Main ComponentsNutrition for Growing Children
All parents and families have heard about a balanced diet for their children, but do you know what balance really means? In this lifestyle section.SelMagz9NutrientWe will introduce you to the essential nutrients that growing children need to consume daily.
1. Protein
Protein helps a child’s body form cells, convert food into energy, fight infections, and carry oxygen.
Foodsthat are high in protein include:
- Red meat
- PoultryTurkey
- Fish
- Eggs
- Nuts
- Beans
- Dairy
2. Carbohydrates
While research shows that carbohydrate intake should not be excessive, it is essential to understand that carbohydrates are a crucial energy source that helps a child’s body. Fats and proteins are used for building and repairing tissues. Carbohydrates come in various forms, such as sugar, starch, and fiber, but it is better for children to focus on consumingstarchand fiber instead of sugar.
Foods high in carbohydrates include:
- Bread
- Cereal
- Rice
- Crackers
- Pasta
- Potatoes
3. Fats
Fats are an excellent energy source for kids and are easily stored in their bodies. They also help other nutrients function properly.
Foods with specific levels of fats include:
- Cooking oils
- Red meat
- Fish
- Nuts
- Dairy
4. Calcium
In the article “10 Reliable and Strong Calcium Sources for Kids” you learned about the best sources of calcium, which is essential for building healthy bones andteeth.It also protects the nerves, muscles, and heart.
Foods containing calcium include:
- Milk
- Cheese
- Yogurt
- Ice cream
- Egg yolk
- Broccoli
- Spinach
5. Iron
Iron is necessary for children to carry oxygen through their blood effectively. In the article “What to Eat for “Blood Iron?”we discussed its sources in detail, and you will learn here that foods high in iron include:
- Red meat
- Turkey
- Whole grains
- Beans
- Nuts
- Iron-fortified cereal
6. Folate
Folate is essential for both children and mothers. It is a type of vitamin B necessary for healthy cell growth in children. A deficiency in this vitamin can lead toanemia.Foods high in folate include:
Cereal
- Peas
- Spinach
- Black beans
- Legumes
- 7. Fiber
Fiber aids regular bowel function and plays a crucial role in reducing the risk of heart disease and cancer in the future.
Foods containing fiber include:
Cereal
- Peas
- Legumes
- Beans
- Seeds
- Nuts
- 8. Vitamin A
Vitamin A plays various roles in children’s bodies, helping with body growth, regulating light and dark in their eyes, keeping their skin healthy, and fighting infections. As you read in the article “
Individuals Who Seriously Need Vitamin A“, foods high in vitamin A include:CarrotsSweet potatoes
- Squash
- Apricots
- Spinach
- Broccoli
- Cabbage
- Fish oil
- Egg yolk
- Poultry
- 9. Vitamin C
- Vitamin C fights
colds, keeps body cells healthy, strengthens blood vessel walls, aids healing wounds, and contributes to healthy bones and teeth. In the article “
Foods That Contain Much More Vitamin C Than Oranges“, we provided sources for this important vitamin, finding that foods high in vitamin C include:Citrus fruits likeOrangesStrawberries
- TomatoesPotatoes
- Cantaloupe
- Cabbage
- Broccoli
- Cauliflower
- Spinach
- Papaya
- Mango
- Important Tips
- Along with
- healthy nutrition
, do not forget that your child needs to be physically active. You can accompany them in activities like badminton, basketball, and other age-appropriate sports.
Nowadays, children often prefer to spend their time watching TV or playing mobile games; while it’s hard to take these away from them, it’s crucial to ensure that they engage in sufficient physical activity to avoid obesity. Additionally, when children are outside,they receivemore vitamin D.
Child NutritionNutrition for Growing ChildrenPotatoes
