Childhood is a phase of growth and so healthy food for kids is essential. A child nutritionist is someone who can make the daunting task of feeding which each parent faces a lot easier. She can suggest nutritious foods for kids which are age appropriate.
Despite parents’ trying their best in ensuring that each child gets the best nutrition, children may still miss out on many nutrients. Here are the must eat nutrients for your children.
- Protein - Helps in building cells in the growing bodies and most importantly building immunity. It is also involved in the repair and maintenance of vital organs and tissues. Poultry, eggs, lean meat, fish, nuts, beans and dairy products are good sources of protein in the diet of children.
- Carbohydrates - Their role is to fuel the growing bodies. These include the sugars, starches, and fiber, but kids should be eating more of the starches and fibers and less of the sugar.
So, more of whole wheat breads, rotis, parathas, brown rice, millets, whole wheat pasta, fruits, vegetables, etc. for them. Beans, lentils and nuts also contribute to carbohydrates in a vegetarian diet.
- Fats - Healthy fats are essential for the brain growth of children. Children can get them from vegetable oils, nuts like walnuts, oilseeds like sesame seeds, fish, etc.
Besides these macronutrients, children need the different vitamins and minerals too. Though all of them are essential pay special focus on the following.
- Calcium - Besides the various bodily functions, calcium is needed for the health of bones and teeth. Milk and milk products, green leafy vegetables, sesame seeds, the millet ragi, tofu, etc are all the go to foods for children for their calcium needs.
- Iron - Anemia is often seen in children as children don’t get sufficient iron in their diets. Including plenty of whole grains, lean chicken, fish, eggs, nuts and oilseeds, leafy greens and dried fruits will help children get sufficient dietary iron.
- Vitamin D - What good is calcium if there isn’t sufficient vitamin D intake? Because this vitamin is essential to the absorption of calcium it is critical in children. Supplementation may be necessary as there aren’t many dietary sources of vitamin D.
- Vitamin C - A shout out to vitamin C for their immune boosting properties besides other functions. Good sources include fruits such as guava, Indian gooseberry, citrus fruits, broccoli, leafy greens, etc.
The more the exposure to different foods, the more optimum the nutrition. So, look out for a nutritionist for kids today for the correct guidance for your precious ones.