8 Food Sources that Can Supply the Nutrients Your Child Needs

As a parent, you want to make sure your child’s diet is balanced and complete with all the essential nutrients. While it can be quite tempting to serve him something fast and convenient, know that serving healthy food need not be complicated or expensive. Meal planning and getting your child to develop a liking for healthy food are key. 

Here’s a handy guide to get you started:

1. Meat and Poultry

Chicken, egg, pork and red meat such as beef are good sources of protein and micronutrients like Zinc and heme Iron. What is heme Iron? This can be found in animal meat and is easily absorbed by the body. Choose lean cuts and prepare a one-pot dish like stew. Fried chicken (drumstick or breast) served with a generous helping of vegetables is also a good option.

 2. Fish and Shellfish

We’re talking about fish from the sea and fresh water. Try oysters that are rich in Zinc. Serve your child shrimps, crabs and most kinds of fish, since these are good sources of heme Iron, too. Your child will love the fresh, tender and mildly sweet flavor of these dishes.

 3. Dairy products

Milk and dairy products are nutrient-dense foods that provide energy and significant amounts of protein and micronutrients in the diet.

Make sure your little one gets his daily fill of milk. For snacks, serve a cheese sandwich or add fruits to a cup of yogurt.

 4. Nuts and seeds

Train your child to reach for a packet of nuts and seeds instead of chips when craving for something salty. Tuck a handful of these Zinc- and non-heme Iron-rich munchies in her baon, too.

5. Leafy vegetables

Vegetables are packed with a variety of nutrients, but dark green leafy vegetables in particular are good sources of Vitamin C and micronutrients such as Iron and folate. Serve dishes with a side of spinach or cabbage slaw with light dressing. Steaming or stir-frying the vegetables also helps retain the nutrients. 

 6. Beans, mushrooms, peas

These foods are packed with non-heme (or plant-based) Iron, among other micronutrients. Generously incorporate them in stews or turn them into delicious side dishes. Lightly seasoned mushrooms and fresh peas are great with roasted meat or chicken.

 7. Citrus fruits and berries

Let your child load up on oranges, lemons and the like for protection against the common cold. These fruits are naturally packed with Vitamin C.

 8. Peppers and tomatoes

Red and green peppers and tomatoes not only add flavor to dishes but they also infuse them with Vitamin C and micronutrients.

Proper nutrition is a must and if there is a lack in feeding your child healthy food, he may develop Micronutrient Deficiency (MND). A glass of milk can indeed help prevent MND.