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Tuesday, August 9, 2022

Planning Your Child’s Meals

Dietary habits must be taken seriously at all levels of development starting from inception. Once a child is eating solids, offer a wide range of foods to ensure adequate nutrition.

Below are some must have nutrients in your child’s diet plan


Protein helps a child’s body build cells, break down food into energy, fight infection, and carry oxygen. Common Foods sources includes : Nuts, grains and legumes


Carbohydrate is the body’s most important source of energy. They help a child’s body to use fat and protein for building and repairing tissue. Carbohydrates come in several different forms; sugars, starches, and fiber (kids should eat less sugar). Common food sources include: Breads, Cereals, Rice, Crackers, Pasta, Potatoes


Fats are a great source of energy for kids and are easily stored in a child’s body. They are also important in helping the body to properly use some of the other nutrients it needs. Common food sources includes:  Cooking oils,  Nuts


Calcium is essential in helping to build a child’s healthy bones and teeth. It’s also important for blood clotting and for nerve, muscle, and heart function. Foods that contain high levels of calcium include:  Broccoli, Spinach, Tofu


Iron is necessary for a child to build healthy blood that carries oxygen to cells all over the body. Foods that contain high levels of iron include:  Beans, Nuts, Iron-fortified cereal


Folate, necessary for soon-to-be moms, is also very important for kids. One of the B vitamins, folate is necessary for healthy growth and development of a child’s cells. Lack of this vitamin can cause anemia. Foods that contain high levels of folate include: Whole-grain cereals, Lentils, Chickpeas, Asparagus, Spinach, Black or kidney beans, Brussels sprouts


Fiber helps produce bowel regularity in a child. It can also play a role in reducing the chances of heart disease and cancer later in life. Foods that contain high levels of fiber include: Whole-grain cereals, Chickpeas, Lentils, Kidney beans, Seeds, Nuts

Vitamin A

Vitamin A serves a variety of purposes in kids and adults. It helps growth, assists the eyes in adjusting to dim and bright lights, keeps skin healthy, and works to prevent infection. Foods that contain high levels of Vitamin A include: Carrots, Sweet potatoes, Squash, Apricots, Spinach, Broccoli, Cabbage

Vitamin C

Vitamin C does more than just fighting off the common cold. It also holds the body’s cells together, strengthens the walls of blood vessels, helps the body heal wounds, and is important for building strong bones and teeth. Foods that contain high levels of Vitamin C include: Citrus fruits (such as oranges) , Strawberries, Tomatoes, Potatoes, Melons, Cabbage, Broccoli, Cauliflower, Spinach, Papayas, Mangos


For questions on culinary/ grocery tips, diet-plans:


Twitter: AfricaDiet

Facebook: sussanna Ngodoo .E. Jacob or DIET Africa Kintchen

Instergram:ngodoo.s.jacob or dietafrica_nutrihaven

Whatsapp: 07035990865

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