Today, most kids are very energetic. And because of this, they need to eat at least three times a day with a few snacks in between meals. They get the energy and other nutrients they need to face the day from all the food they eat and beverages they drink from morning to evening. And since food plays an important role in the growth and development of a child and their capacity to meet and overcome the challenges they face every day, it is crucial that they follow only healthy diets for children.

Experts in kids’ health advice ensuring your kids eat not only healthy food but also those with essential nutrients such as the following:

– Protein. Protein is a key nutrient everyone needs. However, this is a substance that is especially important for kids. Protein encourages healthy bones, brain development, and growth. This nutrient helps a child’s body build cells, break down food into energy, fight infection, and carry oxygen throughout their body. The usual sources of protein are lean meat, fish, eggs, poultry, beans, nuts, and dairy products including milk, cheese, and yoghurt.

– Fiber. Fiber encourages bowel regularity in both kids and adults. This nutrient also plays an active role in decreasing the chances of heart disease and cancer later in life. Fiber-rich foods include pineapple, berries, nuts, whole-grain cereals, lentils, and chickpeas.

– Vitamin A. This vitamin helps promote a child’s physical growth, prevent infection, keep skin healthy, and aid the eyes in adjusting to dim and bright lights. Carrots, squash, spinach, sweet potatoes, broccoli, and cabbage are some of the vegetables rich in vitamin A.

– Vitamin C. Aside from fighting off the common cold, vitamin C also helps the body heal wounds, holds the body’s cells together, strengthens the blood vessel walls, and aids in building strong bones and teeth. Some of the vitamin C-rich fruits and vegetables are oranges, mangoes, melons, strawberries, tomatoes, spinach, cauliflower, cabbage, and broccoli.

– Calcium. This nutrient plays an important role in helping build a child’s healthy bones and teeth. Calcium is also essential for blood clotting and for nerve, muscle, and heart function. Good sources of calcium, which should be part of a child’s diet, include milk, cheese, yoghurt, ice cream, eggs, broccoli, spinach, and tofu.

– Carbohydrates. Carbohydrates are a body’s number one source of energy. This nutrient helps a child’s body use fat and protein for building and repairing tissue. The best forms of carbohydrates kids should be consuming are starches and fibers. Foods high in carbohydrates include cereals, bread, pasta, potatoes, rice, and crackers.

Ensure your kids have these nutrients in their every day healthy diets. You can also check online for more about this.