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Healthy Nutrition For Children

Children need healthy nutrition that contains all kinds of nutrients, such as: carbohydrates, protein, fats, vitamins, and minerals.


From the moment of birth, a child needs food, which is an essential compound for growth and development. Proper nutrition supports wonderful and exciting changes: infants turn into walking and thinking children and grow into young, energetic adults.

A healthy lifestyle during childhood has many benefits in the long run. Eating a healthy diet includes consuming a variety of whole, nutritious foods. Here are some of the health benefits of a healthy diet for kids:

Supports the proper physical development of the child, as the child must be given foods rich in nutrients necessary for his growth. Supports brain growth and development, as nutrients such as iron, iodine, and some fatty acids help in brain development. It reduces health problems that children may face, such as: tooth decay, and chronic health problems such as obesity, heart disease, high blood pressure, diabetes, and cancer.

Among the most important principles of healthy nutrition for children, we mention the following:

  • Choose seafood, lean meats, eggs, beans, peas, dark brown, and unsalted seeds when eating protein.
  • Eat fruit: dried or dried fruit or frozen fruit instead of dried fruit. Eat a variety of canned, frozen and dried vegetables.
  • Choose whole grains, such as: whole wheat bread, popcorn, oats, quinoa, and wild or brown rice .
  • Reduce the intake of refined grains, such as: white bread, pasta and rice.
  • Choose fat-free or low-fat dairy products, such as: milk, yogurt, cheese and fortified soy drinks. Reduce your intake of added sugars.

The Perfect Mind In Healthy Body

— The Roman Poet Juvenal

Recommendations Of Healthy Food For Children

  • Protein

Choose seafood, lean meat and poultry, eggs, beans, peas, soy products, and unsalted nuts and seeds.

  • Fruits

Encourage your child to eat a variety of fresh, canned, frozen or dried fruits — rather than fruit juice. If your child drinks juice, make sure it's 100 percent juice without added sugars and limit his or her servings. Look for canned fruit that says it's light or packed in its own juice, meaning it's low in added sugar. Keep in mind that one-quarter cup of dried fruit counts as one cup-equivalent of fruit. When consumed in excess, dried fruits can contribute extra calories.

  • Vegetables
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Serve a variety of fresh, canned, frozen or dried vegetables. Aim to provide a variety of vegetables, including dark green, red and orange, beans and peas, starchy and others, each week. When selecting canned or frozen vegetables, look for options lower in sodium.

  • Grains

Choose whole grains, such as whole-wheat bread, oatmeal, popcorn, quinoa, or brown or wild rice. Limit refined grains such as white bread, pasta and rice.

  • Dairy

Encourage your child to eat and drink fat-free or low-fat dairy products, such as milk, yogurt, cheese or fortified soy beverages.

Aim to limit your child's calories from:

  • Added sugar. Limit added sugars. Naturally occurring sugars, such as those in fruit and milk, are not added sugars. Examples of added sugars include brown sugar, corn sweetener, corn syrup, honey and others. Check nutrition labels. Choose cereals with minimal added sugars. Avoid drinks with added sugars such as soda and sports and energy drinks.
  • Saturated and trans fats. Limit saturated fats — fats that mainly come from animal sources of food, such as red meat, poultry and full-fat dairy products. Look for ways to replace saturated fats with vegetable and nut oils, which provide essential fatty acids and vitamin E. Healthier fats are also naturally present in olives, nuts, avocados and seafood. Limit trans fats by avoiding foods that contain partially hydrogenated oil.
  • Sodium. Most children in the U.S. have too much sodium in their daily diets. Encourage snacking on fruits and vegetables instead of chips and cookies. Check nutrition labels and look for product low in sodium.

Our children are lost in a world full of delicious options. And what more! From the sweets in the school lunch box, through the fast food that some family members surreptitiously serve them to, to the temptations of TV ads promoting unhealthy food with all its artificial ingredients, it is our duty to our children to educate them and educate them on the importance of healthy food.


Eating well supports your child’s healthy growth and development into adulthood and may even play a role in lowering their risk of suicide. If your child has already been diagnosed with a mental health problem, a healthy diet can help them to manage the symptoms and regain control of their health.

It’s important to remember that your kids aren’t born with a craving for French fries and pizza and an aversion to broccoli and carrots. This conditioning happens over time as they’re exposed to more and more unhealthy food choices. However, it is possible to reprogram your children’s food preferences so that they crave healthier foods instead.

In short, the importance of healthy food for children is also great, and may in some respects exceed its importance for adults, as the child's body is going through the stage of construction, if his body is built of harmful materials, this will cause him many future illnesses, serious diseases, and great difficulties that may result in a way Main about the state of obesity that may affect children

This content is accurate and true to the best of the author’s knowledge and is not meant to substitute for formal and individualized advice from a qualified professional.

© 2021 Rawan Osama

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