All parents know that children should eat a “balanced diet”. But a balance of what? Here are the nine nutrients that every child must receive daily:
1. Calcium
Calcium is essential in helping to build healthy bones and teeth in children. It is also important for blood clotting and for nerve, muscle and heart functions. Foods that contain high levels of calcium include:
- Milk
- Cheeses
- Yogurt
- Ice cream
- Egg yolks
- Broccoli
- Spinach
- Tofu
2. Carbohydrates
While the latest diet trend is to “have low carbs,” carbohydrates are actually the body’s most essential source of energy. They help a child’s body use fat and protein to build and repair tissue. Carbohydrates come in many different forms (sugars, starches, and fiber), but children should eat more starches and fiber, and less sugar. Foods that contain high levels of carbohydrates include:
- Breads
- Cereals
- Rice
- Crackers
- Pasta
- Potatoes
3. Fats
Fat is a great source of energy for children and is easily stored in a child’s body. They are also important in helping the body use some of the other nutrients it needs properly. Foods that contain high levels of fat include:
- Whole milk dairy products
- Cooking oils
- Meat
- Fish
- Nuts
4. Folate
Folate, necessary for expectant mothers, is also very important for children. One of the B vitamins, folate is necessary for the healthy growth and development of a child’s cells. Lack of this vitamin can cause anemia. Foods that contain high levels of folate include:
- Whole grain cereals
- Lentils
- Chickpeas
- Asparagus
- Spinach
- Black or red beans
- Brussels sprouts
5. Iron
Iron is needed for a child to build healthy blood that carries oxygen to cells throughout the body. Foods that contain high levels of iron include:
- Red meats
- Liver
- Poultry
- Sea food
- Whole grains
- Beans
- Nuts
- Cereals fortified with iron
6. Protein
Protein helps a child’s body build cells, turn food into energy, fight infections, and carry oxygen. Foods that contain high levels of protein include:
- Meat
- Poultry
- Fish
- Eggs
- Nuts
- Beans
- Dairy products
7. Fiber
Fiber helps produce bowel regularity in a child. It may also play a role in reducing the risk of cancer and heart disease later in life. Foods that contain high levels of fiber include:
- Whole grain cereals
- Chickpeas
- Lentils
- Red beans
- Seeds
- Nuts
8. Vitamin A
Vitamin A serves a variety of purposes in children and adults. It promotes growth, helps the eyes adjust to dim, bright lights, keeps the skin healthy, and works to prevent infections. Foods that are rich in vitamin A include:
- Carrots
- Sweet potatoes
- Squash
- Apricots
- Spinach
- Broccoli
- Cabbage
- Fish oils
- Egg yolks
9. Vitamin C
Vitamin C does more than fight colds. It also keeps the body’s cells together, strengthens blood vessel walls, helps the body heal wounds, and is important for building strong bones and teeth. Foods that are rich in vitamin C include:
- Citrus fruits (such as oranges)
- Strawberries
- Tomatoes
- Potatoes
- Melon
- Cabbage
- Broccoli
- Cauliflower
- Spinach
- Papayas
- Mangoes
