Must-Eat Nutrients for Your Child

12:14:18

2025-11-22

1560

Every parent has heard that children should be eating a "balanced diet." But a balance of what? Here are the nine nutrients that every child should be getting on a daily basis:

1. Protein

Protein helps a child's body build cells, break down food into energy, fight infection, and carry oxygen. Foods that contain high levels of protein include:

Meat

Poultry

Fish

Eggs

Nuts

Beans

Dairy products

2. Carbohydrates

While the latest diet trend is to "cut the carbs," carbohydrates are actually the body's most important source of energy. They help a child's body to use fat and protein for building and repairing tissue. Carbohydrates come in several different forms (sugars, starches, and fiber), but kids should be eating more of the starches and fibers and less of the sugar. Foods that contain high levels of carbohydrates include:

Breads

Cereals

Rice

Crackers

Pasta

Potatoes

3. Fats

Fats are a great source of energy for kids and are easily stored in a child's body. They are also important in helping the body to properly use some of the other nutrients it needs. Foods that contain high levels of fats include:

Whole-milk dairy products

Cooking oils

Meat

Fish

Nuts

4. Calcium

Calcium is essential in helping to build a child's healthy bones and teeth. It's also important for blood clotting and for nerve, muscle, and heart function. Foods that contain high levels of calcium include:

Milk

Cheeses

Yogurt

Ice cream

Egg yolks

Broccoli

Spinach

Tofu

5. Iron

Iron is necessary for a child to build healthy blood that carries oxygen to cells all over the body. Foods that contain high levels of iron include:

Red meats

Liver

Poultry

Whole grains

Beans

Nuts

Iron-fortified cereals

6. Folate

Folate, necessary for soon-to-be moms, is also very important for kids. One of the B vitamins, folate is necessary for healthy growth and development of a child's cells. Lack of this vitamin can cause anemia. Foods that contain high levels of folate include:

Whole-grain cereals

Chickpeas

Asparagus

Spinach

Black or kidney beans

Brussels sprouts

7. Fiber

Fiber helps produce bowel regularity in a child. It can also play a role in reducing the chances of heart disease and cancer later in life. Foods that contain high levels of fiber include:

Whole-grain cereals

Chickpeas

Lentils

Kidney beans

Seeds

Nuts

8. Vitamin A

Vitamin A serves a variety of purposes in kids and adults. It helps growth, assists the eyes in adjusting to dim and bright lights, keeps skin healthy, and works to prevent infection. Foods that contain high levels of Vitamin A include:

Carrots

Sweet potatoes

Squash

Apricots

Spinach

Broccoli

Cabbage

Fish oils

Egg yolks

9. Vitamin C

Vitamin C does more than just fighting off the common cold. It also holds the body's cells together, strengthens the walls of blood vessels, helps the body heal wounds, and is important for building strong bones and teeth. Foods that contain high levels of Vitamin C include:

Citrus fruits (such as oranges)

Strawberries

Tomatoes

Potatoes

Melons

Cabbage

Broccoli

Cauliflower

Spinach

Papayas

Mangos