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How Much Nutrition Does A Child Need

Published : Jan 27, 2021
  • 0 mins read
  • Updated On : Jul 27, 2022

    Children are notoriously fussy eaters and parents are often left worrying about how their kids might be missing out on the correct amount of nutrients their child needs for healthy growth, sustenance, and development. Therefore, read below to know the basic nutritional requirements a parent should ensure their child receives. Making sure your child gets the right nutrients is not as cumbersome as it is often made out to be, and through the inculcation of a few eating habits, children can benefit greatly. The key to ‘how much’ a child needs lies in maintaining a balanced diet throughout daily meals, with the support of nutritional supplements tailored for children, if need be.

    1. Protein

    Protein supports the building of cells, breaks down food and converts it into energy, helps fight off infection, and transports oxygen. Foods that contain high levels of protein include:

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

    Protein Supplements for Kids - Fast&Up

    2. Vitamin C

    Vitamin C is far more essential to the body than just fighting off infections. It also assist in holding the body's cells together, fortifies the walls of blood vessels, and supports the body heal wounds, and is important for building 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
    • Mangos

    If you’re child is a fussy eater, and these are not sustainable foods that you can incorporate into their diet, you can try these vitamin C supplements for children that fulfill their daily requirements.

    3. Carbohydrates

    Carbohydrates are found in several different forms (sugars, starches, and fiber), but kids should be eating a higher amount of the starches and fibers and a considerably lesser amount of the sugar. However, carbohydrate intake should be monitored and not take up an excessive part of their meals. Foods that have high levels of healthy carbohydrates include:

    • Breads
    • Cereals
    • Rice
    • Crackers
    • Pasta
    • Potatoes

    4. Fats

    Fats are a fantastic source of energy for kids and are easily stored in a child's body. They help the body to efficiently use some of the other nutrients it demands. Foods that contain high levels of healthy fats include:

    Whole-milk dairy products

    • Cooking oils
    • Meat
    • Fish
    • Nuts

    Fasts for kids - Fast&Up

    5. Calcium

    As we know, calcium forms the building blocks of the bone and teeth in the body, an are therefore essential for healthy growth. It's also fundamental for blood clotting and for nerve, muscle, and heart function. Foods that provide great amounts of calcium include:

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

    6. Iron

    Iron is absolutely fundamental for a child to create and sustain healthy blood that transports oxygen to cells all across the body. Foods that you should include to provide their daily iron needs

    • Red meats
    • Liver
    • Poultry
    • Shellfish
    • Whole grains
    • Beans
    • Nuts
    • Iron-fortified cereals

    7. Fiber

    Fiber helps support bowel consistency and regularity in a child. It also plays a significant role in lessening the chances of heart disease and cancer in their later life. Foods that provide healthy fiber include:

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


    Mohd Amaan
    Daily Wellbeing

    Amaan is someone who loves to read and write. He is a writer and editor with passion for daily wellbeing. His focus areas are daily wellbeing and overall health. He writes about health hacks, nutri... Read More

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