Nutrition Week is observed every year from 1 to 7 September. In this, you are told how children are taken care of and their own, what kind of nutrition is necessary for the health of children. We all need healthy, nutritious diet to stay physically and mentally fit. In such a situation, all those nutrition should be included in the diet from childhood, so that the entire development of the child can be done. So, due to this week, you can know which foods are important for you and children.
Essential Nutrients for Children
According to the British Nutrition Foundation, children should start including starchy carbohydrates, fruits, vegetables, proteins and dairy foods from the age of 5.
Protein
Protein is essential for the physical and mental development of the child. In this case, include red meat, fish, eggs, milk, dairy products, pulses, beans, and soy products in the child's diet.
Carbohydrate
As important as protein is, carbohydrate (starchy foods) is also important for the overall development of the child. It is the best source of energy for a growing child. Feed foods rich in starchy carbs like potato, rice, oats, bread. Whole grains have high fiber, which keeps the health of the stomach healthy.
Fat
If you want your child to be healthy, then include fat in his diet. Avoid giving too much fat. Eat fatty foods such as meat, fish, dairy products, ghee, butter, nuts, etc. Give it unsaturated fat instead of saturated fat. Saturated fat further increases the risk of serious health problems such as heart disease.
Calcium
Calcium will strengthen the baby's bones. Calcium is very important for healthy bones and teeth. Include calcium-rich foods such as milk, yogurt, cottage cheese, tofu, soybeans, spinach, green leafy vegetables like broccoli etc. in their diet. All these are good sources of calcium.
Iron
A child needs iron to transport oxygen around the body along with healthy blood. Foods rich in iron include whole grains, pulses, beans, red meat, nuts and dried fruits, dark green vegetables such as spinach.
Vitamins
Be sure to include some essential vitamins like vitamin A, C, and D for healthy development and overall health of the child. Foods rich in vitamin A include milk, yogurt, eggs, green leafy vegetables, carrots, sweet potatoes, red chilies, and spinach. In addition, citrus fruits, berries, tomatoes, broccoli, Brussels sprouts, and chilies are good sources of vitamin C. Sunlight is the main source of vitamin D. For this, let them play for a while in the sun.
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