The document discusses the importance of proper nutrition for children's health and development. It outlines several key nutrients including calcium for strong bones, iron for transporting oxygen, zinc for growth, dietary fiber, B-vitamins for brain and nerve health, vitamin C to prevent scurvy, vitamin D for calcium absorption, folic acid to prevent anemia, and essential fatty acids for healthy skin and development. The document emphasizes establishing healthy eating habits in childhood to prevent health issues later in life.

1. Child Health and Nutrition
By Abdul Quddus, Founder of healthyfoodmanagement.com
• There are tons of resources and information available on
child’s health and nutrition throughout the net.
’s
• Childhood is a time of rapid growth and change in a body
composition, therefore selecting the right food at the right time and
nourishing the same will affect the growth and development of
child, it helps them to feel good and at the same time it improves the
,
intellectual performances.
• Definitely, how we feed the child will affect them for their
whole lives.
• Feeding nutritious food to child not only keeps them healthy whilst they’re young but
prevents health problems later on in life such as obesity, heart problems and cancer.
• As parents we have a responsibility to teach our child about healthy eating habits so
the foundation is set for how they eat for rest of their lives.
• Also it’s a parent’s responsibility to encourage and increase the knowledge of heal
s healthy
food purchasing, knowing the importance of healthy cooking and dining time and to
promote the necessary dietary knowledge to all all.
• It is important to encourage your child for healthy snacking habits by serving tasty,
nutritious snacks everyday and all t time.
the
• Keep in your kitchen and refrigerator always by maintaining the stocks of fresh fruits
and vegetables, muesli, nuts mix, whole grain cereals, crackers, fruit and vegetable
bars, pita bread and healthy dips like salsa, black bean or hummus, etc.
Remember “Natural, Balanced food = happy, healthy, intelligent, well behaved children”
As per heavy demand and few requests all over the world on child health and nutrition, it
nutrition
makes me deepest thought and makes immense pleasure to write the stated article.
Thanks for the world’s support.
Also read: www.healthyfoodmanagement.com/healthy
www.healthyfoodmanagement.com/healthy-foods-nutrition-and-its
its-functions
Let’s start journey with few important nutrients for making child’s world healthier and better:
CALCIUM
Calcium is an important nutrient for strength and to build a stronger bones and teeth, it is
necessary for blood clotting and transmitting signals throughout the nervous system. The
calcium diet can be applied as a preventive measure and as a therapy for osteoporosis which
may occur later in life. Calcium also plays role in the functioning of muscular and hormonal
systems.

2. Milk and milk products are the main source of calcium and it is also present in several
vegetables like broccoli and green cabbage, also small amount in herbs, nuts and mineral
water. Teenage girls require 800 – 1000 mg of Calcium which is equivalent to 2 ½ - 3 ½
glasses of milk per day.
IRON
Iron is a `critical mineral needed in small amounts by our body (hence the name ‘trace’) to
form hemoglobin in our blood, which transports oxygen throughout our body. Iron is also
needed for normal brain functions – to synthesize neurotransmitters as well as to speed up
the transmission of nerve signals to the brain.
Iron is present in food in two forms – heme iron and non-heme iron. Heme iron is well
absorbed by our body and is found predominantly in animal tissues such as lamb, chicken,
fish, etc. Non-heme iron, on the other hand, is poorly absorbed by our body and is present
mainly in plant foods such as cereals, beans, spinach and eggs.
ZINC
Zinc is a trace mineral that’s vital for many normal body functions, such as for controlling
cell division, growth, and protein synthesis. Inadequate zinc in a child’s diet may stop a
child from growing, resulting in permanent stunting.
The best sources of zinc for children are breast milk or formula, beef, lamb, chicken, egg
yolks, fortified cereals, whole-wheat bread, beans and peas. Dairy products and whole grains
can also provide a good source of zinc.
“A recent study in the U.S. Agricultural Research Service's Grand Forks Human Nutrition Research
Centre showed that 7th grade students who took 20 mg of zinc 5 days a week for a ten to twelve week
period performed better in attentiveness, memory, problem-solving and hand-eye coordination than
those who did not”
Read more about Mineral Nutrition at www.healthyfoodmanagement.com/mineral-nutrition
DIETARY FIBER
Good sources of insoluble fiber are wholegrain cereals, whole meal bread, seeds, nuts, fruits
and vegetables.
A good source of soluble fiber is found mainly in fruits, vegetables, beans and oats.
As both types of fibers are important for good health, dietitians recommend that we eat both.
The easiest way to do so is to add a variety of fiber-rich foods in our daily diet.
Want to know more about dietary fiber, read - www.healthyfoodmanagement.com/438

