Children need more nutrients in food than adults. This is the age of their growth, their physical development is happening at this time. The children keep banging all day. Therefore, adequate nutrients are required for proper development. Nutrients help protect children from certain diseases, such as obesity and bone weakening. With this, the child develops with full potential. A growing child needs breakfast, lunch, and dinner as well as snacks in between.
Vitamins and Minerals
Vitamins and minerals make the body healthy, as well as help in the growth of the body. Iron and calcium are very important for children. A growing child needs calcium to strengthen his bones and teeth. Milk, milk products and green leafy vegetables are good sources of calcium. In adolescence, the calcium requirement of children is not only fulfilled by eating, but some additional calcium supplements are also needed.
Carbohydrates and fats
The energy and calories required for physical development in children is met by carbohydrates. Children develop fast at school age, which makes them hungry.
Iron is an important mineral to make blood. Iron helps in improving attention and concentration apart from creating blood. Meat, poultry, fish, green leafy vegetables are good sources of iron. When we eat food rich in vitamin C, the amount of iron in that vegetarian food is high.
Fruits and vegetables
Fruits and vegetables are high in vitamins and minerals. Vitamins and minerals are essential for healthy skin, good growth, growth and fighting infection. Vegetables are rich in fiber, containing vitamins A and C and micronutrients such as magnesium and potassium. Antioxidants are also found in vegetables.
Antioxidant that gives children's body the power to fight diseases. Also reduces the risk of cancer and heart diseases at older age. Whole grains, meat, and dairy products are rich in vitamin D. Fruits also contain fiber content, vitamins especially A and C and potassium. Like vegetables, fruits also have antioxidants.
The cereals you eat should contain at least half a grain of oatmeal, flour, corn, brown rice, and wheat Rotis.