A nutritious and balanced diet, rich in a variety of nutrients, is crucial for overall health. Children's nutritional needs, however, differ from those of adults and should not be overlooked. Providing the right nutrition during childhood helps them to stay healthy for the rest of their life. Adequate intake of essential vitamins and minerals supports proper growth and development in kids. However, despite our best efforts, children frequently prefer junk or unhealthy foods, which can lead to nutritional imbalances. To support optimal growth and help protect against malnutrition in all its forms, reduce the risks of chronic conditions, and enhance learning abilities, it is crucial to incorporate a variety of essential nutrients into their daily meals.

We got in touch with Mrs Ayesha Javed Mulani, Consultant- Dietician, Rainbow Children’s Hospital, Sarjapur Road, Bengaluru who shares that a well-balanced diet is essential for kids as it promotes not just physical health, but also cognitive and emotional growth. She shares five essential components to add to your kid's diet.

Proteins are crucial for your child’s growth and muscle development. They also aid in the production of enzymes and hormones that regulate vital bodily functions. Without sufficient protein, children may experience stunted growth, weakened immune systems, and delayed wound healing. Protein-rich foods include lean meat, fish, chicken, eggs, beans, lentils, chickpeas, tofu, and nuts. These foods also provide essential vitamins and minerals such as iron, zinc, vitamin B12, and omega-3 fatty acids. Red meat and oily fish, in particular, are important for brain development and learning, as they are rich sources of iron and omega-3 fatty acids.

Omega-3 fatty acids are essential for brain development and cognitive function, especially in young children. These fats are linked to improved behaviour and attention in children and play a role in reducing inflammation throughout the body. Additionally, omega-3s support heart health and vision. A lack of these essential fats in the diet could negatively impact a child’s cognitive development and overall mental health. Sources of omega-3 fatty acids include walnuts, chia seeds, flaxseeds, and fatty fish such as mackerel and salmon.

Iron is vital for producing haemoglobin, the protein in red blood cells that carries oxygen from the lungs to the rest of the body. Adequate iron levels are crucial for preventing anaemia, which can lead to fatigue, weakness, and cognitive impairment. During periods of rapid growth, such as in childhood and adolescence, iron needs increase, making it essential to ensure sufficient intake. According to the Recommended Dietary Allowance (RDA) for Indians, children aged 1 to 3 years require approximately 8 mg of iron per day, while older children need 8 to 10 mg, and teens require 11 mg. Adolescent girls need closer to 15 mg once menstruation begins. Iron-rich foods include red meat, poultry (especially dark meat), seafood, whole grains, beans, nuts, and iron-fortified cereals. Iron deficiency during infancy can cause delayed psychological and social development, as well as concentration issues.

Calcium is one of the most important minerals for children's growth and development. It is essential for forming healthy bones and promoting skeletal development. Adequate calcium intake supports normal linear growth, contributing to height, and is also necessary for muscle contraction, nerve transmission, and blood clotting. A lack of calcium in children's diets can lead to bone deformities and increase the risk of fractures. Foods rich in calcium include milk and dairy products, cheese, yogurt, kale, broccoli, okra, spinach, almonds, soybeans, and fish.

Vitamin D plays a significant role in calcium absorption and maintaining bone health. It helps regulate the balance of calcium and phosphate in the body, which is essential for healthy bones, teeth, and muscles. In addition to its benefits for the skeletal system, vitamin D also boosts immunity and reduces the risk of chronic illnesses later in life. Children who do not get enough vitamin D may develop rickets, a condition that causes soft and weak bones. Sources of vitamin D include direct sunlight, fortified dairy products, fatty fish, and fortified cereals.

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