Importance of Nutrition Requirements in Children

Most parents find it challenging to feed their children a healthy diet, with candies, chocolates, and other junk foods readily available nowadays. Few kids are fussy eaters, which adds to this problem.

To support children's growth and development, a balanced diet consisting of vitamins, minerals, carbohydrates, proteins, and fats is important. Children have varying nutritional needs based on their age, and their food preferences change as they grow. Understanding the nutritional benefits is crucial for supporting their development.

The Advantages of a Healthy Diet

Children need a healthy diet to be strong and active in their growing age. The advantages of a healthy diet are:

Essential Nutrition Requirements in Children

Fruits:

Fruits are rich sources of vitamins, minerals, moisture, dietary fibre and plant chemicals known as phytonutrients that help keep us healthy and protect against chronic diseases such as diabetes, heart disease, stroke and some cancers. Give fresh seasonal fruits every day as a snack in the mid-morning or the evening.

 Fruit juices should replace whole fruit or cut fruits. Try to give your child a variety of fresh fruits of different colours such as apples, bananas, dragon fruit, papaya, guava, melons, oranges, grapes, and dry fruits. Fresh fruit juices and milkshakes can only be given when a child is sick.

Vegetables

Vegetables provide vitamins, minerals, fiber,water, and antioxidants. These nutrients protect us from various health problems. Eating vegetables helps build our immunity and keeps many infections at bay.
Vegetables also contain potassium, which is essential for fluid balance and muscle function. Iron, also present in vegetables, helps bring oxygen to the body’s tissues.

Whole Grains

Whole Grains are rich in nutrients such as carbohydrates, which provide the body with a major chunk of energy. Whole grains include rice,wheat, jawar,bajra, ragi,and foxtail millet. These cereals and millets are a moderate source of protein and a source of B-complex vitamins. Give your kids whole grains as they are healthy, and avoid refined products like maida ( refined flour ), white bread, biscuits, noodles, and cakes. Replace them with whole-grain products.

Dairy

Dairy products like milk, curd, lassi, butter milk, yoghurt, and paneer are ideal sources of calcium, which is vital for strong, healthy bones and teeth. They also provide essential minerals and nutrients such as protein, iodine, riboflavin, and Vitamin B12. Other foods contain fewer calcium levels than dairy foods.

Non-Essential foods

Extra sugar:

Do not give children added sugars to avoid obesity and tooth decay.

Trans fats and saturated fats

Reduce your intake of saturated fats, which are primarily found in foods such as meat, poultry, and full-fat dairy products. Look for ways to substitute vegetable and nut oils, which offer essential fatty acids and vitamin E, for saturated fats. Natural sources of healthier fats include seafood, avocados, nuts, olives, and nuts. Avoid foods that contain partially hydrogenated oil to reduce your intake of trans fats.

Sodium

Many kids consume too much sodium daily. Instead of chips and cookies for snacks, give them fruits or dry fruits. Check for nutrition labels and seek out products with low sodium content. Sauces, ketchups, cheese, butter, pickles, pappads, and bakery products contain a lot of salt.
Speak with a dietitian if you have any doubts regarding your child's nutrition or specific concerns regarding your child's diet.

Medicover Hospitals has the best Child Specialists and Pediatricians who are experienced in managing and guiding child health problems. Consult us now!

Nutrition chart for kids

Follow the above chart so that you can include all the essential nutrients in your child's diet. Healthy eating from a young age goes a long way in building the children's overall health and well-being.

Frequently Asked Questions