Proper Nutrition for Children

nutrition boy with green apples showing biceps face

The same ideas that drive adult nutrition also apply to nutrition for children. The same nutrients, such as vitamins, minerals, carbohydrates, protein, and fat, are required by everyone. However, children’s needs for certain nutrients vary depending on their age. At every age, nutrition is essential. To stay healthy and grow up healthy and strong, your children need the right nutrients. Children’s nutrition may also help build the foundation for a lifetime of healthy eating practices and nutritional understanding for your child.

Proper Nutrition for Children (Photo from istock)

What is thus the finest diet to support the growth and development of your child? Check out these nutritional essentials for boys and girls of all ages.

Take a look at these nutrient-rich foods

  • Proteins:

    Pick seafood, unsalted nuts and seeds, light meat and poultry, eggs, beans, peas, and soy products.

  • Vegetables:

    Various fresh, canned, frozen, or dry veggies should be offered. Each week, try to offer a variety of veggies, such as dark green, red, and orange ones, beans, peas, starchy ones, and others. Choose canned or frozen veggies with lower sodium content.

  • Fruits:

    Encourage your kid to eat a variety of fresh, canned, frozen, or dried fruits instead of fruit juice.  Keep in mind that one cup of fruit is equal to one quarter cup of dried fruit. If consumed in excess, dried fruits might provide extra calories.

  • Dairy Products:

    Your child should be encouraged to consume fat-free or low-fat dairy products such milk, yoghurt, cheese, and fortified soy drinks.

  • Grains:

    Pick whole grains like brown or wild rice, quinoa, popcorn, whole-wheat bread, oatmeal, or popcorn. Reduce your intake of refined carbohydrates such white bread, pasta, and rice.

Proper Nutrition for Children
 (Photo from istock)


Your child’s calories should be restricted from:

  • Saturated Fat:

    Reduce your child’s intake of saturated fats, which are mostly found in foods that come from animals. Look for ways to substitute vegetable and nut oils, which include important fatty acids and vitamin E. Natural sources of healthier fats, include seafood, avocados, almonds, olives, and nuts.

  • Added Sugar:

    Put a limit on added sugars. Natural sugars, such those found in milk and fruit, are not added sugars. Brown sugar, honey, corn syrup, and other sweeteners are examples of added sugars. Also consider the dietary facts. Pick cereals with little to no added sugar. Avoid giving sugar-sweetened beverages including soda, sports, and energy drinks to your children.

  • Sodium:

    The majority of children consume too much salt on a regular basis. Instead of chips and cookies. Eventually,  suggest munching on fruits and veggies. Examine nutrition labels and search for products with reduced salt content.




Take a look on Unhealthy eating habits in children, click on the link below:


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