Nutrition for Kids

Our children are at a stage, where they are constantly developing mentally, physically and emotionally. In order for these little minds and bodies to grow suitably, nutrition for kids is essential. Children must not only just eat nutritious food, but should also be exposed to all kind of food that is available. The more varieties that are introduced to children, there is a larger possibility of them acquiring nutrition from various sources of food.

Nutrition for Kids

What does nutrition for kids really mean?

  • having a healthy weight;
  • evading health problems related to body fat;
  • gut health
  • brain growth and performance.

A well-balanced diet consolidates all the food groups described in the food guide pyramid. Early childhood is a significant time where nutrition for kids should be practiced.

Healthy eating patterns at home encourage children and play a vital role in their upbringing. A well-balanced diet is a solution to healthy eating habits because it provides children with the nutrients they need to grow. 

School-going kids need about 1,600 to 2,500 calories per day. Children between the ages of 5 -6 need 4.4 calories per kgs of body weight, and those between 7 and 11 need 3.4 calories per Kgs.

If you constantly worry about nutrition for kids, then I would highly recommend don’t worry too much about your child not eating enough, since children this age usually eat when they are hungry. Never force feed. 

Nutrition for kids is just like an adult body needs nutrition; such as vitamins, minerals, carbohydrates, protein, and fat. Kids, however, need various amounts of particular nutrients at different years.

9 essential nutrients that every child should get on a daily basis:

1) Protein – 

Protein helps a kid’s body produce cells, break down food into energy, combat disease, and transport oxygen. Foods that contain high levels of protein include:

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

2) Fats 

Fats are a wonderful reservoir of energy for children and essential for nutrition for kids. They are easily collected in a child’s body. They are also significant in helping the body to properly use some of the other nutrients it needs. Foods that contain high levels of fats include:

  • Whole-milk dairy products
  • Cooking oils
  • Meat
  • Fish
  • Nuts

3) Carbohydrates

Carbohydrates are truly the body’s most significant source of energy. They help a kid’s body to use fat and protein for developing and rebuilding tissue.

some examples of carbohydrates are –

  • Bread
  • Cereals
  • Rice
  • Crackers
  • Pasta
  • Potatoes

4) Calcium

Calcium is vital and plays an important part in nutrition for kids. It helps to build a child’s healthy bones and teeth. It is also vital for blood clotting and for nerve, muscle, and heart function. Foods that contain high levels of calcium include:

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

5. Iron

Iron is essential for a child to build healthful blood that transports oxygen to cells all over the body. Foods that include large levels of iron comprise are:

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

6. Fiber

Nutrition for kids is incomplete without Fiber. It helps bowel regularity. Foods that contain high levels of fiber include:

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

7. Vitamin C

Vitamin C fights off the common cold also it holds the body’s cells collectively, helps the body heal injuries, and is important for developing 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

How to inculcate healthy nutrition for kids?

1) Eat as a family and eat the foods that you want your children to eat. If you yourself are choosy, your children are most probably will imitate the same. Be a role model. Kids eat the way you eat

2) Keep healthy food at hand. When kids are hungry, they tend to look for junk foods.

3) Never use food as a reward

4) Focus on overall diet and not just at one meal

5) limit screen time especially when family or kids are having meals

6) Set snack boundaries. Do not try to stop junk, else, your kids may end up craving it more.

7) Praise your child’s healthy choices

Thank you for reading Nutrition for Kids

This post is published for #OpenNTalk Blogger’s League hosted by Gleefulblogger & Wigglingpen in association with SummerBarnVedantika HerbalsNyassaExplore Kids World.

I am a member of Team 3 #InvincibleGang. Read some more interesting posts this June from my team members. Here they are and do not miss to follow them on twitter for more updates –

1. Geethica Mehra  –  Thoughts By Geethica

2. Papri Ganguly – Through My Pink Window

3. Varsha Nitin Gode (Yogeeta Rane) – VRAG

4. Anami – Namiwise


If you liked this article – Like, share and comment on it. What do you think about this post – Nutrition for Kids

Until next time – take care, stay healthy and connected with us.

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**Disclaimer – images used in this article are NOT my property and have been used ONLY for the sole purpose of a reference **

This is a personal blog that chronicles my own experiences. Readers must take proper medical advice (if any discussed above) before trying anything at home

Unauthorized use and/or duplication of this material without express and written permission from this site’s author and/or owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to Princy Khurana (@clanpedia) with appropriate and specific direction to the original content.

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40 thoughts on “Nutrition for Kids

  1. This is a very informative and useful post. I liked the ways to include nutrients in the child’s diet. I also restrict their snacks intake rather them vanishing it completely. As it is human tendency to crave for what has been excluded. #InvincibleGang

  2. We all should know what we need to give to our kids and this post is quite informative for all those parents who are less aware of the nutrition and the calories required by children.
    #OpenNTalk #CrossBorderSisters

  3. Im struggling with this. One daughter is shudh vegetarian and the other shudh se bhi shudh non-vegetarian. not sure how to introduce all food groups to them.

    Now will implement rules in your last section to try and get them to eat healthier
    #Bloggingdivas for #OpeNTalk

  4. Great post and tips. I have seen that my son’s metabolism is so much better when he eats healthy nutritious food.

  5. This is such an informative post and is Also a reminder for us to make sure that we give healthy food to our kids. Making healthy choices is the best thing we can do for our kids.

  6. A great post, having an optimum balance of macro and micro nutrients in our kids diet is so important and it comes only if we know the basic food combinations for fulfilling these needs.

  7. Umm Yummy post 🙂 Such a refreshing post for everyone to keep a check on kids nutrition. I am already saving this to my browser for future reference :p
    I loved the pointer “Never use food as a reward”
    #OpenNTalk #InvincibleGang

  8. Forming good eating habits in kids since childhood and making sure they get all the required nutrition is a mom’s biggest worry. You’ve nicely mentioned in detail every essential nutrient for kids.
    #OpenNTalk #BloggerBabes

  9. Its good to see that you have shared the list with such classifications. I am bookmarking this post so that can cross check with my kid’s diet plan. #BloggerBabes #OpeNTalk

  10. This is such an informative post Princy. We really need to keep a watch on kids nutrition these days. Except for the eggs and the non-veg part, I have included almost everything you mentioned. 🙂

    – Anami from #InvincibleGang for #OpenNTalk #Week3

  11. I was a protein deficient kid… Because I was a vegan and because I had diseases due to which I couldn’t take protein! Even when I grew up I remained protein deficient! This is a must read for all moms! Very informative post

  12. Quite informative. It’s imp to know both what nutrients to serve to kids and also how to do it in the most interesting way! Your post shares a few good tips.

  13. Beautiful article that captures info regarding the essential nutrition required for kids and also mentioned the food items. Thanks for sharing the writeup which I will definitely bookmark and refer.

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