Kids Diet: Are these essential nutrients present in your child’s diet? It is very important for memory and immunity

Important Nutrition For Kids: For the proper growth of children, parents should pay attention to their diet. Including all the nutrients and essential things in the diet accelerates the growth and height of the child. Children between the age of 5 to 10 years undergo physical, mental and cognitive development and for this, a balanced and nutrition-rich diet is very important for them.

At this age, the child needs energy, for which his diet should include protein, calcium and minerals. It helps in muscle growth. At the same time, Omega 3 fatty acids are required for brain development.

Carbohydrates

Carbohydrates are considered a brain food. Carbohydrates are the main source of energy for children. This provides the energy needed for their sports, studies and other physical activities. For this, you can include rice, wheat, barley, porridge, roti, and potatoes in the child’s diet.

Calcium

Calcium makes our bones and teeth strong. Apart from this, it is also necessary for the contraction of muscles and the functioning of the nervous system. Children’s bones are developing, so they need a diet rich in calcium. For this, milk, curd, cheese, and green leafy vegetables should be included in the diet of children.

Healthy Food (courtesy social media)

Proteins

Protein works to build and repair muscles in children’s body. Besides, it also strengthens the immune system of children. Due to this, children do not fall ill again and again. To include protein in the child’s diet, you can give pulses, eggs, meat, milk, cheese, and nuts.

Also read- Anemia In Women: Why is there anemia in women? Know the symptoms, causes and prevention methods

Vitamins

Vitamins are essential for the all-round development of children. Every vitamin has its own function, each vitamin in the body works for different parts of the body, such as Vitamin A is essential for eyes, Vitamin D for bones and Vitamin C is essential for the immune system. To fulfill this, you can include green leafy vegetables, citrus fruits (like orange, mango or any child’s favorite fruit), milk, eggs etc. in the diet of children.

Healthy Food (courtesy social media)

How much food is healthy for children

According to the American Heart Association, a 5 year old child should add this amount of nutrients to his diet daily.

• Calories- 1200 to 1400 Kcal
• Fat- 25 to 30 percent
• Fat-free milk – 2 cups
• Meat or beans – 85 to 115 grams
• Fruit – 1.5 cups
• Vegetables- 1 cup to 1.5 cups
• Grains – 115 to 140 grams