Balanced and complete nutrition is fundamental for a child's comprehensive physical and intellectual development. A diet rich in all nutrient groups provides energy for learning and play, while also supporting brain and bone development and boosting immunity.

Eat a variety of foods

According to Today's Parent, no one food can provide all the necessary nutrients for the body. Combining grains, meat, fish, eggs, milk, green vegetables, fruits, and healthy fats can help supplement protein, fiber, iron, calcium, zinc, and vitamins A, C, D, among others.

Each nutrient group plays a distinct role. Carbohydrates provide energy for daily activities. Protein helps build and repair muscles, tissues, and organs. Healthy fats support brain development and the absorption of fat-soluble vitamins like A, D, E, and K. Meanwhile, vitamins and minerals participate in many important processes such as boosting immunity, blood formation, and bone development. Therefore, a diverse diet helps children achieve holistic physical, intellectual, and health development.

Meals with diverse foods help children get enough nutrients. Photo: Bui Thuy

Do not skip meals

Children should not skip meals because their growing bodies need a consistent supply of energy and nutrients throughout the day. Skipping meals can lead to insufficient intake of essential protein, vitamins, minerals, and energy. It can also cause children to become excessively hungry, resulting in overeating at the next meal or choosing unhealthy snacks rich in sugar, salt, and fat but low in nutritional value, according to WebMD.

Limit overcooking

Families should avoid overcooking food, as high temperatures and extended cooking times reduce the content of some heat-sensitive vitamins. Vegetables cooked for too long can also lose their color, flavor, and crispness, making them less appealing to children. Cooking food just enough helps retain more nutrients and preserve its natural flavor and texture.

Eat on time

Parents feeding children at consistent times helps their bodies establish a stable biological rhythm, which in turn regulates feelings of hunger and fullness appropriately. When meals are maintained regularly, children receive sufficient energy, protein, vitamins, and essential minerals. The habit of eating on time also supports efficient digestive system function and smooth nutrient absorption.

Le Nguyen (Compiled)