Kids Food Recipes Must Have Nutrition

The nutritional needs of children are actually the same as adults. But this requires more attention because it can produce effects on growth and development. In making a child's food recipe, parents must base their menu choices on meeting the child's nutritional needs.

As for the adult menu, carbohydrates, proteins, fats, vitamins and minerals must be present in the daily diet of children. The difference lies in the amount needed by children and adults. This makes sense because various ages also require nutritional intake.

Various Nutrition Required in Children's Food

When you want to prepare children's food, try to have a variety of nutrients in it. You need to know that nutrition is divided into two types, namely macronutrients and micronutrients.

Important macronutrients present in children's food recipes are:

•     Protein

    Protein is the main constituent of cells in the human body. No wonder the healthy growth and development of children requires the support of these nutrients. Luckily, many choices of food sources that contain protein, including milk, eggs, seafood, and meat. Not only from animals, protein can also be found in plants. Nuts, vegetables, and seeds are good sources of vegetable protein used as ingredients in children's food recipes.

•     Carbohydrate

    To support the activities of children, it takes an adequate amount of energy, one source is carbohydrates. Another use of carbohydrates is to help protein and fat in building and repairing body tissue. Some sources of carbohydrates that can be obtained easily are rice, cereals, bread, potatoes, and pasta.

•     Fat

    Fat is another energy source that is easily stored in the body. Sources of fat that can be served to children are milk, fish, red meat, and nuts.

Whereas for micronutrients, which must be present in a child's food recipe include:

•     Vitamin

    Vitamins have a vital role for the development and growth of children. Vitamin A is very useful to support eye health, skin, and prevent infection. Vitamin A can be obtained from carrots, pumpkin, spinach, sweet potatoes, broccoli, fish oil, egg yolks, and cabbage. Besides vitamin A, vitamin C is also needed by children. Besides being good at fighting the flu, vitamin C plays an important role in strengthening the walls of blood vessels, helping the healing process of wounds, and strengthening bones and teeth. Vitamin C can be obtained from oranges, strawberries, tomatoes, papayas, mangoes, cauliflower, broccoli, potatoes, melons, and spinach.

• fiber

To maintain a child's digestive health, men need to consume fiber. For this, children must be diligent in eating high-fiber foods such as grains, fruits and vegetables. Although children rarely love vegetables, parents can shop around including vegetables in a variety of interesting recipes for children.

• calcium

To support its growth, children's calcium needs must be met. This substance is very important to strengthen bones and teeth. Calcium-rich foods come from milk and its processed products, such as cheese and yogurt. In addition, vegetables can also be a priority source of calcium.

• antioxidant

A healthy child enjoys exceptional immunity against the threat of external disease. For this role, provide child food with adequate antioxidant content. Antioxidants play an important role in boosting immunity. Certain foods that contain this compound, including almonds, oranges, spinach, tomatoes, carrots, berries, and paprika.

• Iron

One of the body's iron roles is to carry oxygen in the blood and keep the minds of children awake. To meet the child's iron needs, feed him lean meat, fish, dark green vegetables, cereals, fruits and iron-fortified nuts. For better absorption of iron, give children enough food that contains vitamin C.

Folic acid is another nutrient that must be present in a child's food recipe. This compound is important for the growth and development of children's brain cells. Folic acid deficiency causes children to suffer from anemia. Some food sources that contain folic acid are asparagus, spinach, whole-grain cereals, beans, lentils, green beans and cabbage.

Water is as important as water, as a component of fluids in the body. Water is used to send nutrients to cells and remove impurities through urine.

Given the many foods that contain important nutrients above, it is not difficult for parents to apply children's food recipes with proper nutrition. Also pay attention to balanced nutritional intake, not too much or too little. If necessary, consult your doctor for nutritional information needed by children.

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