5 Healthy Food Groups for Children Between 5 and 8 Years Old

5 Healthy Food Groups for Children Between 5 and 8 Years Old

Jun 04, 2021

As you already know, kids need to eat to grow. Without the proper meals, your children may lack the necessary nutrients that will help them stay healthy and grow as they should. Hence the reason why we offer healthy food for children in Calgary.

Nutrition for school-going children is no different from that of adults. The principles are the same since everyone needs vitamins, minerals, proteins, fat, and carbohydrates. However, for your kids, the quantities may differ a bit from yours.

You may also have noticed that your little one may have new eating habits and has developed a curiosity about food. All food groups are essential; however, every child has unique preferences and dietary needs.

As food caterers for kids, we have some nuggets of wisdom that help you ensure that your kid gets enough of the right kinds of foods.

Nutrition for Your School-Going Kids 

Your kids need to eat foods from all the five major food groups, which are fruits, grains, vegetables, proteins, and dairy, at every meal. This may seem like a difficult task as you may not be able to do this every day, but so long as you serve them healthy foods, they may get the necessary nutrients over the week.

Without further ado, let’s see these food groups

1.Vegetables

Vegetables are a rich source of vitamins C and A, fiber, and potassium. Besides being packed with vitamins and minerals, they have antioxidants and other disease-fighting substances that fight free radicals. Free radicals are compounds that can attack and destroy your cell membranes. A healthy serving of vegetables each day can lower the risk of heart disease and cancer later on in life.

During the week, entice your kids by serving them with different colored vegetables. This may mean switching between light green beans, dark green broccoli, red tomatoes, orange carrots, and so on. If you do this, you can be sure that your little one will get the necessary nutrients.

2.Grains

Just like vegetables, grains are a rich source of fiber, which is excellent for digestion. Also, they are packed with complex carbohydrates that are a perfect source of energy. They have B vitamins, which are essential for growth and development.

There are whole grains and refined grains. Whole grains are the ones that have the entire kernel and have more iron, fiber, and B vitamins as compared to refined grains. Whole grains include oatmeal, whole wheat flour, whole cornmeal, whole-wheat pasta, and brown rice.

On the other hand, refined grains are processed so that they have a longer shelf-life and texture. They have less nutritive content compared to whole grains.

3.Fruits

One of the easiest foods to serve is fruits. They are full of vitamins, fiber, and potassium. In addition, they also have a good number of antioxidants, which aid in keeping diseases at bay. Eating them each day may lower your child’s risk of getting cancer and heart disease as they grow older.

Just like vegetables, serve a variety of colorful fruits.

4.Protein

Since your kids are growing, protein is key to their development. You can give them meat, poultry, seafood, soy products, eggs, peas, nuts, and beans. These foods also have iron, zinc, and B vitamins. Low-fat or lean meat and poultry are healthier.

5.Dairy

Dairy products are a wonderful source of protein and calcium. Calcium is an essential mineral that helps keep their teeth and bones strong. For kids above two years old, low-fat milk is better since this will reduce their calorie intake.

Besides giving them the above foods, always remember that there is no healthier drink than water. So, ensure that they drink enough water.

Another key thing to note is to limit “bad” foods. These include junk food and fast food since these foods are high in calories and low on nutrients. They also have a high amount of salt and saturated fat.

Sweet drinks such as fruit juices or sodas are high in sugar and low in nutrients. Also, avoid given them caffeinated drinks since it inhibits the body from absorbing calcium.

For healthy foods for children in Calgary, contact our food caterers for kids at Fueling Minds.

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