There are 5 important nutrients that should be included in the food given for children. These nutrients should be daily given to them.

Are children getting enough nutrients? Mothers are having huge tension on this matter. Children also refuse to eat nutrient rich foods. But if they don’t get enough nutrients through food in their growing age, can affect their brain and body development. There are some foods that should be eaten by children regularly. And mothers should be aware whether there children are given with these foods.

Assure that children are getting below mentioned 5 nutrients everyday through their food.

1. Calcium

Calcium is essential for the strong growth of bones and teeth. Calcium is very important in the food of children as we see in television ads. Milk, cheese, curd are very rich in calcium. Green leafy vegetables also contain calcium in them. Make these foods regular to assure that your children get enough calcium.

• 1 glass of milk in the morning
• 1 cup of curd must be given during noon or evening.
• Evening snacks can be included with 1 piece of cheese along with whole wheat bread.
• 1 cup chocolate milk can be given as a desert.
• Curries added with paneer 

2. Fiber

Children mostly hate eating food that has good fiber content. But it is also very important for them. Fiber doesn’t contain any vitamins or minerals. It also doesn’t have any calories. But fiber is needed for good functioning of digestion. It is a must to include fiber in the food of children daily.

• Include food items made of whole wheat grains.
• 1 cup of cooked beans can be given as curry. It has good fiber content.
• Add beans in salads and soup.
• Give apple along with skin.

3. Protein

Protein is most important for the growth of cells. Egg, fish, meat are the food items that contain protein.

• Egg can be given in many forms. Omelet made by mixing egg and vegetables is rich in vitamins and minerals.
• Fish or meat can be given along with meals.
• Food items such as idli, dosa can be given.
• Meat- chicken, beef can be given according to children’s wish.

4. Anti-oxidants

Antioxidants are essential for protecting the body from toxins that enter our body through food. Antioxidants are seen fruits, vegetables and green tea.

•  Juice of citrus fruits such as orange and lemon can be given. Give lemon aid by adding glucose and some amount of salt.

• Colorful vegetables and fruits – beetroot, tomato, and carrot are rich in antioxidants.  These can be given daily as curries. A mixture dish of beetroot, beans and carrot can also be made.
• Tomato can be given in the form of juice.

5. Iron

Iron is the most important nutrient for children. But most times there comes a deficiency of iron in their food. Egg, meat, liver, vegetables, dry fruits, grapes, spinach and all are rich in iron.

•  Vitamin C helps in easing the absorption of iron in the body. Therefore it is good to give lemon juice or orange juice after food which contains good amount of iron in them.
• Tea should not be given along with food. Tannin present in tea lessens the absorption of iron by the body. It is advisable not to give tea or coffee to children.
• Ragi is a good iron rich food. Dosa and puttu can be made using ragi and given to children.
• Spinach is rich in iron. Dishes can also be made using spinach and given to children.

If we take care that our children are getting enough of these nutrients, we can assure their good future.

Article Posted By : niranjanajunar  On April 04, 2013lView All Articles

Article Source :

http://www.veethi.com/articles/five-essential-nutrients-for-children-article-1934.htm

Keywords :
parenting , children , food , nutrition , nutrition for children , food for children