The brain uses more than 20 per cent of our daily energy, which means it burns calories because it needs them. Hence, it is crucial to recognise that young children should receive proper nutrition to optimize their development. Not only does it fuel to keep them active, but it also helps shape their cognitive, physical, and emotional development, making a nutritious diet a crucial denominator for aiding a child’s well-being.
At IPSAA, the chain of leading playschools in Gurgaon and Noida, we encourage healthy eating in the classroom and at home to help your child thrive. Below, we offer an insight into why a diet rich in nutrients helps your child develop in these early preschool stages, and we even share easy snack and lunch ideas to bring to the classroom! Let’s dive in and explore child nutrition tips.
Nutrition During Childhood: Why it Matters?
The Link Between Nutrition and Cognitive Development
In early childhood, children need adequate energy to support their brain development. The brain develops at a rapid rate at this age, forming billions of neural connections imperative for memory and learning. Glucose, being the brain’s primary source of fuel, needs a steady supply of key nutrients to ensure optimal functioning for cognitive development. Here are some crucial child nutrition tips essential to cognitive development:
- Omega 3-Fatty Acids– This vitamin aids in the construction of cell membranes and improves the transmission of messages between brain cells, which is vital for cognitive development. It is contained in fish, seeds and nuts.
- Antioxidants– Antioxidants support your body in blocking damage to brain cells and improving your memory. For example, you can find antioxidants in berries.
- Vitamin K and Iron – Vitamin K and iron help support the transportation of oxygen to the brain. It improves cognitive processing and can be found in broccoli.
Risks of Poor Nutrition:
Without good nutrition, poor concentration problems and even long-term cognitive deficiencies can become a risk.
- Cognitive Deficiencies – Without key nutrients like Iron or choline, developmental delays can occur.
- Concentration and Behaviour Issues – A diet filled with processed foods and additives can lead to behavioural issues and impaired focus. Implementing key nutrients into children’s diets prevents this.
During the early years of life, prioritizing whole natural alternatives is critical. Steering clear of processed foods with excess fats and other additives truly enhances a child’s cognitive growth and development. At IPSAA, one of the leading playschools in Gurgaon and Noida, we provide a supportive, healthy environment for optimal learning.
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Energy and Overall Well-Being
Incorporating healthy food for preschoolers can improve children’s energy and strength. Childhood is filled with active play and exploration, so a child needs enough nutrients to keep up. A balanced diet supports the rapid growth children go through in the early stages. There are many practical child nutrition tips to follow for optimal energy for active play, including:
- Calcium: Strengthens Teeth and Bones –Sources of calcium include dairy products, fortified plant-based milk, tofu, and leafy greens. With strong bones and teeth, children can participate in physical activity at higher levels.
- Iron: Contributes to Growth and Prevention of Anaemia– A child’s body requires Iron for growth and for the prevention of iron-deficiency anaemia, which causes tiredness and impaired focus. Iron helps maintain energy levels during active play as it helps transport oxygen to your muscles and cells. Spinach, legumes and lean meats are foods high in Iron. These vitamins help children maintain energy levels during active play.
- Healthy Fats: Helps with Brain Function and Vitamin Absorption – Healthy fats like omega-3 fatty acids are essential for maintaining energy levels, brain function and the absorption of fat-soluble vitamins. These fats can be found in fish, nuts and seeds.
- Carbohydrates: Primary Energy Source – Main source of energy. Foods such as whole grains, oats, rice, and quinoa fuel physical activity. Carbohydrates help keep children energized during active play and exploration.
- Vitamin C: Boosts Immunity and Energy – Vitamin Chelps protect against illnesses and infections, keeping children healthy and active. Great sources of vitamin C are strawberries, oranges, and bell peppers.
A nutrient-filled diet supplies children with the energy and strength needed to stay energized and alert throughout a busy day at playschool. A diet filled with Iron, healthy fats, calcium, and carbohydrates can even result in long-lasting improvements as they develop.
