Children are extremely active and they keep moving using all the energy they have. The energy lost need to be filled through nutrient rich foods. High energy foods such as whole grains, milk, fruits, vegetable oils, vegetables, etc add energy to the body.

Nutrient filled diet is crucial for proper growth and development of a child. Healthy nutritious foods are a building blocks for strong foundation in a child’s health. It inculcates the habit of healthy eating, enhances immunity, good for proper development of brain and other body organs. When a child’s body meets the nutrients required it leads to a healthy life ahead.

Childhood is a growing phase and providing foods rich in protein, calcium, iron and vitamins is essential for the growth and development of children. A nutrient deficit diet affects the physical and mental growth and also motor skills of a child. Including foods such as whole grains, fresh fruits and vegetables, dairy products and protein rich foods can meet the basic nutrient requirement in a growing child.

To make a balanced diet it is important to decorate the plate with foods rich in following nutrients –

Essential nutrients for your child

Some of the top recommended foods that contain essential nutrients include –

Eggs – They contain protein, vitamins, and choline. The choline content in eggs are essential for brain development.

Peanut butter – It serves as a source of protein and energy.

Cow milk – The calcium and phosphorus content in cow milk is essential for development of bones and muscles.

Berries – All kind of berries are rich in vitamin C, phytochemicals and antioxidants. Berries are immunity boosting foods and also prevents cell damage.

Cheese – Cheese are good for bones as they contain calcium, vitamin D, phosphorus and protein.

Wholegrains -It is rich in fibre and hence makes a good food to prevent constipation and keeps the digestive system healthy.

Broccoli – Being rich in fibre, broccoli aids digestion, prevents constipation and prevents cell damage.

Colorful fruits and vegetables – Bright colored fruits and vegetables are rich in beta carotene. Such fruits and vegetables are vegetables are tomato, papaya, carrot, etc. They are rich in vitamin A, which is essential for healthy skin, vision, growth and repair of body tissues.

Apart from the rich nutrient food a child needs plenty of water and an outdoor play for at least an hour. While feeding nutrient rich foods it is first important to encourage healthy eating habits. Let us learn how to inculcate healthy eating habits in children.

• Children tend to imitate from their elders. When you enjoy eating the above group of foods your child copies the same thing.
• Always eat meals together.
• While shopping groceries encourage your child to pick healthy foods.
• Keep your kitchen filled with fresh fruits and vegetables, healthy drinks.
• Start your morning with a healthy and balanced breakfast.
• Skip food rewards

Benefits of healthy eating

• Good for brain
• Maintains a healthy weight
• Provides energy
• Prevents mental health issues

To Conclude

A right nutrient rich food is a fuel for a growing body. When you feed your child with a balanced nutritious food, there is no likeness left for unhealthy or nutrient deficit foods. Childhood is the right phase to introduce healthy food and healthy living. Children who learn to make healthy choices live a healthy and happy life in a long run as the habit stays for life long.