5 ingredients you must include in your kid's diet

Go back to the basics to make sure your kid eats healthy and stays healthy, says Luke Coutinho.

Every parent ensures that their kid gets the right nutrition. Kids are more drawn towards unhealthy foods like fries, pizza and doughnuts. They also eat readily available and processed foods. To help your kids eat healthy and get fit, Luke Coutinho, MD Alternative Medicine and Holistic Nutritionist has shared few tips on his FB live. Here is a list of foods parents must include in their kid's diet for a healthy life.

1. Carbohydrates: As adults, we reduce carbohydrate intake to lose weight however not many of us are aware that this yield temporary results. In reality, carbohydrates have a greater function in the body. A macronutrient, it is not just about energy but also plays an important role in the brain health along with growth and development. The right amount of carb -- oats, ragi, jowar, bajra -- whole grains and not polished ones that provides the right amount of vitamins, fibre and nutrients is the key. The same rule applies to proteins as well. Also read why dairy is not the best form of protein for kids.

2. Combination of nuts and seeds: The next on the list is to include a combination of nuts and seeds in the daily diet. This includesalmonds, walnuts, pista and cashew nuts. But remember to eat unsalted varieties and soaked almonds. Flaxseeds, sunflower, watermelon and pumpkin seeds are high in protein and essential fatty acids, which not only improve the physical health but also aid in the development of mental health. Moreover, the fats also help in lose weight and boost metabolism.

4. Raw vegetables: Yes, raw vegetables are good for the health as these not only help in flushing toxins from the body but also help in providing the nutrients in the right form. You can include raw vegetables such as carrot, cucumber, radish and beetroots, which can be peeled. Also, spinach and green leafy veggies must be lightly steamed or cooked (to get rid of pesticides) before consuming. Remember a proportion of raw and cooked vegetables in the daily diet is ideal for the growth and development of children. You can even include boiled potato (do not believe that it leads to unnecessary weight gain as it rich in potassium, iron, phosphorus, which are good for the health. Here are tips to inspire your child to eat healthy.

5. Fruits: You do not have to spend a bomb on exotic fruits like blueberries, which are not healthy as they lack in nutritional value due to days of storing due to import. Instead, stick to seasonal fruits that are freshly available and highly nutritious. For example, during winter, include amla, guava, strawberries and citrus fruits. Not just fresh fruits, even dry fruits like dates, black raisin, apricots are highly nutritious although it has sugar. This is because, these have the right type of protein, fibre and carbohydrate. These can be a wonderful school snack you can have before playing a game or sport as it gives right energy and nutrition.

5. Water: Lastly, water. Make sure your kids (as well as your family) stay hydrated by drinking at least 3 - 4 glasses of water a day. Our body contains 80 - 90% water and even a drop of 1% in the body can slow down the development of the body both mentally and physically. Water forms the basis of trillion cells in the body and drinking less water can affect the growth and also lower immunity in kids. So make sure your kid drinks the right amount of water daily. Here are few expert tips on how to make kids eat healthy.

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