Essential Foods for Kids - Ghomoo

Essential Foods for Kids

January 18, 2023 | Uncategorized
organic vegetables in Chennai

Every parent is aware that kids need to consume a healthy, balanced diet. But occasionally, despite our best attempts, they select the same few foods repeatedly. By doing this, they risk depriving their bodies of vital nutrients. According to the School of Public Health at Harvard University, a balanced diet for children includes lots of fruits and vegetables, whole grains, and protein. They suggest filling half of your plate with colourful vegetables and the other half with protein and whole grains. Additionally, it is suggested that children limit their intake of saturated fat, sugar, and sodium. In this blog, we shall look at the essential food required for kids.

What Are Essential Foods For Kids?


Protein is important for a child’s body because it aids in cell growth, energy conversion from food, immunity against disease, and oxygen transport. You can give your kids the best cow milk in Chennai that is rich in protein and the essential amino acids for a healthier diet. Other protein-rich foods include meat, chicken, seafood, eggs, nuts, beans, and dairy items. 


The primary source of energy is carbohydrates. They facilitate the body’s utilisation of protein and fat for tissue growth and repair in children. Kids should consume more starches, fibre, and less sugar because excessive consumption of “bad” carbs, such as those found in soda, sweets, and processed meals, is linked to diabetes, overweight, and other health complications. Foods with high carbohydrate content include bread, cereals, rice, potatoes and oatmeal.

Nutritional Fats

Kids can easily retain fats in their bodies, making them a fantastic energy source and ensuring that other essential nutrients are utilised properly. For children, it is advised to maintain a total fat intake of between 25% to 35%, with the majority of fats coming from sources such as organic butter Chennai and milk products, seafood, nuts, and vegetable oils.


Iron is required for healthy blood formation that transports oxygen to all body cells. Furthermore, it’s essential for growth and development, immunological function, ovulation, and wound healing. Teenage girls who have begun menstruating need to monitor their iron intake more carefully. Foods high in iron include nuts, beans, and animal products.


Calcium is necessary for the development of a child’s strong teeth and bones. It is also necessary for blood clotting as well as neurons, muscle, and cardiac function. The best paneer in Chennai and other food such as milk, curd, cheese, egg whites, broccoli, and spinach are some of the high calcium-rich products.


Fibre encourages intestinal regularity in children and may lessen the risk of cancer and cardiovascular disease in later life. Additionally, fibre reduces “bad” cholesterol and regulates blood sugar. Some of the fibre-rich foods include whole grain cereals, bread and chickpeas.

Vitamin A

In both children and adults, vitamin A has several uses. It encourages growth, helps the eyes adjust to bright and dim lighting, maintains healthy skin, fights infection, and more. Vitamin A can be found in organic vegetables in Chennai that provide vitamin-rich carrots, sweet potatoes, spinach and milk.

Vitamin C

Vitamin C is effective against more than simply the common cold. Additionally, it keeps cells in the body together, fortifies blood vessel walls, treats wounds, and encourages the development of healthy teeth and bones. Citrus fruits and vegetables such as oranges, lemons, and tomatoes contain the required Vitamin C.

Young children and toddlers have smaller stomachs but great nutritional needs. Establishing a regular food schedule with three balanced meals and two to three wholesome snacks is crucial. You can make sure your child is getting all the necessary vitamins, minerals, and other nutrients for healthy development and function by providing them with a nutritious, well-balanced diet


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