Nutrients for Your Growing Child
Find out which foods your kids should be eating
Children grow up fast. To help them grow up strong too, they need a healthy, balanced diet that provides all the nutrients necessary for their development.
“Getting the right nutrients is important for nourishing their growing bodies as well as to help reduce their risk for chronic diseases later in life, ” says Patricia Groziak, M.S., R.D. and senior lead nutrition manager, USA for Unilever.
Be sure your child is getting these essential nutrients.
Calcium is known for its vital role in bone development, but it’s also important for growing muscles. Children can easily get this nutrient by drinking low-fat milk; flavored varieties often appeal to youngsters. Other dairy products, such as yogurt and cheese, also are good sources. Consider serving orange juice fortified with calcium too.
Fiber plays an important role in digestion. Fiber-rich foods include fruits, vegetables and whole grains. Lentils and beans, in particular, are loaded with fiber. And popcorn is a whole-grain snack that appeals to kids.
Magnesium is an important component of hundreds of enzymes that regulate body functions, such as energy production, and is vital for muscles and nerves. The best ways to get magnesium into your children’s diet is through dark leafy vegetables, nuts, legumes and whole grains. Peanut butter is a good source that kids love.
Vitamin E may help protect cells from damage. This antioxidant is found in nuts, seeds, peanut butter, whole grains, and vegetable oils.
Potassium helps regulate fluid balance and is required by the heart, nerves and muscles to function well. Fruits, vegetables, milk, yogurt and other dairy products can supply a good source of this mineral.
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