Are you adding these foods to your kid’s nutrition?

Are you confused about what should be given to your kids? Or do you worry a lot about your kid’s nutrition? Don’t be so as this post will help you to know about nutritious foods for your kids in simplified way.

 What Nutrients Do Children Need?

Kids are incredibly picky when it comes to eating, but being a parent, you attempt to provide complete nutrition in every possible way. For that you need to know the various nutrients your child needs and why these are important. Here are the most important nutrients that kids should definitely have for growth and development. 


This is a must in order to build up the optimum amount of body cells and break down food into energy. Also, protein helps to fight hard against any infection and carries oxygen. 


These are called great sources of energy, best for developing and repairing tissues. Consuming carb-containing food helps kids to stay alert and active throughout the day.


Another kid’s nutrition is Calcium, which is known to build strong bones. Not only this, but it also keeps the nerves and muscles working as well as it is a key nutrient for a healthy heart. 

Vitamin A 

Vitamin A for kids is a must to promote growth and keep skin healthy. Besides, it also prevents infection. Additionally, it assists the eyes in adjusting to low and bright lights. 

Healthy Fats

For age-appropriate weight and height, consuming enough healthy fats is essential. Also, for normal brain development, getting a great source of energy, and building blocks of hormones, are highly important.

Additionally, Iron, Fiber, Folate, Vitamin C, Vitamin D, and Potassium are highly important to give a great boost to the body.

Super Healthy Foods That Should Be Added to Your Kid’s Diet

Sticking to same old foods and recipes offer limited nutrition to kids. Instead, eating a variety of foods supports your child’s healthy growth and development and may even play a role in lowering the risk of health-related issues. Here are a few of the options, you can try-

Soy Foods

They are a super great source of protein as well as provide other important nutrients, including- fiber, B vitamins, and omega-3 fatty acids. Foods containing soy protein are – soy milk, soybeans, and tofu, and they are also a healthy alternative to meats and other animal products. 


Eggs are completely packed with nutrients, like- iodine, iron, protein, omega-3 fat, and contain almost all the vitamins. Eating one egg daily can boost a child’s satiety levels and energy as well as it will reduce hunger throughout the busy school day. 

Vegetables and fruits

Eating more fruits and veggies is important as these offer variety of minerals, vitamins and fiber too. Include leafy green vegetables, broccoli, beans, peas, sweet potato and carrots each day. Also, include fruits like vitamin C–rich fruits, such as oranges, grapes, avocados, strawberries, melon, and tomatoes each day. Interestingly, bananas are the best and first food to introduce to babies, which are packed full of vitamins and minerals.

Nuts & Seeds

Nuts and seeds provide the much-needed fiber, protein and omega-3 fats. Replace unhealthy snacks of kids with nuts and seeds such as almonds, walnuts, chia seeds, sunflower seeds, cashews and flax seeds. These superfoods support bone development as well as energy production.

Points to Remember for Parents

  • Make meal time fun and easy.
  • Do not pressurize the kid to eat.
  • Re-introduce the vegetable next week in different form if the kid refuses to eat.
  • Involve the kid in cooking food as per age.
  • Grow vegetable garden in your backyard, kids would love to eat what they grow.
  • Be the right role model and include variety of foods in your plate too.
  • Keep fresh foods and prefer homemade foods in your kitchen and avoid storing junk foods at home.


For overall kids’ health and brain development, providing a variety of foods is crucial. Therefore, offer above listed food as well besides whole wheat and dairy products. Always remember that your job as the parent is to offer a variety of food without creating stressful environment. If one method does not work, need not worry, switch to some other food type, all the best!

Author Bio-

Deepti Gupta is a mom of two teenagers who have different food preferences. Besides, she is a parenting blogger and loves to share her parenting tips as well as experiences through her blog- Delightful Parenting.


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