An A-Z Guide on Your Child’s Proper Nutrition

By  ,  Onlymyhealth editorial team
Mar 19, 2014

Subscribe for daily wellness inspiration

Like onlymyhealth on Facebook!

Quick Bites

  • Intake of essential nutrients is very important for a child's growth.
  • Deprivation of nutrients like Vitamin B can make one anemic.
  • To make them physically active, feed them with potassium and zinc-rich foods.
  • These nutrients help them fight diseases by making their immune system strong.

The principal of a child’s nutrition is very similar to that of an adult. However, what differentiates the two is the specific amount of nutrients needed for children at different ages.
So, in order to trigger a healthy growth you must make sure that you are feeding your child the following nutrients in an appropriate amount.

Vitamin A

To ensure that your child has no vision trouble, feed them with foods which are loaded with Vitamin A. It will enhance your child’s immune system boosting up their infection-fighting abilities. Make sure fruits like oranges and vegetables like carrots are there on your child’s plate without fail.

Child Nutrition

Vitamin B

Vitamin B includes thiamin, riboflavin, niacin, folate, pantothenic acid, B6, B12, and biotin which produce energy in your child’s body. Deprivation of these vitamins can make your child vulnerable to anemia. Fish, chicken, dairy products are rich in B vitamins.

Vitamin C

If you are feeding your child with a vitamin C rich diet, you are definitely helping them fight body infections. Fruits like oranges and strawberries are great sources of vitamin C.

Vitamin D

Having strong bones and teeth is very essential for your child’s growth. Vitamin D helps in absorbing Calcium which is very important for the formation of strong bones and teeth. The best source of vitamin D is the sun however, exposure to the sun for log hours can have negative effects on your child. Therefore, you can include fish, eggs and cereals to your child’s diet to make them have proper intake of vitamin D.


Child Nutrition


To have a speedy messaging system in the body between the nerves and the brain, choline consumption is very important. A child’s body is incapable of producing its own choline therefore, you have to supplement it from foods like beef, chicken, eggs and broccoli.


Iron, which is a part of the red blood cells, helps the entire body to receive the required amount of blood. Feed your child iron rich foods like beans and dark-leafy vegetables.


Primarily, magnesium is needed for your child’s body in order to develop a healthy heart. It also plays a role in producing energy in the body. Almonds, tofu, brown rice and nuts are some of the major sources of magnesium.


To function properly, almost all organs of a body require an amount of potassium. While your child performs physical activities, potassium is needed to keep the blood pressure, pumping of the heart and muscle working under a check. The most easily available source of potassium is banana however, you can substitute it with potatoes, white beans and low-fat yogurt.


This nutrient strengthens your child’s immune system and helps them fight viruses which cause cold. In order to grow and develop, the body needs a proper intake of zinc. Chicken, beans and breakfast cereals can fulfill your child’s requirement of zinc.


Carbohydrates generate energy in the body. This nutrient helps your child’s body to use the fats and proteins to build and repair the damaged tissues. Breads, cereals, rice and potatoes are some of the sources with which you can give your child this essential nutrient.

All parents know that their child must be eating the right diet but in the process of decoding the diet your child may be losing out on time. Give him the aforementioned nutrients and see him grow into a healthy adult.


Image courtesy: Getty Images

Read more on Kids (4-7).


Write Comment Read ReviewDisclaimer
Is it Helpful Article?YES5 Votes 1421 Views 0 Comment