If your child's eating habits are concerning, here's the ideal nutritional requirement they need

A healthy and nutritious diet is crucial for your child's wellbeing, development, and growth. It lowers the risk of developing chronic diseases and boosts immunity. It is common to have frequent variations in appetite for a child. Most of the time, there is no need for concern with these modifications. Sometimes your child might eat more than usual and sometimes much less than the regular portions.

Dr Amit Gupta, Senior Consultant Paediatrician & Neonatologist, Motherhood Hospital, Noidasays, “It's advisable to refrain from pressuring youngsters or using food as a reward because doing so teaches them not to pay attention to their appetite. What you can ensure is to provide healthy and nutritious meals so that the food they eat regardless of the varying portions is good for their health and overall development.”

“Including nutritious food into your child’s diet can be challenging, but you can offer a variety of food from the below mentioned food groups and understand what your child prefers from each of these food groups and thus ensure your child is eating what he/she likes and also getting the required nutrition,” he added.

Grains: You can include a variety of whole grains such as brown or wild rice, oatmeal, popcorn, quinoa, whole-wheat bread or oatmeal to ensure they are getting enough fiber.

Protein: Lean meat, eggs, seafood, unsalted nuts and seeds, beans, peas, and soy products are some healthy protein options to choose from to ensure your child gets enough protein from their diet.

Vegetables: Making your kid eat vegetables can be challenging. You can add some of their favorite veggies to foods they like. Include vegetables of different colours, which will also make the food look interesting apart from being nutritious.

Fruits: Ensure your child eats a variety of fresh or dried fruits. You can replace unhealthy and sugary snacks with a bowl of fresh fruits.

Dairy: Encourage your kid to consume dairy products like milk and yogurt. You can also include fortified soy beverages.

Some foods in children's diets are not absolutely necessary. These are typically heavy in calories, saturated fat, added sugars, or salt. You should limit these foods in your child's daily diet, though it's acceptable to occasionally consume small amounts of such food.

Type of food to be limited include:

• Store-bought ice cream, candy, pastries, chocolate
• Processed sausages and meats
• Burgers, pizza and fried food
• Snacks that are fatty and/or salty, such as crisps
• Soft drinks and aerated drinks with added sugar

Apart from foods to be included and avoided there are some healthy eating habits that you can inculcate in your child to ensure that your child not only eats a balanced diet but also is mindful of the food they eat.

• Make your child understand how food is grown and in simple language how it provides us with nutrition
• Allow your kids to assist with food preparation and shopping
• Sit down for meals together as a family and avoid using screens.
• Make eating healthy enjoyable by chopping fruit or sandwiches into fun shapes
• Try making new recipes
• Avoid rewarding your kids with junk food

Instilling healthy food habits and ensuring your kid is having a healthy diet might take some time as every child might not make the same kind of food. Be patient with your kid and yourself while you make the necessary changes in their diet.