Every parent, teacher or nursery owner has heard that
children should be eating a “balanced diet.” But a balance of what?
Here are the nine nutrients that every child should be getting on a daily
basis:
1. Protein Protein helps a child’s body build cells, break down food
into energy, fight infection, and carry oxygen. Foods that contain high levels
of protein include:
- Meat
- Poultry
- Fish
- Eggs
- Nuts
- Beans
- Dairy products
2.
Carbohydrates While the latest diet trend is to “cut the carbs,”
carbohydrates are actually the body’s most important source of energy. They
help a child’s body to use fat and protein for building and repairing tissue.
Carbohydrates come in several different forms (sugars, starches, and fiber),
but kids should be eating more of the starches and fibers and less of the
sugar. Foods that contain high levels of carbohydrates include:
- Breads
- Cereals
- Rice
- Crackers
- Pasta
- Potatoes
3. Fats Fats are a great source of energy for kids and are easily
stored in a child’s body. They are also important in helping the body to
properly use some of the other nutrients it needs. Foods that contain high
levels of fats include:
- Whole-milk dairy products
- Cooking oils
- Meat
- Fish
- Nuts
4. Calcium Calcium is essential in helping to build a child’s healthy
bones and teeth. It’s also important for blood clotting and for nerve, muscle,
and heart function. Foods that contain high levels of calcium include:
- Milk
- Cheeses
- Yogurt
- Ice cream
- Egg yolks
- Broccoli
- Spinach
- Tofu
5. Iron Iron is necessary for a child to build healthy blood that
carries oxygen to cells all over the body. Foods that contain high levels of
iron include:
- Red meats
- Liver
- Poultry
- Shellfish
- Whole grains
- Beans
- Nuts
- Iron-fortified cereals
6. Folate Folate, necessary for soon-to-be moms, is also very
important for kids. One of the B vitamins, folate is necessary for healthy
growth and development of a child’s cells. Lack of this vitamin can cause
anemia. Foods that contain high levels of folate include:
- Whole-grain cereals
- Lentils
- Chickpeas
- Asparagus
- Spinach
- Black or kidney beans
- Brussels sprouts
7. Fiber Fiber helps produce bowel regularity in a child. It can also
play a role in reducing the chances of heart disease and cancer later in life.
Foods that contain high levels of fiber include:
- Whole-grain cereals
- Chickpeas
- Lentils
- Kidney beans
- Seeds
- Nuts
8. Vitamin
A Vitamin A serves a variety of purposes in kids and adults.
It helps growth, assists the eyes in adjusting to dim and bright lights, keeps
skin healthy, and works to prevent infection. Foods that contain high levels of
Vitamin A include:
- Carrots
- Sweet potatoes
- Squash
- Apricots
- Spinach
- Broccoli
- Cabbage
- Fish oils
- Egg yolks
9. Vitamin
C Vitamin C does more than just fighting off the common cold.
It also holds the body’s cells together, strengthens the walls of blood
vessels, helps the body heal wounds, and is important for building strong bones
and teeth. Foods that contain high levels of Vitamin C include:
- Citrus fruits (such as oranges)
- Strawberries
- Tomatoes
- Potatoes
- Melons
- Cabbage
- Broccoli
- Cauliflower
- Spinach
- Papayas
- Mangos
Leave it to
the experts… At Early Days Foods we take pride in providing healthy
children’s meals for nursery children throughout the island of Ireland,
providing home quality meals. We are a specialised catering service which helps
nurseries serve quality meals for their children 52-weeks a year, just like you
would at home. Early Days Foods is one of Ireland’s premier Nursery food
providers, with an extensive menu. Your
kids can enjoy a healthy range of quality meals just like home without the
extensive costs of preparing the food in-house. Our mission is to make
mealtimes easy and healthy, one nursery at a time. If you would like to speak to our experts or see how we as a
company can help you, please contact us on: ROI: 042 942 4069 / NI: 028 4175
2500 or email:
info@early-days-foods-7a5933.ingress-daribow.easywp.com The information on this Web site is designed for educational
purposes only. It is not intended to be a substitute for informed medical
advice or care. You should not use this information to diagnose or treat any
health problems or illnesses without consulting your paediatrician or family
doctor. Please consult a doctor with any questions or concerns you might have
regarding your or your child’s condition.
