Do you know that nutrition for children is based on the same principles as nutrition for adults? Children also need the same types of nutrients — such as vitamins, minerals, carbohydrates, protein and fat.
Nutrition is important at every age. With proper nutrients and a balanced diet, it has many benefits for children. It can:
- Stabilize their energy
- Improve their minds
- Even out their moods
- Help them maintain a healthy weight
Your children may have different eating styles or habits. They could be a picky eater, a snacker, or a try-anything type. But with the right amount and mix of nutrients, it helps them grow healthy brains and bodies.
In the first part article of The Guide to Children Nutrition, we have included four must-have nutrition that every child should be getting on a daily basis to help you put together good meals and snacks.
1. Protein
Protein provides the building blocks for a growing body. It helps a child’s body to:
- Build muscles and cells
- Break food down into energy
- Boost immune system
- Help them stay fuller long
- Carries oxygen through the blood
Foods that contain high levels of protein include:
- Meat
- Poultry
- Fish
- Eggs
- Nuts
- Beans
- Dairy Products
2. Carbohydrates
Carbohydrates are high in sugar content, but not all sugars are ‘bad’. Carbohydrates provide the most energy for your child’s daily activities, and they also help your child’s body use fat and protein in developing and repairing tissue. For a healthier choice, choose starchy carbs that are made with whole foods or whole grains:
- Breads
- Cereals
- Rice
- Pasta
- Potatoes
3. Fiber
Fiber helps produce bowel regularity in a child. Not only does it help aid digestion and prevents constipation, it can also play a role in reducing the chances of heart disease and cancer later in life – something that you and your child will be thankful for.
Foods that contain high levels of fiber include:
- Whole-grain cereals
- Chickpeas
- Lentils
- Kidney Beans
- Seeds
- Nuts
Bring along a tin of Smart Gummy® fruit flavoured snacks when your children are going to school or during family outings. This smart gummy snack has no artificial ingredients, which means natural fruit flavors and contains high fiber levels. It is 100% vegan, wholesome and yummylicious – best suited for children!
4. Healthy Fats
Fat commonly gets a bad rep, but healthy fats are key for brain and nerve growth, especially for infants and toddlers. Some benefits of healthy fats:
- Crucial in helping a growing body
- Utilise the other nutrients it needs to operate
- Help with healthy metabolism, blood clotting
- Help the body to absorb vitamins
- Great source of energy
Food with higher level of healthy fats include:
- Whole-milk dairy products
- Cooking oils
- Meat
- Fish
- Nuts
Want to find out more food for children’s nutrition? Check out the second part of the article here: The Guide to Children Nutrition II
