It is often said that kids learn what they see. That’s why I believe having healthy food in front of your kids lead them having a nutritious and healthy lifestyle. However, there are still some parents who don’t know what nutrients their kids need and how it helps them in growing into a stronger adult. According to the WHO report, more than 33% of kids are classified as overweight or obese.
To remedy to the situation, here is a list of nutrients that your kids need!
• Protein
Protein helps the kid’s body build cells, break down food into energy, carry oxygen. Meat, poultry, fish, eggs, soy, nuts, beans, dairy products contain a high level of protein.
• Carbohydrates
Most commonly eaten by almost everyone, carbohydrates are the most important source of energy for kids. It helps the kid’s body to use fat and protein for building and repairing tissues. Bread, rice, cereals, crackers, pasta, and potatoes are a high source of carbs for everyone.
• Fats
There are two types of fats- good fats and bad fats. Fats are important in helping the body to properly use some of the other nutrients it needs. These fats are easily stored in the kids’ body. Whole-milk dairy products, cooking oils, meat, fish, and nuts have a high level of fats.
• Calcium
Calcium is important in making stronger and healthier bones and teeth. That’s why eating cheese, yogurt, ice cream, broccoli, spinach, tofu, egg yolks, and drinking milk must be encouraged!
• Iron
Sometimes even as adults, we tend to forget the importance of iron in our diet. Eating red meats, liver, poultry, shellfish, whole grains, beans, nuts, and iron-fortified cereals is a must for any kid.
• Folate
Necessary for soon-to-be-moms, it is essentially important for kids. One of the B vitamins, folate helps in the growth and development of kids. Lack of this vitamin causes anemia. Have lentils, chickpeas, asparagus, spinach, brussels sprouts, black or kidney beans for more vitamins B.
• Fiber
Playing a role in reducing the chances of a heart disease and cancer, fiber is important for the function of the bowel movement for every human. A regular healthy diet is necessary for every kid.
• Vitamin A
Serving a variety of purpose in kids and adults, vitamin A helps in the growth, keeping the skin healthy, preventing infections, and increasing the powers in eyes. Carrots, sweet potatoes, squash, apricots, spinach, and more fruits and vegetables are included in the diet.
That’s why we have to have at least five fruits and vegetables per day!
