Healthy foods for child: Kids meal in a day

Kids go through major physical and mental growth and eating healthy is utmost important at this stage of life. The daily meals of the kids should be planned in such a way that it includes all the required nutrients and healthy foods for child. Following is the list of some major nutrients that a child should take daily.

Nutrients for kids

Carbohydrates: Carbohydrates are also known as energy giving foods. It provides glucose, which is converted to energy and further used in body functioning and physical activities.. Foods rich in carbohydrates are an important part of a healthy diet.

Protein: protein is the body’s building block and repair agent. It also helps them to build a strong immunity system.  It’s also integral in forming enzymes and hormones in the body. (What are some easy sources of protein for kids?)

Iron: Iron is an important dietary mineral which is essential for the growth and development of kids- both physical and mental growth. Iron helps form hemoglobin that is found in the blood cells of the body . (foods to fight Iron deficiency)

Calcium: one of the most important minerals in our body is CALCIUM. Bones are 70% calcium and it is only calcium which gives bones their hardness for protection and support. Bones also serve as the calcium bank of the body.

Vitamin:Vitamins help the body grow and work the way it should. There are 13 essential Vitamins — Vitamins A, C, D, E, K, and Vitamin Bs. Some help in eyesight and energy production, while others support healthy nerves and cells and in fighting infection. (importance of different vitamins for kids)

Healthy fats: healthy fats are crucial to brain and eye development, and can help stabilize mood. Also help with healthy metabolism, blood clotting and letting the body absorb vitamins.

Fiber: Fiber is the non-digestible carbohydrate. It is responsible for keeping our digestion healthy and regular. Lack of fiber rich food in diet may cause constipation, which is a nutrient deficient disease. (Fiber rich foods for constipation)

healthy foods for child:

A child should take at least 3 meals and 2 to 3 snacks every day. Following are some foods that you must include in your kid’s daily meal for complete nutrition.

Vegetables: Almost all vegetables are a rich source of fiber, vitamins, minerals and antioxidants. It improves kids’ gut health which promotes absorption of necessary nutrients for growth. Green leafy vegetables like spinach and kale helps in brain development of kids.

Fruits: Fruit provides vitamins, minerals, dietary fiber and many phytonutrients (nutrients naturally present in plants), which helps kids’ bodies to stay healthy. Fruits being rich in antioxidants boost a child’s immunity and give sustainable energy.

Dairy products: Main dairy products like milk, cheese and yogurt are the main source of calcium for small kids. also contain potassium, magnesium, vitamin A, vitamin B12, Vitamin D, riboflavin and other essential nutrients. 

Nuts: Nuts and seeds are among the best foods with protein to meet the daily requirement of the body. They are packed with antioxidants, protein, calcium, fiber, potassium, healthy fats like omega 3 and 6. Considered super healthy for brain development in children, nuts also help keep their immune system strong.

Whole grain: rich in carbohydrates, protein, iron, fiber, iodine, magnesium, zinc, folate, riboflavin and vitamin E. All these nutrients help in overall growth and development of kids.  Whole grains are a great way to start the day for a toddler or young child.   They are nutrient- dense, energy rich foods which make them ideal food for busy school going children.

A Whole meal is one which covers daily nutrition of Vitamins and Minerals required for a child’s Muscle growth, Eyesight, Brain development, and Immunity.


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