Foods that children should eat daily

Foods that children should eat daily

The child should eat completely healthy food daily to ensure the proper growth of the body and bones and to avoid disease.

Foods that children should eat daily

Children need a special diet to build the body, which must include all types of food, and there are a group of basic foods that they must eat daily to ensure maintaining their health, building their body, and preventing them from diseases.

1- Carbohydrates

One of the essential foods in a child’s daily diet, as it is the primary source of energy, and provides vitamins, minerals, and fiber.

It is also a good source of iron, necessary for the formation of red blood cells that carry oxygen to all parts of the body.

Choose whole carbs for your children like brown rice or brown bread instead of carbs made with white flour because they are more beneficial and lower in fat and calories.

These foods release sugar slowly into the bloodstream, helping to provide energy for as long as possible.

The child also needs foods rich in vitamin C such as kiwi fruit and orange juice to enhance iron absorption.

The recommended amount for a child per day

About 3 servings of carbohydrates per day, and one serving is a slice of bread or a little brown rice or pasta, or a small bowl of cereal.

2- Fruits and vegetables

Fruits and vegetables are very important foods for children, as they provide essential vitamins and minerals in the formation of the child’s body and maintaining its health, as well as protection from serious diseases.

Also, many vegetables and fruits are a primary source of fiber, which helps in the easy absorption of iron by the body.

The recommended amount for a child per day

At least 5 servings per day, and one serving is an apple, for example, 4 dried apricots, a tablespoon of peas, or one tomato, so that these items are distributed throughout the day.

It is preferable for the child to eat a variety of vegetables and fruits because each contains the vitamins he needs.

3- Dairy

Dairy products provide the proteins, vitamins, and minerals the body needs, and are the primary source of calcium, which is important for building bones and healthy teeth.

It is important to choose whole milk because babies need healthy fats for energy while growing up, but make sure your child does not have a milk allergy.

The recommended amount for a child per day

The child should eat 3 dairy products daily, and they can be divided into a cup of milk, a box of yogurt, and a piece of light cheese such as cottage cheese.

4- Protein

Meat, chicken, fish, legumes, eggs, and nuts are essential sources of protein, and their importance lies in the growth and preservation of body tissues from damage.

Oily fish is also an essential source of bones, ligaments, and brain development, such as tuna, sardines, and salmon, and a lack of oily fish intake affects the mental health of the child.

The recommended amount for a child per day

It is recommended that the child eat an egg daily, in addition to a handful of nuts, which help maintain a healthy heart.

The child should also eat meat or chicken 3 to 4 times a week, and two or more pieces of fish a week, provided that one of them is oily fish. 

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