Children need a diet that includes all the essentials, with dishes from each food group, to be healthy. Because of their changing appetites with age, growth spurts, and physical activity, research shows that it is essential to provide children with age-appropriate portions. Offer extra if a youngster shows interest in it.
Children and adults should not be treated differently when it comes to nutrition. Nutritionists believe that everyone has a comparable need for nutrients such vitamins, minerals, carbohydrates, protein, and fat. However, the dietary needs of children vary depending on their age. Instead of forcing kids into a rigid diet, Dr. Priyanka Rohatgi, Chief Nutritionist at Apollo Hospitals in New Delhi, suggests exposing them to a variety of cuisines. Some meals are a fantastic source of energy, which is crucial for kids since they are so active when they are younger, according to the expert.
The top 5 nutrients to include in your child’s diet to support their health are listed below:
Calcium –
The most crucial vitamin for kids is calcium. The main factor in the development of healthy bones and teeth is calcium. Additionally, it is necessary for the heart, muscles, and nerves. Enough calcium must be consumed during the growing years since strong bones and teeth are essential for life. The best source of calcium is milk. Cheese, yoghurt, spinach, broccoli, tofu, and many more foods are also high in calcium.
Fibre –
Everybody’s diet has to include fibre. Children also require it, only in fewer amounts. Your child’s digestion will remain unharmed. Fruits and vegetables often have significant fibre content. Fresh fruits and vegetables may be given to your child, providing them with fibre and other essential nutrients.
Iron –
Iron aids in a child’s healthy growth by assisting red blood cells in carrying oxygen throughout the body. Anaemia and other major health issues can result from an iron deficit. As a result, make sure your youngster gets enough iron in their diet. Iron is found in abundance in whole grains, legumes, nuts, fortified cereal, beans, lentils, and green leafy vegetables.
Protein –
A child’s body needs protein to form cells, digest food into energy, fight illness, and transport oxygen. It helps youngsters’ bodies develop their muscles and other structures. Additionally, it improves their immune systems. Fish, chicken, turkey, lean meats, nuts, eggs, milk, yoghurt, string cheese, peanut butter, and edamame are examples of foods high in protein.
Vitamin D –
Vitamin D aids with greater calcium absorption. A source is required for calcium for optimal absorption. Overall, it will contribute to stronger bones and teeth. Children naturally accumulate vitamin D when they spend time outside playing. Other health advantages of vitamin D include higher immunity, improved brain function, and improved nervous system functioning.
According to experts, kids between the ages of 4 and 8 need a minimum of 25 milligrammes of nutrients every day, while kids between the ages of 9 and 13 need a minimum of 45 milligrammes. Parents must make sure that their children receive the appropriate daily intake for each nutrient. Fresh oranges, strawberries, broccoli, kiwi fruit, cabbage, peppers, and other fruits and vegetables can also provide nutrition.
