Childhood is a stage at which a child's body undergoes drastic growth and development, which makes proper nutrition essential. Children need proper amounts of calcium, protein and other important vitamins and minerals to support growth. In addition, eating three well-balanced meals per day along with snacks can help ensure that your child is getting what he needs from his daily diet. Speak with your child's pediatrician before making any changes to his diet.
Calcium
Calcium is the primary mineral that is found in your child's bones and is necessary for optimum bone growth and health. In addition, calcium is also necessary for healthy teeth as well as for reducing the risk of developing conditions such osteoporosis at a later age. According to Keepkidshealthy.com, children between the ages of one and three require approximately 500 mg of calcium per day and children between the ages of four and eight need 800 mg per day while those between the ages of nine and 18 require about 1300 mg per day. Milk, cheese and low fat yogurt are good sources of calcium.
Fiber
Including fiber rich foods in your child's diet will help fill her up faster and reduce the risk of overeating and becoming obese. According to KidsHealth, in addition to reducing the risk of obesity, a diet rich in fiber with adequate liquid intake will help move food through your child's digestive system as well as helping to prevent constipation, certain cancers and may even lower bad cholesterol and prevent diabetes and heart disease. Good sources of fiber include fruits such as bananas, apples, pears, prunes, almonds, green beans and whole grains.
Iron
Iron is another essential mineral that is necessary in your child's diet. Iron is a vital component of red blood cells. Red blood cells are responsible for carrying oxygen throughout the body. If there is an iron deficiency, then the body cannot make enough red blood cells. According to KidsHealth, children between the ages of one and 12 require approximately seven to 10 mg of iron per day and adolescent boys need 11 mg per day; however, adolescent girls require 15 mg per day due to the loss of blood during menstruation. Fish, poultry, nuts and seeds are all good sources of iron.
Fruits and Vegetables
A diet including the recommended servings of fruits and vegetables will provide your child with the essential vitamins and minerals that are necessary for optimum growth, health and development. According to Keepkidshealthy.com, the USDA food pyramid suggests eating three to five servings of vegetables and between two and four servings of fruit per day. Try adding a variety of vegetables on your child's favorite pizza or making fruit smoothies with her favorite fruit.
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