Jiyo Healthy!

Following is a list of some food items that must be included in a growing child’s diet to ensure that he gets the needed nutrition and achieves optimal growth, both on the physical and mental front!

• Iron – Spinach & Turmeric

Iron is known as the ‘Oxygen Carrier’ of the body. Adolescents or growing children have a higher need for iron, as they are more active and their bodies need more oxygen. A single cup of boiled spinach contains about 6 mg of Iron, which is more than enough to fulfill the daily requirement of Iron. Similarly, Turmeric or ‘Haldi’ is also an excellent source of Iron as just 2 tbsp of it contains almost 2 mg of Iron. 

• Carbohydrates – Brown rice & Raisins

With growing kids who are highly active, their bodies need a higher amount of carbohydrate intake to keep up their energy levels! Brown rice is known to be as one of the best sources of Carbohydrates as it contains 81 gms of carbohydrates per serving. Raisins are also known to be an excellent source of Carbohydrate with 1 cup of raisins containing about 45 gms of Carbohydrates.

To know more such diet requirements see Healthy Foods for Growing Children

Tags: Carbohydrates, Diet, Diet Plan, Foods for Growing Children, Growing Children, Healthy diet, Healthy Diet for growing children, Iron