Top foods for Kid’s Health!

kid's health

Every parent has heard that children should be eating a “balanced diet.” But a balance of All types of combined.  Here are the nine nutrients that every child should be getting on a daily basis:

1. Protein-packed food

Protein helps a child’s body build cells, break down food into energy, fight infection, and carry oxygen. Foods that contain high levels of protein include:

  • Meat
  • Poultry
  • Fish
  • Eggs
  • Nuts
  • Beans
  • Dairy products

2. Carbohydrates

Carbohydrates are actually the body’s most important source of energy. They help a child’s body to use fat and protein for building and repairing tissue. Carbohydrates come in several different forms (sugars, starches, and fiber), but kids should be eating more of the starches and fibers and less of the sugar. Foods that contain high levels of carbohydrates include:

  • Breads made of whole wheat preferred
  • Rice
  • Crackers
  • Pasta
  • Potatoes

3. Fats

Fats are a great source of energy for kids and are easily stored in a child’s body. They are also important in helping the body to properly use some of the other nutrients it needs. Foods that contain high levels of fats include:

4. Calcium

Calcium is essential in helping to build a child’s healthy bones and teeth. It’s also important for blood clotting and for nerve, muscle, and heart function. Foods that contain high levels of calcium include:

  • Milk
  • Cheeses
  • Yogurt
  • Egg yolks
  • Broccoli
  • Spinach
  • Tofu

5. Iron

Iron is necessary for a child to build healthy blood that carries oxygen to cells all over the body. Foods that contain high levels of iron include:

  • Poultry
  • Whole grains
  • Beans
  • Nuts
  • Iron-fortified cereals

7. Fiber

Fiber helps produce bowel regularity in a child. It can also play a role in reducing the chances of heart disease and cancer later in life. Foods that contain high levels of fiber include:

  • Whole-grain cereals
  • Chickpeas
  • Lentils
  • Kidney beans
  • Seeds
  • Nuts

8. Vitamin C

Vitamin C does more than just fighting off the common cold. It also holds the body’s cells together, strengthens the walls of blood vessels, helps the body heal wounds, and is important for building strong bones and teeth. Foods that contain high levels of Vitamin C include:

  • Citrus fruits (such as oranges)
  • Strawberries
  • Tomatoes
  • Potatoes
  • Melons
  • Cabbage
  • Broccoli
  • Cauliflower
  • Spinach
  • Papayas
  • Mangoes

9. Vitamin A

Vitamin A serves a variety of purposes in kids and adults. It helps growth, assists the eyes in adjusting to dim and bright lights, keeps skin healthy, and works to prevent infection. Foods that contain high levels of Vitamin A include:

  • Carrots
  • Sweet potatoes
  • Apricots
  • Spinach
  • Broccoli
  • Cabbage
  • Fish oils
  • Egg yolks

 

Reviewed By Dr. Rohan Rajdeep

M.B.B.S (Ped.) | Neonatal (As Fellow)
Consultant Pediatrician and Neonatal Critical Care Specialist

E mail :dr.rohan.rajdip@gmail.com

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