What Nutrients Are Needed in a Healthy Diet for Children?

Good nutrition is especially vital to children because they are still growing and developing, and their bodies need nutrients to support this development. According to the Centers for Disease Control and Prevention, a good diet leads to healthy bones, skin, and energy levels. Healthy eating habits can lower a child's risk for dental problems, eating disorders, constipation, malnutrition, anemia, obesity, and diabetes. Kids need 6 groups of nutrients for optimum health.

Protein

• According to kidshealth.org, children need protein to build, maintain, and replace body tissues and to support the immune system. Protein also helps the body to make hemoglobin, which is the component of red blood cells that delivers oxygen to all tissues and organs. Protein can be found in meat, poultry, fish, eggs, dairy products, nuts, and legumes. Kids should eat about 1 gram of protein for every 2 pounds of body weight.

Calcium

• In addition to building strong bones, calcium also helps with muscle contraction, proper functioning of the nervous system, release of hormones, and healthy cell function. The best sources of calcium are dairy products, such as milk, cheese, yogurt, and ice cream. According to kidshealth.org, kids between 1 and 3 should get at least 500 milligrams of calcium per day. From ages 4 to 8, kids need 800 milligrams daily; from 9 to 18, kids need 1,300 milligrams a day.

Fiber

• Kidshealth.org reports that fiber is an essential nutrient for kids because it helps digestion, prevents constipation, lowers bad cholesterol, and may prevent some gut cancers. Fiber also discourages overeating because it is more filling than simple carbohydrates. Good sources of fiber include whole grains, apples, peas, legumes, and berries. To determine how many grams of fiber your child should eat each day, add 5 to his age (for example, a 10-year old should eat 15 grams of fiber a day).

Iron

• According to kidshealth.org, iron is vital to the body because it also makes hemoglobin. Iron can be found in meat, poultry, fish, eggs, and many fortified cereals. Babies from 7 to 12 months should consume 11 milligrams of iron per day, kids from 1 to 12 need around 10 milligrams per day, teen boys need 11 milligrams a day, and teen girls need 15 milligrams per day. Kids who are involved in athletics often need additional iron.

Vitamins

• According to kidshealth.org, there are several vitamins that should be included in every child's diet. Vitamin A is necessary for good eyesight and healthy skin, and it can be found in carrots, squash, and leafy vegetables. Vitamin C helps build and maintain connective tissues, heal wounds, and fight infections. Citrus fruits have more vitamin C than any other food. B vitamins (including B1, B2, B6, B12, niacin and folic acid) aid in the formation of red blood cells and help the body metabolize food to release energy when kids need it. Sources of B vitamins include whole grains, meat, eggs, and leafy vegetables. Vitamin D builds strong bones and teeth and helps the body absorb calcium, and it can be found in fortified milk, fish, and egg yolks. To maintain tissues in the eyes, liver, and skin and protect the lungs, include vitamin E in your family's diet. Sources include whole grains, leafy vegetables, and egg yolks. Finally, vitamin K is necessary for blood clotting when children sustain injuries, and it can be found in leafy vegetables, dairy products, and broccoli.

Other Minerals

• Kidshealth.org reports that there are several minerals that are important for your little one's diet. Magnesium helps the muscles and nerves function properly, steadies the heart's rhythm, and keeps bones strong. Sources of magnesium include whole grains, potatoes, and chocolate (yes, chocolate!). Phosphorus, which is essential for healthy bones and teeth and is needed by every cell in the body to function normally, is found in dairy products, meat, and fish. Potassium helps muscles and nerves function properly and maintains the proper balance of water in blood and tissues. Bananas, broccoli, and potato skins are abundant in potassium. Finally, zinc aids in normal growth and development, immunity, and wound healing, and you can find it in red meat, poultry, seafood, and whole grains.