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Nutrition and Emotional Well-Being
Incorporating healthy foods for preschoolers can also do wonders for children’s emotional health. It does this by regulating blood sugar levels, reducing inflammation, improving blood sugars, and boosting neurotransmitters like serotonin and dopamine. Let’s explore how this actually enhances emotional health and what foods do this.
Omega-3 Fatty Acids for Mood Regulation – This healthy fat eases stress, reduces irritability, regulates mood, and supports brain functions and emotional responses.
- The Gut-Brain Connection – The gut produces approximately 90% of the body’s serotonin, a neurotransmitter vital for mood regulation. Probiotics in foods such as yoghurt and kefir help create a healthy gut, resulting in better emotional balance.
- Impact of Processed Foods on Mood – Super-processed foods can lead to difficulty concentrating, mood swings, irritability, and can disrupt emotional stability. If consumed long-term, these highly processed foods can result in behavioural problems and higher anxiety.
- Creating Positive Mealtime Environments – Create a comfortable and positive environment for children at mealtimes. Involving family and friends creates a sense of connection and mindful eating. In this positive environment, children are more likely to explore new foods without fear, build better bonds, and obtain healthier eating patterns for the future.
Planning meals with these key nutrients and positivity helps children develop emotional stability and helps foster a positive outlook on healthy foods for the future.
The Role of Nutrition in Immune System Development
A strong immune system is essential for young children. It’s what keeps them healthy as they grow and develop. A diet full of nutrients supports immune function, which helps children fight infections. A healthy diet boosts immunity and lowers the risk of diseases and even long-term health issues. Below are child nutrition tips, including immune-boosting vitamins and foods:
- Probiotics: Probiotics help maintain a healthy balance of microbes in the gut. It is important as a balanced gut microbiome creates a barrier that prevents harmful pathogens from colonizing and causing infections. In simpler words, a balanced gut enhances the body’s ability to fight off pathogens and diseases.
- Vitamin C: Supports the immune system due to its ability to stimulate white blood cell production, which helps the body fight off bacteria and infections.
- Zinc: Supports immune cell production, helps heal wounds, regulates inflammatory responses, and ensures a stronger immune system overall. Foods containing zinc include nuts, seeds, legumes, and whole grains.
- Vitamin A: Vitamin A helps maintain mucous membranes, a thin layer of tissue that lines various body passages and is the body’s first defence line against infections. These mucous membranes secret a protective fluid that traps pathogens like bacteria and viruses, preventing them from entering the body. Foods rich in vitamin A include sweet potatoes, kale, red bell peppers, liver, egg yolks, carrots, spinach, and fortified milk and cheese.
- Vitamin D: Vitamin D helps produce antimicrobial proteins that fight infections, and it regulates immune function. Sunlight exposure is a great source of vitamin D. Fatty fish and fortified dairy are some food options rich in vitamin D.
Proper nutrition in the early stages of childhood can foster long-term immune health and build resilience.
The Long-Term Impact of Early Nutrition Habits
Implementing healthy diets in the early stages can help foster lifelong health and well-being. They help ensure:
- Lower Risk of Chronic Diseases: Lowers the chances of obesity, diabetes and various other health risks.
- Shape Food Preferences: Implementing a healthy diet early on fosters a liking for more nutritious foods. Children who eat healthy growing up are more likely to carry it throughout their lives.
- Build Positive Relationships with Food: Enjoyable mealtimes with family foster an appreciation for nutritious eating.
Building Healthy Habits Early
Building healthy habits early on has a lasting impact on children’s eating habits. It fosters a healthy relationship with food, establishes healthy routines, and helps children grow strong and healthy.
Getting children to eat healthy is ideal but not always easy. Children generally like to stick to the foods they know, which, most of the time, are unhealthy options. This being said it is almost inevitable that every child will find healthy meals they like. To entice children to explore new healthy foods, here are some effective ways:
- Create Positive Mealtime Routines – Having mealtimes at the same times every day teaches children mindful eating later, creating a healthy relationship with food.
- Offer Colorful, Balanced Meals – Children love bright, enticing colours. Work with this and serve a variety of vegetables, fruits, and whole grains to make meals more exciting.
