Is your child getting the right nutrition? | Modasta

Nutrients from foods are required to stay healthy and for the proper functioning of the body. A healthy diet is essential for children’s growth and their development. Eating healthy foods prevents weight-related diseases including obesity and its related diseases as well.rnAll of us, including our kids, require the same nutrients – carbohydrates, proteins, fats, vitamins and minerals. The proportion of these nutrients varies as per varied needs at different ages.rnWhile planning a diet for your child, make sure to include foods from all of the groups/varieties listed below and choose the nutrient-dense food forms:rnVegetables: Include an array of vegetables including—dark greens, legumes, red and orange starchy, and other vegetables in your diet. Vegetables provide essential nutrients such as dietary fibre, vitamins A, B6, folic acid, C, E and K; copper, magnesium, iron, manganese, niacin, thiamine and choline.rnFruits: Choose fruits which are fresh, frozen, dried or canned. Among the many nutrients, fruits provide dietary fibre, vitamin C and potassium.rnGrains: Incorporate grains as only foods like rice, oatmeal, and products that include grains, e.g., bread and cereals. A wide variety of nutrients like fibre, zinc, iron, folate, manganese, copper, magnesium, thiamine, vitamin B6, niacin, phosphorus, riboflavin, selenium, and vitamin A are present in grains.rnDairy products: Healthy diets must have low-fat (1%) and fat-free dairy products such as – milk, cheese and yoghurt. Several nutrients including calcium, vitamin A, phosphorus, riboflavin, vitamin B12, potassium, protein, zinc, magnesium, choline, and selenium are present in dairy products.rnProtein: A range of foods including animal and plant sourced foods represent the protein foods group and include meat, poultry, eggs and seafood; seeds, nuts, and soy products. Legumes and dairy products are rich sources of protein. Protein rich foods apart from protein are sources for vitamin B-complex choline, selenium, phosphorus, copper, zinc, vitamin D, and vitamin E. Seafood provides the maximum levels of vitamin B12 and vitamin D, all of the polyunsaturated omega-3 fatty acids, docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA).rnOils: As a part of healthy eating pattern, oils are included as they are the principal source of the essential fatty acids and vitamin E. Frequently consumed oils include olive, sunflower and safflower oils.