3. B-VITAMINS
B-vitamins help metabolize food into energy. Research suggests B-complex vitamins,
specifically folic acid, vitamin B6 and vitamin B12, play an important role for the nerves and
brain health.
B-vitamins can be found in whole-grain cereals, leafy green vegetables, dairy, eggs, meat,
fish, and fruit. Vitamin B12 is important nutrient, which helps form red blood cells. A lack of
B12 can contribute to anemia, nerve disorders and weakness.
www.healthyfoodmanagement.com/all-you-need-to-know-about-vitamins-in-healthy-foods
VITAMIN C
Deficiency of vitamin C results in scurvy, a disease with symptoms such as poor wound
healing, bleeding gums, loosening of teeth, weakening of bones and skin hemorrhages.
Humans are unable to synthesize vitamin C internally and must depend on their food for
adequate supplies. Eat plenty of fresh fruit and vegetables, try to eat 5 portions of fruit or
vegetables a day, have a glass of orange or other juice for breakfast, have a plenty of salads
and some stir fry vegetables.
Maximizing your child’s vitamin C intake
• Ensure adequate intake of vitamin C by offering at least 2 to 4 servings of fruits and
vegetables every day
• Choose from a wide variety of fruits and vegetables
• Minimize loss during preparation and cooking
Read more about Vitamin C exclusively at www.healthyfoodmanagement.com/vitamin-c
VITAMIN D
Vitamin D is regarded as another bone and teeth-friendly nutrient since it also helps in
enhancing calcium absorption from the body. The active form of Vitamin D is produced in
the body when the skin gets exposed to sunlight. Thus, children who spend time on outdoor
activities can get the vitamin D they need for ‘free’, courtesy of Mother Nature. Vitamin D
may also be obtained from liver, egg yolks, butter, cod liver oil and Vitamin D containing
milk and cereals.
FOLIC ACID
It is known that Folic Acid is important for pregnant and lactating women. What benefit
does it give to young children? Folic acid prevents children from having a certain type of

4. anemia in which their red blood cells become large and abnormal, preventing it from
efficiently carrying oxygen to the tissues and organs of the body. Folic acid, therefore, is
another important nutrient for making sure that your child has healthy blood aside from
iron. Folic acid also helps promote growth in children.
ESSENTIAL FATTY ACIDS
Fatty acids are the building blocks of fat. Essential Fatty Acids (EFAs), as the name implies,
are a group of fatty acids essential for good health. They cannot be synthesized by the body
but have to be obtained from our diet. It is especially important to include EFAs in any low
fat diet. “Low-fat diets” often lack EFAs because EFAs are fats. Over time, if the diet does
not have enough EFAs to meet the body’s needs, signs of deficiency will appear. In mild
cases this can be hair loss or dry, flaky skin and other skin conditions. Sever cases can lead to
more serious health problems.
Special Nutritionally Important Sources – Healthy
Functions (Helps in)
Fatty acids foods
Lowers blood pressure Most seed oils –
and blood cholesterol, Borage, Black
relives symptoms currant, Safflower,
LA (Linoleic associated with PMS Evening Primrose,
acid), and with arthritis, Sunflower, Corn,
Omega-
GLA (Gamma- reduces diabetic Hemp, Soybean,
6 fatty
linolenic acid), complications, PMA, Sesame, Rice Bran,
Acids
AA (Arachidonic cardiovascular disease, etc.
acid) inflammation and skin Meat & its organs,
disorders, maintains Eggs & Dairy
healthy and products, Nuts and
moisturized skin) Seeds.
Fish oils, Seed oils –
maintaining blood
Flax, Hemp,
ALA (Alpha- pressure, regulating
Pumpkin, Black
linolenic acid), triglyceride and
Currant, Soybean,
EPA cholesterol levels,
Omega- Canola; Walnuts,
(Eicosapentaenoic keeping arteries clean
3 fatty Flax meal, Seeds,
acid), and platelets from
Acids Cold-water/fatty
DHA clotting, DHA is
fishes (salmon,
(Docosahexaenoic important for the brain,
sardine, tuna,
acid) nervous system and
mackerel,
vision
anchovies)
Read Functional Foods: EFAs at: www.healthyfoodmanagement.com/functional-foods-efas