Nutrient-rich diet is crucial for your child's growth, here's how to include these in everday meals

Ensuring children receive the right nutrients is crucial for their growth and overall development.

Ensuring children receive the right nutrients is crucial for their growth and overall development. Proper nutrition supports not only physical growth but also cognitive function, immune health, and emotional well-being. A balanced diet rich in essential nutrients provides the foundation for strong bones, healthy organs, and robust immune systems. Parents and caretakers must be mindful while including a variety of nutrient-dense foods in their children's diets to meet their unique needs. By understanding the importance of specific nutrients and how to include them in everyday meals, families can help ensure their children grow up healthy, happy, and well-nourished. Proper dietary choices set the stage for lifelong health and well-being. Here are 7 essential nutrients required for a child's growth and how to consume them, according to Noida-based paediatrician Harshila Kumar.

Protein: Essential for growth, tissue repair, and immune function. Sources include lean meats, fish, eggs, dairy products, legumes, and nuts. Include protein by adding eggs to breakfast, beans to soups and salads, and serving chicken or fish as part of the main meals. This helps ensure children get adequate protein for their developmental needs.

Calcium: Vital for strong bones and teeth. Found in milk, cheese, yoghurt, leafy greens, and fortified plant-based milk. Provide calcium by offering yoghurt or cheese as snacks, using milk in smoothies, and including leafy greens in salads or side dishes. This supports optimal bone health and development in children.

Iron: Crucial for oxygen transport in the blood and overall energy levels. Sources include red meat, poultry, fish, beans, lentils, and fortified cereals. Ensure iron intake by serving lean meats or poultry with meals, using iron-fortified cereals for breakfast, and adding beans to stews or casseroles to enhance energy and growth.

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Vitamin D: Important for calcium absorption and bone health. Available in fortified milk, egg yolks, fatty fish, and through sunlight exposure. Include vitamin D by using fortified milk in cooking, adding eggs to meals, and ensuring outdoor playtime to help maintain bone health and support overall growth.

Vitamin A: Vitamin A supports vision, immune function, and skin health. Found in carrots, sweet potatoes, spinach, and liver. Include vitamin A by adding carrots and sweet potatoes to meals, using spinach in salads or soups, and considering liver dishes to boost vision and immune health for growing children.

Omega-3 fatty acids: Omega-3 fatty acids are important for brain development and function. Sources include fatty fish, flaxseeds, chia seeds, and walnuts. Provide omega-3s by serving fatty fish like salmon a few times a week, sprinkling flaxseeds or chia seeds on yoghurt or cereals, and adding walnuts to salads or snacks to support cognitive development.

Vitamin C: Vitamin C boosts the immune system and aids in iron absorption. Found in citrus fruits, strawberries, bell peppers, and broccoli. Increase vitamin C intake by offering oranges or strawberries as snacks, including bell peppers in salads, and adding broccoli to meals to enhance immune function and improve iron absorption.