Important Nutrients That Should Be There in Your Child’s Meals

Giving your kid a healthy meal is essential for the development of their brain and body as they grow up. This means you need to make sure that their meals include all the necessary nutrients that support the growth of your child. Take a look to see what are some of the most essential nutrients that you should include in kids’ meal and what food contain these nutrients.


Not all the carbs are bad. While the common practice today is to eat less carbs, they are the most important nutrients that should include in your child’s meal. Carbohydrates are essential in the growth of the body and tissue repairing. However, there are certain types of carbs that you should include less and certain types that have to be in larger amounts than the others. Make sure cabs such as starch and fibres are more and sugars are less in amount. Breads, cereals, rice, pasta, potatoes include carbs.


Children and toddlers need iron for the development of their brains. Also lack of iron in one’s body or iron deficiency can lead to conditions such as anaemia. Iron is what helps good circulation of oxygen in the body and what helps the muscles to store oxygen. Therefore, when shopping for baby food or when planning the meals of your child make sure they include at least one of the following; liver, red meats, shellfish, poultry, beans, whole grains, nuts and iron-fortified cereals.


Fibre is an essential part in any healthy diet. It helps in digestion and with good sources of fibre, it can prevent diseases in digestive system such as constipation. Food that include fibre also often contain nutrients such as vitamins. Regular intake of fibre can reduce the risk of heart diseases, cancer and obesity. Include items such as chickpeas, whole-grain cereals, kidney beans, lentils, seeds and nuts to make sure your kid’s meal has enough dietary fibre in it.


Calcium is a nutrient that is essential for the growth of strong teeth as well as bones. Moreover, it can help to promote the functioning of the muscles, heart and nerves, help in blood clotting and can activate the enzymes that help for the digestion of food. For children who are growing new bones all the time calcium is one of the most important nutrients. ice cream, cheeses, yogurt, Milk, egg yolks, spinach, broccoli and tofu are known to be rich in calcium.

Vitamin C

Vitamin C is another nutrient that has a number of benefits for those who consume it. It is vital in the repairing of red blood cells, tissues as well as bones. It can also keep the gums of your kid healthy. Since vitamin C has the ability to strengthen the blood vessels of a person, it can reduce bruising after minor accident such as scraping.

It is also known to have the ability to heal small wounds and cuts. Another benefit of vitamin C is that it improves the child’s immunity system and reduce the risk of getting an infection. Foods such as Citrus fruits, Strawberries, Tomatoes and Melons include vitamin C.

Including the necessary nutrients will ensure a healthy life for your child as they grow up, improving both their mental and physical health.

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