for year round. Most junk foods don't contain enough of the following vital nutrients to help ensure optimal health. While it's important to talk to your kids about practicing moderation with regard treats like, soda, candy and ice cream it's equally important to help them eat a balanced diet including the following.

Vitamin B

A Vitamin B deficiency affects multiple organs with multiple systems simultaneously and it can be a very serious problem for kids.

Common Symptoms inlcude:  Nausea, Vomiting, Bad breath, Indigestion, Constipation, Eye Fatigue, Skin Inflammation, Skin Sores, Skin Cracks

Doctors and nutritionists will tell you that Vitamin B is necessary for a child’s mental well being. Many doctors recommend a vitamin B rich diet to improve mental clarity and learning in children.  Naturally sources of vitamin B are best and can be found in foods such as fish, meats, milk and yogurt.

Iron

If your child consumes large amounts of soda or candies, then you need to consider the impact those treats can have on Iron. Being low on Iron is particularly harmful for children. Iron deficiency can show up as anemia, a change in pallor or lethargy.  In a recent article by Thilaka Ravi he refers to an Australian study showing the positive impact Iron supplementation can have on children.

 

To understand the effects of iron supplementation, Australian researchers conducted an analysis of 32 studies including 7089 children mainly in low- and middle-income countries. Anemic children who received iron supplements had higher cognitive scores than children in the control groups (9 studies with 2355 children). They also showed substantial improvement in IQ scores and other cognitive tests. Children who received iron supplements were also slightly taller for their age and had improved weight-for-age compared with children who did not.

Read more: Anemic Young Children Taking Daily Iron Supplements are Smarter, Taller 

Common Symptoms of low Iron: Anemia, fatigue, lethargy, pallor and poor appetite

Sugar high diets, especially contribute to the loss of iron from the body. Additionally, a lack of  meat, milk or fruits can also lead to low levels of iron. Iron deficiency contributes to low haemoglobin being present in the body as a result,  many doctors, stress the importance of eating a weell balanced diet that includes vegetables and fruits to help build restore iron levels.

Carbohydrates

Your body needs carbohydrates in order to work or function properly. Carbs are the fuel for your body's engine. A diet deficient of carbohydrates can produce excess fatigue, and even weaken the immune system. Without sufficient carbohydrates your body has trouble healing wounds and can have problems fighting disease.

Common Symptoms: Weight loss, fatigue,weakened muscle and vulnerability to sickness

Vitamin D

Vitamin D plays a vital role in bone health and is key for proper growth in children. Vitamin D performs various functions in the body, such as modulating cell growth and boosting immune function.

Common Symptoms of low vitamin D: Bone pains, impaired growth, dental deformities

Foods such as fortified milk and breakfast cereals are rich in vitamin D. Though the best and most direct source of Vitamin D is the sunlight, it is important to maintain foods containing this vitamin during the winters.

Help educate your kids on proper nutrition and the importance of eating a well balanced and healthy diet. A diet that includes the vitamins and minerals young bodies need to grow, learn and be optimally healthy.

Author Bio:

Sarah Juzar is a blogger who usually writes about health related topics. She also writes for different health related brands.