Proper and healthy nutrition is the primary most decisive aspect in affecting the growth of children to ensure their long-lasting health. Childhood may be considered to be the most important time of life when, compared with other ages, the nutritional requirements of children will be very different. The satisfaction of these needs not only influences physical and cerebral development but can also play a decisive role in creating long-lasting healthy food habits. However, in general, parents and caregivers face a number of challenges regarding feeding children, including children resisting certain food, processed foods, fast food preference, and food allergy problems. Therefore, in the course of this paper, I will be discussing various types of healthy foods for children, while introducing practical ways to encourage them to eat such types of food.

The Importance of Healthy Nutrition for Children

This importance can be analyzed from various different angles. Some major heading points are as follows:

• Proper physical growth
• Healthy oral and dental status
• Improvement in academic achievement
• Immune system strengthening
• Healthy eating
• Prevention of anemia and iron deficiency
• Providing energy and improving activity
• Prevention of being overweight and chronic diseases
• Improves mood and mental health
• Brain development and a rise in cognitive ability

Nutritional Requirements of Children According to Growth Stage

1. Infants (Birth to 6 months)

• Breast milk or formula: This is the only thing infants need to consume at this stage of life. Everything a baby requires can be obtained from breast milk; plus, it comes with antibodies that help to develop a better immune system. This can then be replaced with formula if need be.
• Feeding Frequency: Infants have to be fed every 2 to 3 hours because the size of their stomach is so small and food intake cannot be given in one dose.

2. Infants (6 to 12 months)

• Introduction of complementary foods: This is done at 6 months onwards whereby pureed vegetables, fruits, and iron-fortified cereals can be given, while breast milk or formula is still to be the major source of nourishment.
• Gradual addition of new foods: Foods are added in a few days apart from each so that, if allergic, the offending food can easily be spotted.

3. Toddlers (1 to 2 years)

• Dietary diversity: At this age, children should consume a wide range of solid foods from different food groups, such as proteins, whole grains, fruits, and vegetables.
• Need for healthy fats: These are very essential for the development of the brain and nervous system. Examples include those from avocados, fatty fish, and olive oil.

4. Preschoolers (2 to 5 years)

Controlled food portions: At this age, children may have full meals, that is, breakfast, lunch, and dinner. The amount of food should be appropriate to the child’s requirement and include every food group in each meal.

Sugar and salt reduction: The consumption of sugar and salt should be minimized. Healthy snacks, like fruits, should be preferred.

Calcium and Vitamin D: The requirements of this category are best met through milk and other calcium- and vitamin D-enriched foods, which goes to bone health.

5. School-going children (6 to 12 years)

• Energy Requirements: With increasing physical activities and rapid growth, more energy is needed. The need for energy must be covered through whole grains, fruits, and vegetables.
• Increased need for proteins: There will be an increased demand for high-quality proteins, which are vital for the growth and renovation of tissues. Examples are meat, eggs, dairy products, legumes, and nuts.
• Iron requirements: Particularly in girls, there is an increased demand for iron. In fact, iron-rich foods like red meat, legumes, and leafy greens are excellent carriers of this nutrient.

6. Teenagers from 12 to 18 years

• Increased calorie and protein needs: As a result of the fast growth of body tissues in this period, the need for more calories and proteins increases automatically. There is a necessity for frequent meals that have a balance of proteins, whole grains, and vegetables.
• Calcium and vitamin D needs: Calcium and vitamin D are highly needed in the development of bones during puberty.
• Balanced fats and carbohydrates: Healthy fats and carbohydrates are still major sources of energy, though their consumption must be balanced and from healthier sources.

Principal Food Groups for Children

1. Vegetables:

These are a good source of vitamins, minerals, fiber, and antioxidants that help in the development of the child’s immune system, skin health, and digestive function.

• Leafy vegetables: These include spinach, broccoli, and lettuce, all rich in vitamin K, iron, and calcium.
• Yellow and orange vegetables: Carrots, pumps, and sweet potatoes are rich in beta-carotene or vitamin A.
• Cruciferous vegetables-antioxidants, anti-cancerous effects: Broccoli, cauliflower, and brussels sprouts

2. Fruits

Very good source of vitamins C, A, K, and fiber. Antioxidants help to improve the body’s immune system, skin health, and digestion. Vitamin C largely features in citrus fruits such as oranges, tangerines, and lemons. Berries include antioxidants and fiber; examples are strawberries, blueberries, and raspberries. Apples and pears are highly rich in fiber; thus, they are good for digestion.

3. Whole Grains

They are a great source of dietary fiber, B vitamins, iron, magnesium, and selenium. Whole grains are very significant regarding cognitive function, heart health, and sustained energy.

• Oats: Because it is a type of breakfast food, it can also cut down on cholesterol and give energy. Brown rice is rich in fiber and B vitamins, which are good for digestion and source of energy. Whole grain bread provides more nourishment and fiber compared to white bread.

4. Proteins

These are very much needed by the body for growth, repair of tissues, development of immunity, production of enzymes and hormones, and maintenance of healthy muscles and bones.

• Lean meats: Chicken, turkey, and lean beef provide protein, iron, and zinc. Eggs provide an excellent source of protein, vitamin D, and choline. Legumes include lentils, chickpeas, and beans as plant sources of proteins that are rich in fiber and iron.
• Fatty fish: Salmon and sardines avail the body of omega-3 fatty acids in addition to high-quality proteins, hence are required for the development of the brain and heart.

5. Dairy and Dairy Products

Different calcium, vitamin D, protein, and phosphorus sources that have uses in bone and dental health.

• Milk: This is helpful in bone growth through the elemental calcium and vitamin D.
• Yogurt: Excellent not only for its value as a probiotic for the gut but also for a quick, harmless snack. Cheese: This is very good for calcium and protein supplementation and can be taken at meals or between meals. Curd: This is rich in protein and calcium, thus enabling the bones and developing the immunity of the body. Healthy Fats Provide for growth and development of the brain; help with the absorption of vitamins A, D, E, and K, which are fat-soluble; enable the production of hormones and maintain the healthiness of the cardiovascular system.

6. Oil

Olive oil is a great source of monounsaturated fats and is best for cooking and salads. Avocados are rich in heart-healthy monounsaturated fats and also in vitamin E, which promotes heart and skin health. Nuts and seeds are an excellent source of omega-3 fatty acids, protein, and fiber that supports brain development and heart health: almonds, walnuts, and chia seeds.

7. Fluids

Fluids are crucial for body hydration, body temperature regulation, and metabolism, not to mention the excretion of toxins. Active children need fluids throughout the day.

• Plain water: This should, in essence, be the drink of choice when it comes to quenching thirst.
• Milk: Accommodates fluids with calcium and vitamin D.
• Fresh juices: Natural juices, if consumed moderately, can give a good dose of vitamins; however, they must be curtailed due to their natural sugars.

Final Thoughts

One of the major responsibilities of parents and caregivers is to provide healthy and proper nutrition for children. Both quality and variety of foods are quite essential in relation to children’s physical, mental, and emotional growth. Moreover, such eating behavior inculcated during the tender years of life is most likely to affect their later lifestyle. It improves the quality of life in children and society through increased awareness by parents and families about the principles of healthy nutrition, an enabling environment, and a culture of promoting the same habits.

References

• https://www.medscape.com/viewarticle/890701?form=fpf
• https://www.who.int/news-room/questions-and-answers/item/child-health-recommended-food-for-the-very-early-years
• https://www.cdc.gov/healthyschools/nutrition/facts.htm