We want our kids getting the right nutrients for their growth and brain development. It’s important that children get a balanced diet that includes lean proteins, whole grains, fruits and vegetables, and a small amount of healthy fats. A balanced diet will provide virtually all the nutrients that children need.
It’s important to remember the right kids aren’t born with a craving for French and pizza and an aversion to broccoli and carrots.
This conditioning happens over time as kids are exposed to more and more unhealthy food choices. However, it is possible to reprogram your children’s food cravings so that they crave healthier foods instead. The sooner you introduce wholesome, nutritious choices into your kids’ diets, the easier they’ll be able to develop a healthy relationship with food that can last them a lifetime.
What nutrients needs for kids for their growth; how much should they eat, and why? Here’s a quick list to help you put together nutritional needs for kids for good meals and snacks.
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
