Kids can be picky eaters and it is hard to make them eat what they don’t like. But, at the same time, during their phase of growth and development, it is extremely important to ensure that they get all the nutrients that their body requires and that too, in adequate quantities. So, how do you get your kids to eat nutritious especially if they have a very small appetite and are always looking for excuses to skip their meals? If this question has been bothering you, here are some solutions. Try these tips and tricks to increase your child’s appetite and make them eat better.
1. Never skip breakfast
This is an absolute must, not only for adults or those who want to lose weight, but also for kids because breakfast sets the tone for the rest of the day. Eating a good and healthy breakfast breaks the fast after the night, kick-starts their metabolism and is bound to increase their appetite.
2. Keep an eye on their iron levels
Low iron levels are known to reduce a child’s appetite. Some reports indicate that at least one in eight toddlers tend to become anemic before the age of 2 years. Kids less than the age of 9 years need about 7 to 10 milligrams of iron a day and those above the age of 9 years need about 8 milligrams of iron daily. You can include iron rich foods like spinach, eggs and lentils in their diet for iron intake. Pair iron rich foods with Vitamin C to increase its absorption and use by the body.
3. Make them drink water 30 minutes before their meal
Start your kid’s day with a glass of water. In fact, they should drink water even before they drink milk. Also, make them have water at least 30 minutes before the meals. These basics really help. Water tends to activate the digestive juices and enzymes which increases appetite and also boosts digestion.
4. Add more zinc rich foods to their diet
You may have not thought about this but zinc is a very important mineral and is required for many physiological functions such as boosting immunity, regulating the functions of antioxidant and growth and development. A mild deficiency of zinc can cause loss of appetite, weight loss, diarrhea and increases vulnerability to infections. Sneak zinc rich foods such as pumpkin seeds, nuts, spinach, beans and mushrooms in their diet.
5. Give them food every two hours
Children need all the energy to study, play around and have fun through the day. If your child is a fussy eater and is never hungry or willing to eat, feed him or her small portions every two hours. The three big meals may not be helping them and so, give them smaller meals every two hours to stimulate their appetite. Give them light snacks or nuts between meals. Peanuts are known for their appetite-boosting and protein building properties.
to these basic rules and gradually your child be will learn to eat healthy, adequate meals and at the right time.
