Children's Food Recipes Must Contain These Nutrients

Children's Food Recipes Must Contain These Nutrients

Children's nutritional needs are actually the same as those needed by adults. But it needs more attention, because it can have an influence on its growth and development. In making children's food recipes, parents should base their menu choices on efforts to meet children's nutritional needs.

Like the adult menu, carbohydrates, proteins, fats, vitamins, and minerals should be included in a child's daily diet. The difference is in how much is needed by children and adults. This is natural, because different ages have different nutritional needs.

Various Nutrients That Must Be In Children's Food

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

The important macronutrients in children's food recipes are:


Protein is the main building block of cells in the human body. No wonder the healthy growth and development of children requires this nutritional support. Luckily, there are 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 whole grains are good sources of plant-based protein that can be used as ingredients in children's recipes.


To support children's activities, an adequate amount of energy is needed, one of which is carbohydrates. Another use of carbohydrates is to help proteins and fats in building and repairing body tissues. Some sources of carbohydrates that can be obtained easily are rice, cereals, breads, potatoes, and pasta.


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

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


Vitamins have a vital role in the development and growth of children. Vitamin A is very useful for supporting healthy eyes, skin, and preventing infection. Vitamin A can be obtained from carrots, pumpkin, spinach, sweet potatoes, broccoli, fish oil, egg yolks, and cabbage. In addition to vitamin A, vitamin C is also needed by children. Besides being good at fighting colds, vitamin C plays an important role in strengthening blood vessel walls, helping the wound healing process, and strengthening bones and teeth. Vitamin C can be obtained from oranges, strawberries, tomatoes, papaya, mango, cauliflower, broccoli, potatoes, melons, and spinach.


In order to maintain children's digestive health, fiber intake must be adequate. For this reason, children must be diligent in eating fiber-rich foods, such as cereals, fruits, and vegetables. Although children rarely like vegetables, parents can work around this by including vegetables in a variety of interesting children's food recipes.


To support their growth, children's calcium needs must be met. This substance is very important for strengthening bones and teeth. Foods that are rich in calcium come from milk and its processed products, such as cheese and yogurt. In addition, vegetables can also be a source of calcium that deserves to be prioritized.


Healthy children have excellent immunity to face the threat of disease from outside. For this one role, give children foods with adequate antioxidant content. Antioxidants have a vital role in strengthening the body's immunity. Some foods that contain this compound include almonds, oranges, spinach, tomatoes, carrots, berries, and bell peppers.


One of the roles of iron for the body is to carry oxygen in the blood and keep children's spirits up. To meet this nutritional need, give your child iron-rich foods, such as lean meats, fish, dark green vegetables, whole grains, iron-fortified fruits, and nuts. For better absorption of iron, give your child enough foods that contain vitamin C.

Another nutrient that must be included in a child's diet is folic acid. These compounds are important for the growth and development of children's brain cells. Folic acid deficiency conditions put children at risk for anemia. Some food sources that contain folic acid are asparagus, spinach, whole grain cereals, chickpeas, lentils, green beans, and cabbage.

Intake that is also not less important is water, as a component of fluids in the body. Water serves to distribute nutrients to cells and remove waste through urine.