Kids Food Recipes Must Have Nutrition

Children's nutritional needs are actually the same as those needed by adults. But it needs more attention, because it is able to give effect in growth and development. In making a child's food recipe, parents should base their menu choices on meeting the child's nutritional needs. As with the adult menu, carbohydrates, protein, fat, vitamins, and minerals must be present in the daily diet of children. The difference is in how much is needed by children and adults. This is reasonable, because different ages also require nutritional intake.

Various Nutrition Required in Children's Food

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

• Protein

Protein is the main constituent of cells in the human body. No wonder the healthy growth and development of children requires the support of these nutrients. Luckily, 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 seeds are good sources of vegetable protein used as ingredients in children's food recipes.

• Carbohydrate

To support the activities of children, it takes an adequate amount of energy, one source is carbohydrates. Another use of carbohydrates is to help protein and fat in building and repairing body tissue. Some sources of carbohydrates that can be obtained easily are rice, cereals, bread, potatoes, and pasta.

• Fat

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

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

• Vitamin

Vitamins have a vital role for the development and growth of children. Vitamin A is very useful to support eye health, skin, and prevent infection. Vitamin A can be obtained from carrots, pumpkin, spinach, sweet potatoes, broccoli, fish oil, egg yolks, and cabbage. Besides vitamin A, vitamin C is also needed by children. Besides being good at fighting the flu, vitamin C plays an important role in strengthening the walls of blood vessels, helping the healing process of wounds, and strengthening bones and teeth. Vitamin C can be obtained from oranges, strawberries, tomatoes, papayas, mangoes, cauliflower, broccoli, potatoes, melons, and spinach.

• Fiber

To maintain the digestive health of children, the intake of fiber must be men For that, children must be diligent in eating foods rich in fiber, such as cereals, fruits, and vegetables. Although children rarely like vegetables, but parents can get around by including vegetables in a variety of interesting children's food recipes.

• Calcium

To support its growth, children's calcium needs must be met. This substance is very important to strengthen 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 priority source of calcium.

• Antioxidant

A healthy child has excellent body immunity in the face of the threat of an external disease. For this role, give the child food with adequate antioxidant content. Antioxidants have a vital role in strengthening the body's immunity. Some foods that contain these compounds, including almonds, oranges, spinach, tomatoes, carrots, berries, and paprika.

• Iron

One of the roles of iron for the body is to carry oxygen in the blood and keep the spirit of children awake. To meet the child's iron needs, give children lean meat, fish, dark green vegetables, grains, fruits, and iron-fortified nuts. For better absorption of iron, give children enough food that contains vitamin C.

Another nutrient that must be present in a child's food recipe is folic acid. This compound is important for the growth and development of children's brain cells. Folic acid deficiency conditions make children at risk of suffering from anemia. Some food sources that contain folic acid are asparagus, spinach, whole grain cereals, beans, lentils, green beans, and cabbage. Intake is no less important is water, as a component of fluids in the body. Water functions to distribute nutrients to cells and remove impurities through urine. Seeing the number of food ingredients that contain important nutrients above, it is not difficult for parents to apply children's food recipes with adequate nutrition. Also pay attention to balanced nutrition intake, do not get too little or too much. If necessary, consult a doctor for nutritional information needed by children.