Healthy food and diet for kids in daily life

Healthy food and diet for kids in daily life

Healthy food and diet for kids in daily life

Healthy food and diet for kids in daily life: What should be the diet for children. Dietary information for children. Feed the children, so that they are fully developed.

Most children, whether they are teenagers, are very selective about food. Children of nutritional elements are more assured than adults because they are growing. Adequate nutrition is essential for the proper growth and development of a child.

Good nutrients help prevent certain diseases, such as obesity, weakened bones, and ensure that your child is developing to the fullest potential. A growing child needs three mines (breakfast, lunch, and dinner) and a snack in between the mines.

Carbohydrates and Fats - The energy and calories needed for growth and physical development are met by carbohydrates. At school age, children develop faster due to which they feel more hungry. If your child's growth decreases his appetite, then it will decrease and your child will start eating and eating fewer snacks.

Protein-Protein forms body blocks and assists in making, maintaining, and repairing body tissues. Protein-rich foods are especially needed for fast-growing children. Protein is high in milk and dairy products, pulses, eggs, fish, pork, and meat. Rojana should encourage your child to eat foods rich in protein.

Vitamins and minerals - Vitamins and minerals promote healthy growth and development of the body. Iron and calcium are very important minerals for children. A growing child needs calcium to strengthen his bones and teeth. Milk and milk products and to a lesser extent green leafy vegetables are good sources of calcium. In adolescence, the calcium requirement of the child is not fulfilled only by eating, but some additional calcium supplements may be needed.

Iron - Iron is an important mineral for blood and iron deficiency is a common problem in children in India. Iron, on the other hand, helps in improving attention and concentration apart from making blood. Meat, poultry, fish, green leafy vegetables are good sources of iron. When we eat food rich in vitamin C, then the amount of iron in that vegetarian food is high.

Fruits and Vegetables - Fruits and vegetables are high in vitamins and minerals. Vitamins and minerals are essential for healthy skin, good growth, growth, and fighting infection. Vegetables are rich in fiber, which contain vitamins A and C and micronutrients such as magnesium and potassium. 

Antioxidants are also found in vegetables. An antioxidant is a substance that gives children body the power to fight diseases and reduces the risk of dangerous diseases like cancer and heart disease later in life. Foods rich in vitamin B are whole grains, meat, and dairy products. Fruits also contain fiber content, vitamins especially A and C, and potassium. Like vegetables, fruits also have antioxidants that help fight diseases and reduce the risk of cancer and heart disease later in life.

Cereals - At least half of the grains you eat should be oatmeal, cereal flour, corn, brown rice, and wheat Rotis.

Green vegetables - Green vegetables are rich in fiber, vitamins A and C, and some micronutrients like magnesium, potassium. Vegetables should be of high quality in which dark green, orange-colored vegetables, legumes (peas and beans), starchy vegetables, and other vegetables should be eaten. Most vegetables contain antioxidants that help fight diseases and reduce the risk of cancer and heart disease later in life.

Fruits - Fruits can be eaten fresh, canned, stored in the refrigerator, dried and whole, sliced ​​, and eaten.

Keep children healthy and away from diseases, then adopt this method

Healthy food and diet for kids in daily life

Parents are often disturbed for the good nutrition of children. Feeding nutritious food to children is essential from breakfast to dinner, as it is very important for children to have nutritious food for school, tuition, study, and play. Today, is telling you about the regular care of children and the right diet, which will not only provide energy to the children but will also keep many diseases away.

According to a report by the National Family Health Survey, only 46 percent of children are breastfed in the first six months. In the early days of a young child, as much as he needs proper nutrition, children between 7 and 15 years of age need it as well. The more physical effort, the more mental effort it takes. There is a great need for proper eating to maintain energy in children. So let us tell you how the fitness of children can be taken care of.

Take care of the child's fitness in this way
  1. At breakfast lunches, children can give fruit chaat, salad, milk with cornflakes, and chana jor garam chaat.
  2. Give the baby nuts in the morning like milk, 2 cashews, 2 almonds, 2 raisins, and 2 walnuts. Pinnacle can be replaced instead of raisins. Also, give a plate of fruits.
  3. Keep cucumber, onion, tomato salad, or boiled rajma-Chola salad in a tiffin. Also keep curd, chutney, or raita.
  4. Give a glass of milk and fruit before going to play. Offer rice and oatmeal to dal, rice, vegetables, and alternative days at dinner.
  5. Try to keep children away from fast-food. These can fill the stomach but the needs of the body cannot be fulfilled.

These things are necessary for children's health, do it in diet

Healthy food and diet for kids in daily life

Children's nutritional needs are different from adults, so their diet should also be slightly different so that their childhood is healthy and children's physical and mental development can be done properly. Do include these things in the diet of children.

National Nutrition Week is celebrated every year from 1 to 7 September, with the main objective of making people aware of the nutrients required by the body and a balanced and nutritious diet. These days, obesity is increasing rapidly in adults as well as children, so children need certain nutrients for their physical and mental development. We are telling you about those essential nutrients that you must include in children's daily diets so that children become healthy and happy.


Calcium tops the list of essential nutrients for children, as it is responsible for the development of strong bones and healthy teeth in children. It is also necessary to keep the muscles and heart-healthy. Therefore, children of old age must be fed with calcium-rich food items. The main sources of calcium are milk, cheese, curd, spinach, broccoli, tofu, etc.


Eating a fiber-rich diet is important and beneficial for people of all ages. But a limited amount of fiber is necessary for children. It helps in improving the digestion of your children and also reduces the risk of childhood obesity. Include fiber-rich fruits and vegetables such as pears, avocados, apples, oats, nuts, etc. in the child's daily diet.


Like other nutrients, iron also plays an important role in the healthy development of the child as it helps in making red blood cells which helps in carrying oxygen throughout the body. Iron deficiency can cause anemia and many other health problems. So try to include enough iron in your child's diet such as whole grains, beans, nuts, pomegranates, beets, and green leafy vegetables.

Vitamin C:- 

Vitamin C along with iron is also essential for the body. It not only strengthens the immunity of the child but is also beneficial for better health and skin. Vitamin C also helps you fight many diseases. Therefore, you can add foods other than citrus fruits like orange, amla, and kiwi in your child's diet.

Vitamin D:-

Vitamin D will help in the creation and strengthening of perfectly superior bones and teeth. In addition, vitamin D is essential for improved immunity and smooth functioning of the nervous system. The best and natural source of vitamin D is sunlight, but apart from this, you should also feed your child eggs, meat, fish, and whole grains so that there is no deficiency of vitamin D.

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