Children need good food for a healthy body because, at that age for development and growth, nutrients are essential for the body. Skeletal and muscular developed with the rapid rate. So at this age children require almost every nutrients like vitamins, minerals, calcium and much more are discussed below. Nowadays childhood obesity is common due to consumption of the excess amount of snacks and sweets so idietitianpro.com is the best platform for a healthy diet chart which you get it here for growing children which also fight against obesity.

What to eat

Children always requisite a healthy balanced diet included the good amount of fruits, vegetables and nuts. Here are some essential nutrients for a variety of foods to stay healthy.

1.Protein

It helps in growing cells of the child’s body, fight with ill health, cut down food into strength, and carry. Foods that contain the good amount of protein such as meat, poultry, fish, eggs, beans, dairy products.

2.Carbohydrates

It helps in constructing and repairing tissue. It can consume in many forms like sugars, starches, and fibre. Foods that are rich in carbohydrate are bread, cereals, rice, pasta, potatoes.

3.Fats

It is builds stamina in youngster, foods are the good source of fats are cooking oil, meat, dairy products, fish, nuts.

4.Calcium

It is necessary nutrients which helpin formation of healthy teeth and bones. It’s also essential for blood clotting, muscle movement, and heart function. Consume foods that have higher levelof calciumlike milk, cheese, ice creams, egg yolks, broccoli, spinach, tofu.

 5.Iron

It is essential for the child to make healthy blood that supply oxygen to cells to whole body. Such foods are poultry, beans, whole grains, nuts.

6.Fiber

It is necessary nutrient which plays a role in decreasing the chances of heart disease and cancer, also improve digestion. Foods that have the good amount of fibre are seeds, lentils, chickpeas, kidney-beans.

7.Vitamin A

It helps in development and growth, play an important role in to adjust the dim and bright lights of eyes, and keeps skin glowing and healthy. Foods which are rich in vitamin A are carrots, spinach, apricots, broccoli, sweet potatoes, cabbage, fish oil and egg yolks.

8.Vitamin C

This nutrient fight against common cold and also clutch the body’s cells together, help to heal from injuries and wounds and make bones and teeth strong. Foods that are great source of Vitamin C are strawberries, tomatoes, orange, lemon, potato, papaya, mango.

Foods to avoid

There are some foods and drinks which can be harmful to the health of child if they start to consume in high amount.

• Sweets and snacks

Snacks like cakes, biscuits, sweets and chocolates which have saturated fats and unnatural sugar harm children body too much.

• Drinks

There are many aerated drinks are available in the market which damage the teeth, so replace them with fresh juice or squash. More often, kids have to drink milk once in a day.

• Salt

Avoid adding on salts to your child’s food.

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