Nutrition for children: suggestions for a balanced diet

What is meant by child nutrition?

Child nutrition is established on the same idea as adult nutrition because a human being requires nutrients for proper growth and functioning. However, the key difference between child and adult nutrition is that it is differentiated by the intake of different quantities of nutrients at different ages.

Importance Of Child Nutrition

Nutrition is important at every life stage, but adequate and good nutrient intake is the baseline of a happy and healthy life for children. An adult person is most likely to develop poor nutritional status if proper attention is not paid during his early childhood. Eating wholesome and nutritious food in your childhood forms a solid foundation later in adulthood.

Benefits Of Child Nutrition

As we have discussed, child nutrition is a very important aspect that needs more attention globally. Because proper nutrient intake benefits the following factors:

1. Proper brain development
2. High immunity
3. Healthy teeth and skin
4. Maintains blood pressure
5. Prevents cardiovascular diseases
6. Fights iron deficiency
7. Supports the growth of muscles
8. Protects GIT from various diseases
9. Reduces the risk of type 2 diabetes 
10. It helps in development and growth

Nutritional Needs Of A Child

A child has a different view of nutritional needs than an adult. As they are in a constant phase of development, they require:

High-energy foods

Non-refined cereals, complete sources of protein, and healthy fats that include whole grains, meat and poultry, and oils, nuts, and seeds, respectively, provide high energy to the child. Moreover, healthy alternatives and different varieties can be added too.

Proteins That Help In Growth

We already know that healthy and complete protein in a child’s diet can help in protein synthesis, growth, and cell building. So add meat, poultry, lentils, fish, beans, chickpeas, and other protein-rich foods.

Adequate Amount of Micro-Nutrients

An adequate amount of vitamins and minerals in children's diets protects them from many deficiencies and diseases. Also, these nutrients improve a child’s immunity, which protects him from infections and other diseases.

Fibrous Foods

Green vegetables and colorful fruits deliver fiber along with various nutrients that help keep a child away from constipation, maintain proper bowel movement, and keep them healthy and wealthy.

Enough Dairy Products

Adding enough dairy products to a nutritional diet can provide a variety of essential nutrients. Furthermore, they contain a broad range of probiotics that help in the digestion of foods, maintain a healthy gut, influence the immunity of children, and provide many other benefits.

10 Important Tips On Child Nutrition

1. Don’t let your child skip meals. 
2. Help them avoid processed junk food.
3. Focus on the different varieties of food items.
4. Limit the sugar intake. 
5. Let them help you in the kitchen or in choosing foods. 
6. Limit their use of gadgets while eating. 
7. Encourage them to do outdoor activities. 
8. Prioritize eating together with family. 
9. Teach them about the benefits of proper nutrition. 
10. Add healthy snacks to their diet.

Bottom Line

Keeping up a child’s nutrition can be tricky. But it is necessary, as it becomes the basis of their future. Adequate child nutrition maintains the proper growth and development of a child and gives them many benefits. Keep track of their nutritional needs and try out our tips!

Reviewed by Certified Dietitian