Nutrition for kids
health & wellness

Nutrition for Kids: Guidelines for a Healthy Diet

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Your kid is one precious piece of your heart. You always want the best for your kid in everything whether it is food, treatment or security. When it comes to food babies stay far away from that. This makes tough for you to maintain healthy food for kids. Keep baby foods tasty and nutritious as well to make them interested in food. Kids need the same kinds of nutrition as adults. Vitamins, minerals, carbohydrates, protein, and fat are the central nutrition they need. So here are some examples of how you can give healthy food to kids maintaining taste.


Children grow up so fast, and at their age, they need protein to build cells. Protein also breaks down as energy and fight infection. So keep some protein in their everyday diet like this:

  • Fish
  • Chicken
  • Eggs
  • Nuts
  • Beans
  • Milk


A lot of people are nowadays trying to ignore eating carbs. But it will not be beneficial for kids to cut carbs as they shed a lot of energy and carbs are known as the most significant source of energy. But make sure your baby is not allergic to gluten. Here are some carbs that you may include in food for kids:

  • Bread
  • Cereals
  • Rice
  • Crackers
  • Pasta


To use some other nutrients, you should take some good fats. Kids also need them but make sure they are not eating a lot of them which may cause obesity in the future. Some fatty but good foods are:

  • Whole- milk dairy products
  • Meat
  • Cooking oil
  • Nuts


Calcium is essential for building children’s bone and teeth actively. To make your child strong like a champion here is some calcium-rich food:

  • Cheese
  • Yoghurt
  • Egg yolk
  • Broccoli
  • Spinach
  • Tofu


 For healthy blood cells that carries oxygen to all the organs to the body, you must make sure that your baby is taking enough iron. Without that, they may fall very ill. Food containing metal is better than supplements. There is a lot of food for kids having a high amount of iron.

  • Red meat
  • Liver
  • Chicken
  • Shellfish
  • Iron-fortified cereals

Folate/ Folic acid:

For soon to be moms this folic acid is essential to make sure healthy growth of the baby. If you or your kid lacks folic acid, you may end up having anaemia. So here are some folic acid rich foods:

  • Lentils
  • Chickpeas
  • Asparagus
  • Kidney bean
  • Brussels sprout


To help digestion system of kids, fibre in food is a must. It also lessens the chance of having cancer or liver diseases in the future. Food that contains high fibre are:

  • Kidney bean
  • Seeds
  • Nuts
  • Lentils

Vitamin A:

Talk about good eye health, good skin or good immunity vitamin A is there for your kids to protect. In this case, you may feel some difficulties as kids do not want to eat veggies and vitamin A is there. But try to make them comfortable by giving variations such as:

  • Carrots
  • Sweet potatoes
  • Cabbage
  • Spinach
  • Pumpkin
  • Squash

Vitamin C:

Vitamin C fights common disease like cold. It strengthens the walls of blood vessels and helps the body to heal wounds. It protects from a disease named scurvy which affects the mouth. So here are some vitamin C rich foods:

  • Citrus fruits
  • Tomatoes
  • Melons
  • Cauliflower
  • Papayas
  • Mangos


So here is the list for making sure excellent and nutritious food for your kids. Before giving all the foods try to check if they are allergic to them or not. Do not give babies too much sugar or chocolates. Home food is best for them to try to provide them with that.

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