What are the nutrition required for kids for their growth? Lets see –
1. Protein – Protein helps a child’s body build cells, break down food into energy. Peas, pulses, beans
2. Carbohydrates – building and repairing tissue. Kids needs carbs in the form of starch and fiber, cereals, Rice, Potatoes
3. 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. – Milk, Cheese, curd, spinach, tofu. Please be remembered that milk diet is required for kids to fulfill their calcium requirement, but don’t depend milk diet completely for them because milk doesn’t fulfill all of their requirements.
4. Iron – to build healthy blood. Whole grains, Beans, Nuts
5. 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
6. Fiber – Same as above and Fiber helps produce bowel regularity in a child
7. Vitamins
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