What your kids need? Top seven nutritional needs for kids.

PROTEIN

Protein is one of the significant nutritional needs for kids. It builds muscles and other tissues in kids’ bodies. Plus, it helps them boost their immune systems. Protein is one of the significant nutritional needs for kids that helps in body build cells, break down food into energy, fight infection, and carry oxygen. Foods that contain high levels of protein include:

• Meat
• Eggs
• Nuts
• Beans
• Dairy products

CARBOHYDRATES

While the latest diet trend is to “cut the carbs,” carbohydrates are actually the body’s most important source of energy. They help a child’s body to use fat and protein for building and repairing tissue. Carbohydrates come in several different forms (sugars, starches, and fiber), but kids should be eating more of the starches and fibers and less of the sugar. Foods that contain high levels of carbohydrates include:

• Breads
• Cereals
• Rice
• Crackers
• Pasta
• Potatoes

FATS

Fats are a great source of energy for kids and are easily stored in a child’s body. They are also important in helping the body to properly use some of the other nutrients it needs. Foods that contain high levels of fats include:

• Whole-milk dairy products
• Cooking oils
• Meat
• Fish
• Nuts

CALCIUM

Calcium is essential in helping to build a child’s healthy bones and teeth. It’s also important for blood clotting and for nerve, muscle, and heart function. Foods that contain high levels of calcium include:

• Milk
• Cheeses
• Yogurt
• Ice cream
• Egg yolks
• Broccoli
• Spinach
• Tofu

IRON

Iron is necessary for a child to build healthy blood that carries oxygen to cells all over the body. Foods that contain high levels of iron include:

• Red meats
• Liver
• Poultry
• Shellfish
• Whole grains
• Beans
• Nuts
• Iron-fortified cereals

FIBER

Fiber helps produce bowel regularity in a child. It can also play a role in reducing the chances of heart disease and cancer later in life. Foods that contain high levels of fiber include:

• Whole-grain cereals
• Chickpeas
• Lentils
• Kidney beans
• Seeds
• Nuts

VITAMIN C

Vitamin C does more than just fighting off the common cold. It also holds the body’s cells together, strengthens the walls of blood vessels, helps the body heal wounds, and is important for building strong bones and teeth. Foods that contain high levels of Vitamin C include:

• Citrus fruits (such as oranges)
• Strawberries
• Tomatoes
• Potatoes
• Melons
• Cabbage
• Broccoli
• Cauliflower
• Spinach
• Papayas
• Mangoes

Mrs. Swapna Nerkar (Nutrition Expert) Four Sigma Team