Friday, October 17, 2014

Healthy Food for Growing Children


Children require a steady supply of all the vital nutrients as they grow to facilitate healthy growth and development in general; physically, mentally and socially. In this article you will get to know about the necessary foods for growing kids, their nutrient compositions and their benefits to your child. Here is a detailed look:


Carbohydrates: 

Children spend most of their time playing and consequently utilize most of the energy present in their bodies. As such, it is important that carbohydrates be included in the child's diet so as to provide the body with sufficient energy to not only facilitate playing but also growth of strong and steady muscles, bones and wits.

Foods rich in carbohydrates and which are easy to find include:

Eggs Whole grains and cereals

Potatoes

Green vegetables

Bread

Fruits like citrus, berries, apples and watermelons among others.




Proteins: 

Proteins are among the most vital nutrients for kids as they facilitate body building; directly affecting physical growth. They also help boost the body's immunity against certain illnesses, further ensuring healthy development. As such, you should ensure that your child gets a steady supply of proteins by eating foods like:

Eggs and other poultry products

Dairy products like milk, cheese and yoghurt

Beans and nuts

Lean meat


Vitamins and minerals

Vitamins are necessary for a healthy immune system in growing children. They help to directly improve the body's immune system, helping fight off infections which may be deadly if lest to spread in the body. Other vitamins also help improve the body's general capabilities like eyesight and skin firmness and texture among others. Minerals like calcium on the other hand facilitate growth of strong bones and teeth in the body.

Foods rich in vitamins and minerals include:

Potatoes, carrots and dark green leafy vegetables for vitamin A

Fruits like berries, tomatoes and citrus for vitamin C

Fish oil and cod liver oil for vitamin D to facilitate absorption of other minerals like calcium


Fiber
Albeit it may not seem as important, fibers help keep the body's system clean and running smoothly while also improving digestion and proper body growth and development. They hence help keep your child feeling fit and comfortable.
They are easily obtained from foods like:

Legume like peas, beans and lentils among others

Fruits with peels like apples and peach

Brown rice and pasta made from whole grains

Bread made from whole wheat


Fats
Fats are considered to be generally bad by most people owing to the rising cases of overweight people. However, fats are just as vital as other nutrients. Furthermore, there is a wide range of natural foods with good fats as compared to unhealthy fats and cholesterol found in fast foods. Among other things, fats help store energy in the body for future use They also help give the skin a healthy and supple look and feel; enhancing a healthy and beautiful appearance.
Fats can be easily obtained from foods such as:

Dairy products like cheese, yoghurt and milk

Meat and oily fish

Avocados Margarine and butter


Conclusion. Ensuring that your growing child has a stable supply of these vital nutrients will facilitate strong and healthy body growth. This will consequently ensure that he/she is free of the common illnesses.

Author Bio:I am Jessica Cranwell, I am a Blogger and Freelancer. I love reading blogs, and writing for them on various themes like Travel, Auto, Lifestyle, Education and Health. As of now I am doing research of Ehic cards.

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