Good nutrition for kids

Growing children burn up amazing amounts of energy, so it’s absolutely vital that the nutrients they need to perform well physically and mentally are replenished. That way your little angels won’t end up feeling tired and run down. Children need more dietary fat than adults and should not be given low fat products until after the age of five.

Calcium is essential for strong bones and teeth. Milk is still a good source, but from the age of two, full fat milk is no longer necessary. Yoghurts and cheese are a good source too.

Fats play a vital role in providing energy, carrying fat soluble vitamins around the body and helping build cell membranes. Good sources of unsaturated fats – which should make up the majority of fat intake – are oily fish; olive, vegetable and nut oils and spreads; avocados, nuts and seeds. [Caution: nuts and nut oil may cause allergic reactions in some children].

Vitamin D helps the body to absorb calcium. The most obvious source is sunlight; food sources include oily fish, eggs and spreads.

Vitamin C helps support the immune system and helps the body to absorb iron. It’s found in citrus fruits, berries, blackcurrants, kiwi fruit, tomatoes, peppers, broccoli and green leafy vegetables.

Iron Without iron, the body can’t make haemoglobin, which carries oxygen around the body. Red meat is a good source and so is liver, though again too much red meat in the diet is not ideal. Vitamin C helps the body to absorb iron, so aim for a good balance of each on the plate, serve a piece of fruit after meals, or offer a glass of orange juice alongside.

For more great tips and information read any of the following pages

• Aid The Healthy Diet of Kids
• Maintain Your Childs Immune System
• Your Childs Concentration
• How To Deal With Childhood Tanatrums
• Exercise And Your Child
• Your Child Good Health and Growth