What should kids eat according to nutrition experts?

A balanced diet is recommended for a balanced growth. Food items have been divided into five major groups based on their composition.  All of them are equally important for good health of kids.

Dairy products

Since they are rich sources of calcium and vitamin D, Vitamin B12, Iodine, Riboflavin, and protein, you must include adequate quantities in the diet. They are critically important for the health of bones because no other food contain such high quantity of Calcium.  Apart from Calcium, they have as well. Since the bone density reaches the peak during the age of 20 to 25, it is important to consume calcium from the childhood. 

Milk, yogurt, cheese and curd are excellent sources of Calcium. Ice-creams, custards, and other bakery products also contain calcium. Kids up to 8 years mush consume 400ml milk daily. They can eat 200 grams curd or two slices of cheese alternatively. Parents must plan a weekly diet plan to maintain variations.


They are super foods with a plenty of vitamins, minerals, antioxidants and fibers. Most of the parents give fruits once in a while to their kids. Experts recommend that fruits should be eaten in the raw form to achieve total benefits. Since they contain a high amount of sugar, a little precaution is needed. 

Include colored fruits in the daily diet and try to maintain the variety. Green, red, yellow, purple and orange fruits are the best from the nutritional perspective. One apple, orange, banana or pear is sufficient for the day. Give two kiwis, apricots or plums alternatively.  A cup of strawberries, blueberries or plums could be another alternative. If you want to give them juices, then prefer natural ones with no added sugar or flavor. 


Grains or cereals contain a wide range of vitamins and minerals along with protein, and they are the prime source of energy, we must include adequate quantities of grains in the diet. They play an important role in the physical and mental development. Wholegrain foods are better because they contain high nutrition and fibers. Fortified grains and cereals are considered better. 

GI or Glycemic Index is the measurement of how much a grain raises blood sugar levels after consumption.  Foods with low GI are considered good because they get digested slowly and do not raise the blood sugar level rapidly. Brown bread, pasta, oats and brown rice are a few examples.  Foods with high GI are not good for health. White bread, processed foods contain high GI.

Animal products

Meat, poultry, fish and eggs are animal products. They are rich in protein hat build maintains and repairs the tissues.  It is also important for the health of muscles.  Hence, kids must consume sufficient servings of animal products daily. Lean meat and poultry contain saturated fat. Hence, the quantity should be kept limited. Fish is a rich source of Omega 3 Fatty acids.

Veggies, legumes, and beans

They are the best source of vitamins, fiber, minerals, and phytonutrients. They help in maintaining weight in limits because of fewer calories count. Colorful vegetables contain antioxidants that cleanse toxins from the body.  Use variations to keep the interest alive.