Every parent should focus on the nutrient’s requirements of their child. Healthy eating in children is important for proper growth and development.

Here are some essential nutrients that every kid should be getting on a daily basis.

1. Protein
Protein is one of the important nutrients that makes up the building blocks of organs, muscles, skin, and hormones. It helps to rebuild and maintain tissues. Children need protein for growth and development. Here are some foods that contain high level of protein:

• Milk
• Eggs
• Meat
• Soyabean
• Fish
• Nuts
• Dairy Products
• Oats
• Lentils
• Peanuts

2. Calcium
Calcium is a nutrient that helps in building child’s bones, teeth and other body functions such as heart function, blood clotting, for nerves and muscles. Experts recommend 200 mg of calcium a day for babies younger than 6 months old. Here are some good sources of Calcium:

• Milk
• Tofu
• Spinach
• Broccoli
• Cheeses
• Yogurt

3. Carbohydrates
You have probably come across trends for “low carbs” but kids need variety of nutritious carbohydrate-containing foods as they are main source of energy for the body. Here are some good options of carbohydrates:

• Whole-grain cereals
• Vegetables
• Fruits
• Brown Rice

4. Fats
Fats are good source of energy booster and important fatty acids. It is an essential element to absorb other nutrients (vitamins) needed for body. Foods containing good Fat are:

• Fish
• Nuts
• Dairy Products
• Oil

5. Iron
Iron is important for kids for development of healthy blood that carries oxygen to all parts of the body. Iron rich foods are:

• Nuts
• Beans
• Poultry

Children also need other important nutrients for healthy growth and development like Vitamin B complex, Vitamin D, Vitamin C, Vitamin A, Vitamin E, Minerals, Water and dietary fibre.

By Pallavi