Giving your child a balanced diet is a really difficult task and also choosing the right foods for the right nutrients is another tough one. So here is a list of all the nutrients that your child need for a healthy living.
Folate
It is necessary for those to be moms along with kids. Folate is one of the B group vitamins and plays a huge role in the development and growth of your children. Here are some foods that has folate
- Lentils
- Brussels sprouts
- Spinach
- Whole-grain cereals
- Chickpeas
- Black or kidney beans
Carbohydrates
Though the latest diet trends ask us to cut off carbohydrates but it is the main source of energy and really important for children. In order to repair and build tissues of your child’s body, carbohydrates helps protein and fat in doing so. There are several forms of carbohydrates that we take, such as starches, fibres and sugar and you need to add less sugar and more starches and fibre to your little one’s diet. Here are some food that contains carbohydrates
- Rice
- Cereals
- Potatoes
- Breads
- Pasta
- Crackers
Protein
There are several jobs that protein does for us, like building body cells, carrying oxygen, fighting infection and also breaking down food into energy. Here are some foods that have high levels of protein are
- Eggs
- Nuts
- Dairy products
- Beans
- Meat
- Fish
- Poultry
Fats
For kids fats are an excellent source of energy and easily get stored in the child’s body. In order to use the other nutrients properly fat is also needed. Foods that contains fat are
- Cooking oils
- Nuts
- Fish
- Meat
- Whole-milk dairy products
Vitamin C
It is known to all that vitamin C fights against cold. But apart from that it also helps our body to recover from a wound, build strong teeth and bones, holds all the body cells together and also strengthens the blood vessel’s walls. Here is the list of food that contains vitamin C
- Tomatoes
- Citrus fruits such as oranges
- Strawberries
- Potatoes
- Melons
- Cauliflower
- Broccoli
- Papayas
- Mangos
- Spinach
- Cabbage
Vitamin A
Vitamin A plays a huge role in keeping our skin healthy, preventing infections, and functioning eyes. Foods with vitamin A are
- Sweet potatoes
- Carrots
- Apricots
- Broccoli
- Egg yolks
- Fish oils
- Cabbage
- Squash
- Spinach
Calcium
In building teeth and strong bones calcium is much needed. Calcium is also needed for blood clotting, muscle, nerve and a proper function of heart. Calcium rich foods are
- Cheeses
- Egg yolks
- Broccoli
- Tofu
- Spinach
- Yogurt
- Milk
- Ice cream
Iron
Iron is a necessary component in building red blood cells and carries oxygen. Foods packed with iron are
- Whole grains
- Poultry
- Red meats
- Shellfish
- Iron-fortified cereals
- Nuts
- Beans
Fibre
Fibre helps in smooth bowel movements and also responsible for preventing heart disease and cancer. Fibre enriched foods are
- Chickpeas
- Kidney beans
- Nuts
- Seeds
- Lentils
- Whole-grain cereals
So, now you know what your child needs for overall growth. Try to add these foods in her diet and give her all the nutrients. You also can consult with your paediatrician for a proper diet chart.
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