- Involve Children in Meal Preparation – Involving children in cooking or gardening creates interest in the foods they are consuming, so when the food hits the table, they are excited to try what they created.
- Introduce New Foods Gradually – Pressuring a child to eat a new food they don’t want to try can make them even pickier. Fostering a pressure-free environment and slowly introducing new healthy foods to children allows them to feel comfortable opening up to new foods over time.
- Avoid Using Food as a Reward – To build a healthy relationship with food, avoid using food as a reward and instead use praise.
By implementing these suggestions for children, caregivers can establish healthy habits that can last a lifetime.
Healthy Snack and Meal Ideas for Preschoolers
When considering healthy food for preschoolers, think beyond the basics. A vibrant plate with fruits, vegetables, and whole grains makes meals exciting and nutritious. At IPSAA, we emphasize balanced lunches that ensure every preschooler has the fuel they need to thrive in Gurgaon, Noida, or wherever they attend playschool.
It can be hard to find creative, healthy snacks for preschoolers that they will actually eat. Most kids don’t want to eat anything but processed foods like cookies or candy. The last thing you want as a parent is to have your child refuse to eat due to pickiness. To avoid this issue, here are some suggestions to make your child’s lunches and snacks more enticing while staying healthy:
- Fruits and Vegetables– fresh fruits and vegetables are always a good go-to, but if a child doesn’t gravitate to these, you can spice them up a little to make them more enticing. Apples dipped in peanut butter, strawberries dipped in yoghurt, or vegetables dipped in hummus give these healthy plants a little more taste.
- Whole Grains– Whole grains like whole-wheat crackers paired with cottage cheese, whole-grain rice cakes, or popcorn are great snack ideas for preschoolers. A good lunch idea is whole grain wraps or sandwiches that contain protein and vegetables.
- Protein– For lunch, adding lean meat to whole grain wraps or sandwiches with low-fat cheese is a tasty idea, or providing a plant-based protein-filled lunch like a chickpea salad is also a good choice. Snack options could include a hard-boiled egg paired with cheese, turkey slices rolled up and filled with cottage cheese or mixed nuts.
- Probiotics: Yogurt is a great snack idea. Squeezable or drinkable yoghurt snacks are convenient and good choices, although non-flavoured yoghurt cups are a healthier option. They can be made tasty with added berries or honey.
Easy and Quick Ideas:
At IPSAA, we know a lot of you caregivers are on the run, so we thought up some quick, easy, and healthy food ideas for preschoolers to take and go.
- Fruit kabobs are a fun way to eat fruit.
- Granola bars are made with whole foods and naturally sweetened.
- Peanut butter protein balls are great for an energy boost! They can be bought in stores or homemade for better monitoring.
- Yogurt-covered raisins. These are sweet but healthy.
- Low-sugar muffins or cookies. It is better to make these to monitor what is going into this, but that isn’t always realistic, so these can be found in stores.
- Edamame beans. These are healthy and so good!
Lead Your Child to a Better Future With IPSAA
A diet filled with key nutrients is vital for fuelling a young child through their physical and cognitive growth. A nutrient-rich diet helps ensure lifelong healthy eating habits and a healthier immune system and allows more comfort in exploring new healthy foods. Parents and educators play an important role in influencing children to grow up to be healthy eaters by providing them with healthy snacks and meals to support their development.
If you are a resident of Delhi NCR and exploring some playschools in Gurgaon or playschools in Noida for your child, IPSAA is the place for you. As a working couple, you must have apprehensions about healthy food options for you which may not be readily available at the playschools near you.
But at IPSAA, we are committed to guiding every child to a long, happy and healthy life. One of our many goals is to support parents and caregivers foster healthy environments for children to develop emotionally, cognitively, and physically. At IPSAA, we also offer cooked complimentary meals to children if parents prefer this option. It is to avoid any discrimination and ensure every child has the opportunity to grow big and strong.
Visit our website and check out our blogs to learn more about how we can help guide and support your child through these early stages. Contact IPSAA today and discover how we can help lead your child to a brighter future today.