Key Nutrients for Children
1. Proteins
– Benefits: Proteins are essential for building and repairing tissues.
– Sources: Lean meats, fish, eggs, dairy, beans, and nuts.
2. Carbohydrates
– Benefits: They provide the primary energy source needed for active play and learning.
– Sources: Whole grains like brown rice, oats, whole wheat bread, and fruits.
3. Healthy Fats
– Benefits: Important for brain development and absorbing fat-soluble vitamins.
– Sources: Avocados, olive oil, nuts, seeds, and fatty fish such as salmon.
4. Vitamins and Minerals
– Calcium: Vital for bone health. Found in dairy products, fortified plant-based milks, and leafy greens.
– Iron: Supports the development of red blood cells. Found in lean meats, fortified cereals, and spinach.
– Vitamins A, C, and D: Support vision, immunity, and overall growth. Available in colorful fruits, vegetables, and fortified foods.