Essential Nutrients For Kids: Healthy Eating Tips for Parents

A nutritious and balanced diet is one of the keys to growing a child. Children have energy and nutrients, and requirements that are different from adults during the growth stage, the body needs certain vitamins and minerals for proper development. Parents work, and they have little free time to prepare healthy meals. But fast food does not provide them with essential nutrients for kids’ needs. More fast food products are high in fat and sugar, which contributes to other health problems such as obesity and laziness among young kids. Also, this is already recognized as a problem in developed countries.

In fact, parents are often unaware of the rich source of protein, carbohydrates, fats, and other nutrients. Therefore, knowing the rich source of different nutrition for children can help in making wiser and more informed choices for their preschoolers.

So, it is important for parents to have knowledge about the different and rich sources of nutrients, so that they can give them nutritious rich food and cook different dishes that their kids would enjoy. Because we are familiars how the food preferences and demands of our kids may change every day.

If you don’t have time to cook healthy homemade meals, at least make sure your kid doesn’t overindulge in fast food and focus on superfoods in their diet. Also, these can be natural products containing a rich amount of essential nutrients, and minerals. Superfoods are rich in antioxidants, easy to digest and help kids’ mental and physical development.

List Of Rich Sources Of Essential Nutrients For Kids

Proteins: One Of The Most Essential Nutrients For Kids

Growing kids need approximately 1.05 grams/kg/day for children ages as compared to a teenager who needs 0.85 grams/kg/day of protein. Protein-rich food helps kids to build and repair cells, enzymes, and hormones, and as a last resort, to provide energy. Moreover, it forms new blood cells, the tissue which helps the nervous system function properly. in fact, cow milk and cottage cheese are the primary sources of energy and protein for young children but if they are not consuming milk then, below we have listed other protein-rich food that you can give to your growing kid.

• Soy milk
•  Peanuts and Legumes
•  Eggs and Cheese
•  Lentils and grains
•  Beans and tofu
•  Nuts and seeds
•  Greek yogurt

Foods Rich In Vitamins And Minerals

Nutritional advice is important to ensure that the diet contains adequate amounts of vitamins and minerals, vitamin D, and vitamin B12. Vitamins and minerals help kids to grow, strengthen bone muscles, improve skin texture, develop organs as well as boost the immune system. If the diet cannot be adjusted to provide the recommended amount of each of these essential nutrients then must include the below-mentioned food items in their diet.

• Vegetables
•  Fruits
•  Milk
•  Meat
•  Eggs
•  Cereals

Foods Rich In Iron That Has Essential Nutrients For Kids

Kids with rapid growth have increased iron requirements and are at risk of iron deficiency with or without anemia. Kids between 1 to 3 years required 7mg of iron whereas 4 to 8 years kids required 10mg of iron in their diet regularly. Iron deficiency is most common among growing kids so it is required to include iron rich food items in their diet.

• Spinach
•  Almond
•  Sweet potato
•  Chickpeas
•  Dried apricot
•  Tofu
•  Fish
•  Meat
•  Beans & Lentils
•  Eggs

Foods Rich In Fiber

Fiber rich food is very essential for growing kids not only but also because it fulfills all the nutritional values in the kids and body also give relieves constipation, increases the feeling of fullness and helps with weight control, also lowers cholesterol. Moreover, high rich fiber food maintains blood sugar levels and promotes kids’ growth. Here is a list of food items that are a good source of fiber.

• Whole grains, like wheat, barley, jowar, whole-wheat flour, brown rice, and oatmeal
•  Cooked dried beans, such as black beans, lentils, and split peas
•  Fruit and vegetables
•  Nuts and seeds

Food Rich In Calcium

Adequate calcium intake is important throughout life to ensure maximum accumulation of bone mass, especially during periods of growth. Children with stronger bones may have fewer fractures and may be more resistant to developing osteoporosis later in life.

Therefore, it is recommended calcium intake is approximately 700 mg for children aged 1 to 3, 1000 mg for children aged 4 to 8, and 1300 mg for children aged 9 to 18. Children who avoid dairy usually require either a significant intake of calcium-fortified foods such as:

• Milk
•  cheese and other dairy foods
•  Green leafy vegetables
•  Spinach
•  Soya Milk
•  Soya beans and lentils
•  Fortified foods

Food Rich In Vitamin D

Normal levels of vitamin D metabolites are essential for adequate intestinal absorption of calcium, phosphate, and bone formation. Vitamin D is available through exposure to sunlight which is equally important to food intake. Therefore, it is recommended for children aged one year and older to take 15 mg (600 international units) per day with food.

