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5 Essential Foods that should be a part of Every Child’s Diet!

Kavita Uprety | July 9, 2018

Every parent knows that children should be fed a “balanced diet” and to ensure this, they make it a point to give their kids a nutritious diet. Kids, while growing,  need sufficient nutrition for the optimum development of their body. The food you give to your child should give them all the necessary and essential nutrients. 

Here are five such foods that should regularly be given to every child-

1) Whole Grains

Whole grains should be an important part of a growing child’s diet. Whole grains are a great way to ensure the intake of fiber, iron, carbohydrate and other necessary vitamins and minerals for the child.

Do you know what is the meaning of whole grains? A grain is considered to be complete when all three of its food parts – peels, seeds and intravenous – are present in their original form. When such a grain is eaten, it keeps giving energy for a long time. For example, when white wheat flour comes out of the mill, only its endocrine or endosperm is used and essential nutrients such as fiber, vitamins, and minerals are removed along with the peel or skins. So, it is important that you use whole wheat flour with bran for your child. Other whole grains include porridge, oatmeal, corn and brown rice.


2) Ragi

Ragi is a very nutritious and a very healthy millet that is extremely rich in calcium and iron. This is one of the best foods to give to children to make them gain weight.  Ragi contains lots of fiber, calcium, and protein along with Vitamin B1, B2 and many other minerals. Ragi can be easily digested and along with strengthening the heart, ragi also  increases the body’s immunity.


3) Dry Fruits

Since the time of our grandparents, it has been a tradition to feed dry fruits to kids, especially almonds, in the morning. This is because dry fruits are a healthy snack and help in generating heat in the body, which in turn keeps diseases and infections away. Dry fruits are rich in essential nutrients and are very beneficial for the body. For example, almonds, which are full of essential fatty acids, proteins, fibers, Vitamin E and selenium increase haemoglobin. Proteins present in almonds are considered very helpful in the development of a child’s brain.

Similarly, walnuts are loaded with omega-3 fatty acids and help to reduce the cholesterol levels of the body and also help to promote sleep. They are also known as a brain food because they are very helpful in the development of the brain. Other dry fruits include pistachios, cashews, raisins and dates, and they are very important for the overall development of your child.


4) Foxnuts (Makhane)

Foxnuts (makhane) offer many health benefits to growing children. Approximately 100 grams makhane produces 350 calories and one ounce contains about 5 grams of protein, which is an essential nutrient for child development. Along with the abundance of fiber, makhane enhances appetite and is a great source of calcium which is very important for bone development.


5) Sweet Potato

Sweet Potatoes are rich in potassium, vitamin A and beta-carotene. These vegetables are a delicious breakfast for children. Sweet potato contains a good amount of vitamin E, calcium and folate. Since minerals ensure healthy metabolism in the body, sweet potato works like a champion for this. It is the source of almost all important minerals which supply lots of calcium, iron, magnesium, phosphorus, potassium and sodium to your child’s body.

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Kavita Uprety


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