In order to develop children efficiently so that they can reach their maximum height, the most effective way is a diet program. Here is nutritional diet guide which will help your children to have the best possible height.
Food and Eating Habits that Damage Growth of the Child.
Children should be prevented just to fill the stomach. Junk food has low nutritional value which does not help cells, bones, tissues to develop at optimum level. They only cause various health problems such as overweight. Therefore, it’s essential to avoid in the diet the following habits:
- White Sugar: It affects the nervous system as well as other body systems by stealing calcium from bones which in turn cause them to be smaller.
- Fried and refined flours, sausages: These products have no nutritional value and they get stuck in the intestinal walls which cause bad absorption of nutrients. This poor absorption of nutrients affects child’s body growth.
- All processed: refined flours, fried meats.
- Avoid fast food, spicy or salty.
- If your child is hungry between meals, it is best to give him cereal grains, fruits. Parents should avoid giving sweets, fried foods or bread.
- Avoid buying junk foods like sodas, candy, etc. By doing this you would be using natural products more.
- Many a times child is not used to these kinds of natural foods, it’s your effort to gradually make him accustomed to a diet change. For example, include good products every day in his diet and slowly reduce the bad ones.
Healthy Nutritious Food for Growth of Children
Once you have started making changes in his diet, consider all nutritious food for your child. Here is a list of main foods which should be included in his diet:-
Calcium: It is one of the most important mineral for proper growth of children. It is found in large proportion in the body and is a key building block for strong, healthy bones. Kids aged 9 to 18 are recommended 1,300 milligrams of calcium per day.
Vitamin D: helps in proper absorption of phosphorous and calcium in the intestine which helps to place them in teeth and bones. Its deficiency produces poor bone development, metabolic and dental disorders.
Citrus: Lemons, oranges, tangerines, etc. are fruits rich Vitamin C and have antioxidants which are beneficial for the proper development of bones. They help in formation of an important protein which is used to produce tendons, skins, blood vessels, ligaments and in addition helps in development and maintenance of teeth, bones, cartilage.
Proteins and Amino Acids: Essential for growth and development of bones, tissues, muscles, etc. There are amino acids which the body doesn’t produce and which must be consumed through food. Therefore, following foods must be added in children’s diet to get fulfil requirements. These include whole grains, soy, chickpeas, oats, peanuts, seaweed, and brewer’s yeast and more.
Foods and Supplements to include in the Diet:
Yeast, Shark liver oil, lentils, fish, alfalfa, seaweed, vegetable milks such as oats, almond, soybeans, etc.
Diet:
BREAKFAST: Wheat pizza, cheese or oat balls, cereal with vegetable milk
LUNCH: Tuna or vegetarian sausages with vegetables, omelette with potatoes
FOOD: Cheese, spaghetti with vegetables, vegetable soup or brown rice.
BETWEEN MEALS: Chopped vegetables or fruits with lemon and salt or peanut butter or white pizza or fresh vegetable soup with spirulina (teaspoon).
DINNER:-Rice with goat cheese or sushi or pasta with vegetables.
Recipes:
Nutritious Vegetable Juice
Ingredients
- 4 lettuce leaves
- 3 carrots
- 1 alfalfa sprout
- A teaspoon of Spirulina
Preparation
- Wash ingredients perfectly
- Take the carrot juice
- Mix other ingredients with carrot juice in the blender
- Pass the mixture through sieve
- Enjoy nutritious beverage
Wheat Pizza
Ingredients
• Wheat Flour (2 cups)
• Extra virgin olive oil (1 1/2 tablespoons)
• Salt (1 teaspoon)
• Yeast
• Red tomatoes (700 or 750 g)
• 1 or 1/ 2 onion, chopped
• 1 clove of garlic, minced
• Warm water (1 cup)
• Sugar (1 teaspoon)
• Whole wheat flour (1 cup)
• 4 1/2 tablespoons of olive oil
• 1 sprig of oregano or basil
Pizza Filling:
• Mushrooms, 300 grams
• Black Olives
• Tomato, avocado, sliced onions, etc..
• Cheese to taste, avoid very salty or greasy.
Preparation:
- Start with stirring the yeast with sugar and warm water and let it stand for three to four minutes.
- Take a bowl and mix both flours and teaspoon of salt
- Stir the flour to the yeast. Knead the mixture in the pre floured board until it becomes smooth. Spread the dough with oil and let stand until size become doubled.
- Remove the skin from the tomatoes by putting them in a pot with boiled water.
- Cut tomatoes and remove seeds.
- Fry the onions in olive oil. Add garlic and then tomatoes. Add salt to taste.
- Crush the tomatoes and add salt and basil. Let simmer and preheat oven to 220 C.
- Knead again a little dough and spread it with a rolling pin and then place in pan greased with oil and sprinkled with flour. Spread sauce and garnish with mushrooms, cheese, grated mozzarella cheese and black olives.
- Bake at 250 C for about 20 minutes.
Amaranth and Oats Pancakes
Ingredients
- ¼ cup of honey
- 2 tablespoons of brown sugar
- 60 g of butter
- 1 egg
- ½ teaspoon of baking powder
- ¼ cup of milk
- ¾ cup of whole wheat flour
- ¼ cup of rolled oats
- ¼ cup of amaranth seeds
Preparation
- Beat sugar, honey, butter, milk and eggs until they are well combined. Then add flour, amaranth, oats.
- Pour the mixture into molds by filling only 3/4th part(each molds).Bake for 20 minutes at 180 C.Let it cool then unmold it and serve.
Oatmeal and Cheese Balls
Ingredients
- 2/3 of shredded cheese
- 1 cup of toasted bread crumbs
- 2/3 of grated cheese
- 1 cup of oatmeal
- 6 chopped walnuts
- 3 beaten eggs
- 1 grated onion
- 2 cloves of garlic
- Salt
- Season to taste
Preparation
- Start with mixing everything and form meatballs
- Make it a little brown in oil and then boil them using tomato sauce. You can also bake them with white sauce.
- Serve with salad
Lentil Burgers
Ingredients
- Hamburger bread (330 g)
- 1 large potato cooked and mashed (250 g)
- 1 tomato, sliced
- 3/4 cup of uncooked lentils (140 g) or 2 cups of cooked lentils
- 6 lettuce leaves
- 1/3 cup of oil
- 1/3 finely chopped onion
- 1/2 cup of bread crumbs
- 1 egg, beaten
- 5 tablespoons of shredded wheat germ
- 3 tablespoons of plain yogurt
- 3 tablespoons of tomato sauce
- 2 tablespoons of chopped parsley
- 1 piece of garlic
- Pepper, cumin and salt to taste
Preparation
- After draining of the cooked lentils grind it with garlic in a cup of cooking broth (half cup).
- After pouring lentils into a container mix potatoes, onion, wheat germ, parsley, beaten eggs and bread crumbs.
- Season it with cumin, pepper and salt and stir.
- Form patties and then fry in oil (medium heat).Use absorbent paper for excess oil.
- Finally add mustard and mayonnaise. Place two burgers on each bun and garnish it with red tomato, chile strips and lettuce