• Cod liver oil
•  Salmon
•  Swordfish
•  Tuna fish
•  Orange juice fortified with vitamin D
•  Dairy and plant milk fortified with vitamin D
•  Sardines
•  Beef liver
•  Egg yolk
•  Fortified cereals

Foods Rich In DHA

Since DHA is an essential nutrient for kids for neurological and visual development, DHA supplements are thought to enhance brain function and vision in children. In addition, DHA supplements are purported to treat certain health problems in children, such as allergies, asthma, and attention deficit hyperactivity disorder (ADHD).

• Fish
•  Salmon
•  Green leafy vegetables
•  Spinach
•  Broccoli
•  Fish oil supplements
•  Nuts and walnuts
•  Butternuts

How To Pick Snacks That Have Essential Nutrients For Kids?

If you’re searching for more options for healthy snacks for your kids then must watch this video to make your selection easier.

Foods Rich In EPA

EPA lowers the risk of cardiovascular disease, in fact, it reduces symptoms of depression and slows the progression of rheumatoid arthritis. Hence, it is important to give food that contains a rich amount of EPA to kids.

• Fish
•  Mackerel
•  Swordfish
•  Seeds contain ALA (ALPHA LINOLENIC ACID) which is converted to EPA by the body. For example seeds like pumpkin and flaxseeds
•  Nuts like walnuts and walnut oil.

Final Recommendation

• Nutritional advice is important for parents of growing kids. In addition, it will help them to learn more about their kid’s nutritional requirements and let them know about the diet they are providing has adequate amounts of nutrients, especially energy, protein, iron, calcium, vitamin D, and vitamin B12.
•  Children who do not consume or take little are at risk of calcium and vitamin deficiency. So it recommended including dairy in kids’ diets. Ready-to-eat cereals, soya milk, paneer, cheese, and curd are rich sources of calcium and vitamin.
•  Include seasonal vegetables and green leafy vegetables in their diet. Vegetables are a rich source of essential nutrients that help them to grow faster.  

Summary

As we know essential nutrients for kids are important at every age. But special care must be taken while planning a meal for your preschoolers. And to do so you must have knowledge about the nutrients and their rich sources.

Nutrition for children can also help establish a foundation for nutritional knowledge that your child can apply throughout life.

Frequently Asked Questions

Q: How To Encourage Kids For Healthy Eating Habits?

Ans: Kids usually focus on food that tastes good. So, the best way to let them eat healthily is by cooking healthy food that tastes good. Offer them snacks and provide options from which they can choose. Include seasonal vegetables and fruits in their diet.

Q: What Are The 10 Essential Nutrients For Kids?

Ans: There is a total of six classes of nutrients that our body required to function well and maintain overall health. Below we have listed the 10 most essential nutrients for kids.

• Carbohydrates
• Calcium
• Vitamin
• Iron
• Fat
• Protein
• Cholesterol
• Zinc
• Magnesium
• Fiber

Q: What Is Healthy Eating For Children?

Ans: Food that contains all the essential nutrients for kids is called healthy eating. The aim of healthy eating is to give healthier food including fruits, vegetables, pulses, dairy products, whole meals, etc. to know more in detail you can contact Fitelo dietitians and nutritionists and get complete information from our experts.

Fun Fact

Everyone knows that we can’t force kids to eat healthily but as a parent, it’s our responsibility to keep an eye on their healthy eating habits and make a healthy diet chart. Include various healthy dishes into it so that it won’t make kids bored. At Fitelo we have a long list of healthy snacks for kids that will fulfill all your kid’s nutritious needs.

Your search to find the right guidance to be a part of all those fat-to-fit stories ends here. So, contact us today if you are looking for a diet plan with cheat meals. Also, we will discuss how we can help you achieve your weight loss goals.

Disclaimer

This blog post was written to help you to make healthy and better food choices altogether. So, be aware and take care. The important thing to consider is your own health before starting a diet that is restrictive. Therefore, always seek advice from a doctor/dietitian before starting if you have any concerns.