Child Nutrition

By: Karin A. Bilich

Every parent 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

    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

    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