Nutritious Food for Children

The foods your children eat have big effects on their health and quality of life. Healthy eating is having more energy, improving your health and stabilizing your mood. To have a healthy, balanced diet, your children need to eat a wide variety of foods that are rich in nutrients.

Balanced nutrition is an important part of leading a healthy lifestyle. Combined with physical activity, diet can help your child to reach and maintain a healthy weight, avoid certain health problems, stabilize their energy, sharpen their minds and promote their overall health. Healthy nutritious food for children can also have a profound effect on their sense of mental and emotional wellbeing.

Make sure that your child enjoys a wide variety of nutritious foods from five food groups every day.

Fruits and Vegetables

Include plenty of fruits and vegetables of different types and colors and legumes or beans. Fruits and vegetables are rich in vitamins, minerals, and fiber. Vegetables and fruits are full of nutrients that support good health. Choosing a variety of colors can help maximize the intake of nutrients. Choose red, orange, and dark-green vegetables such as tomatoes, sweet potatoes, spinach, beetroot, and broccoli. As a healthy snack for kids, give them fruits instead of chips or biscuits.


Nutritious food for children should include fiber. Fiber is the part of plant-based foods (grains, fruits, vegetables, nuts, and beans) also known as roughage, that the body can't break down. Most fruits and vegetables are high in fiber, another good reason to include more in your daily diet.

Look for whole grain cereals to boost your fiber intake at breakfast. Include whole grains. Whole grains provide more nutrients, like fiber than refined grains.


Protein is essential for growth, brain development, and healthy bones. Lean meats, poultry, fish, eggs, tofu, nuts, seeds, legumes, and beans are good sources of protein. Healthy snacks for children should include nuts.


A calcium-rich diet promotes healthy bones and teeth. Dairy products like milk, cheese, yogurt are good sources of calcium.


Include polyunsaturated and monounsaturated fats such as oils, spreads, avocado, oily fish and nut butter in your child's diet.

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