Parents are often well aware of the importance of giving their children a “balanced” diet. But, most are unsure about what a balanced diet looks like for their child. Numerous diseases can arise as a direct consequence of nutritional deficiencies. However, the good news is that most deficiencies, if they’re not severe enough yet, can quickly be corrected by supplementation and diet correction. Parents need to include foods from all the major food groups, alongside micronutrients such as vitamins and minerals into their child’s diet. A well-balanced diet helps children grow, fight infection, have improved mental capacity and be physically healthy.

●   Proteins

Proteins help growing children by enabling their body to build and repair various parts of the body, breakdown food, fight infections, transport oxygen, and much more. Proteins help form the basic building blocks of our bodies which are cells. For this reason, the body continuously requires proteins from the diet. Some high-protein foods include:

• Meat
• Eggs
• Seafood
• Poultry
• Dairy products
• Beans
• Nuts

●   Carbohydrates

Although there are numerous diets in today’s time that encourage complete elimination of carbohydrates, this food group is one of the most important sources of energy for growing children. Carbohydrates come in numerous forms. It is imperative that the majority of a child's Carbohydrate intake is limited to fresh fruits and vegetables as opposed to processed sugars. Some important sources of Carbohydrates include:

• Fruits
• Cereals
• Vegetables
• Rice
• Pasta
• Bread
• Juice

●   Fats

Healthy fats are a wonderful source of energy for growing children that can be stored for longer in a child’s body. Compared to carbohydrates, fats are burned slower by the body and yield more energy as well. Fats are also needed by the body to utilise other nutrients. Foods with high-fat content include:

• Milk and dairy products
• Nuts
• Meat
• Certain types of Fish
• Seeds
• Vegetable oils

●   Fibre

Although fibre itself does not provide direct nutritional support, it has numerous advantages that make it excellent for incorporation into a child’s diet. Fibre helps regulate bowel movements, prevents constipation, reduces cholesterol, prevents heart disease, obesity and even certain types of cancers. Foods rich in fibre are as follows:

• Chickpeas
• Seeds
• Fruits
• Vegetables
• Kidney bean
• Nuts

●   Minerals

Calcium, Iron, Zinc, Iodine, Potassium, Sodium are only a few of the numerous minerals that are needed by the body. Although these minerals are only needed in trace amounts, they have an essential function in the growth and regulation of different functions of the body. Calcium, for example, is essential for bone health whereas Iron is needed by red blood cells. Similarly, other nutrients have an important role to play in the regulation and functioning of children’s body’s. Different minerals can be found in different foods, and in mineral fortified water. However, some mineral-dense foods include:

• Leafy greens such as kale, spinach, broccoli
• Fresh fruits
• Dairy products
• Fish
• Meat
• beans

●   Vitamins

Vitamins, like minerals, are needed in small amounts in the body. However, their deficiency can lead to several impairments in growing children. Some important vitamins and their functions are as follows:

vitamin B complex: Helps to regulate the nervous system, cardiovascular system, and metabolism

Vitamin C: Helps in wound healing and strengthens the immune system

Vitamin A: Helps in repair and maintenance of different tissues such as skin, teeth, skeletal and soft tissues and mucous membranes. Vitamin A promotes eye health as well.

Vitamin D: Works with calcium to maintain healthy bones and prevents chronic diseases

Vitamin E: Helps strengthen the immune system and acts as a powerful antioxidant.

Foods that are rich in vitamins include:

• Dairy products
• Fruits such as kiwi, berries, oranges, bananas, apples, watermelon, avocadoes
• Leafy green vegetables such as spinach, kale, broccoli
• Other vegetables such as carrots, potatoes, peas
• Fish and Fish oil
• Nuts
• Seeds

Conclusion

Incorporating foods from all the major food groups in a child’s diet is imperative for their growth. Healthy fresh fruits and vegetables and home-cooked hygienic foods should be given top priority when it comes to children's diets. Most processed foods do not have the same well-balanced nutrient profile that fresh foods contain and should, therefore, only be provided in moderation.

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