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Children's nutritional needs are actually similar to those needed by adults, but the amounts are different. Important nutritional intake for children consists of macronutrients and micronutrients. Sufficient intake of these nutrients plays a very important role in supporting the growth and development of children
Just like adults, children also need a variety of important nutrients, such as carbohydrates, proteins, fats, vitamins, and minerals. Ideally, this nutritional intake should be included in the children's daily menu and food recipes.
Various Nutrients That Must Be In Children's Food
Based on the amount of intake that needs to be fulfilled, important nutrients in children are divided into 2 types, namely macronutrients and micronutrients.
Macronutrients are types of nutrients that need to be met by the child's body in greater amounts, while micronutrients are types of nutrients that need to be fulfilled in smaller amounts.
Several types of macronutrients that are important and should be included in children's food recipes include:
Carbohydrates are the main source of energy needed by the child's body for learning, playing, and doing activities. These nutrients also play an important role in supporting the child's growth and development process.
Carbohydrates can be obtained from various types of food, such as rice, whole wheat bread, oatmeal, potatoes, sweet potatoes, corn, noodles and pasta, fruits, and cereals.
Protein is the main building block of cells and body tissues. In the body, protein will be digested and processed into amino acids. Therefore, this important nutrient is very much needed by children who are still experiencing the process of growth and development.
Protein is generally found in foods of animal origin, such as meat, chicken, fish, seafood, eggs, and milk. However, apart from animals, protein can also be obtained from plants (vegetable protein).
Some food sources of plant-based protein that are good for children include nuts, tempeh, tofu, seeds, avocado, and seaweed.
Fat is also one of the nutrients that children need to get. In a child's body, fat intake plays an important role in gaining weight, increasing energy, and increasing body tissue mass. Just like protein, fat also comes from animal and vegetable sources.
Good sources of animal fat for children include milk, cheese, butter, fish, eggs, poultry, and red meat.
Meanwhile, sources of vegetable fat can be obtained from nuts, margarine, avocado, and he althy oils, such as olive oil, coconut oil, and soybean oil.
In addition, children also need adequate fluid intake. Drinking water plays an important role in maintaining the function of body tissues and organs, improving digestion, maintaining kidney function and he alth, and controlling the amount of electrolytes and blood pressure.
When you don't drink enough water, children can become dehydrated. This can cause them to become weak, pale, have difficulty concentrating, or even experience organ dysfunction.
As for micronutrients, what should be included in children's food recipes include:
Various types of vitamins, such as vitamin A, vitamin B complex, vitamin C, vitamin D, vitamin E, and vitamin K, have a very important role for children's growth and development.
One of the vitamins that must be present in their diet is folate or vitamin B9. This vitamin functions to support the formation of red blood cells and the development of the child's brain.
These vitamins can be obtained from various types of vegetables, such as broccoli, beans, spinach, carrots, tomatoes, long beans, fruits, seeds, nuts, eggs, tofu, tempeh, fish, and seafood.
Other micronutrients that are also important for children's he alth are minerals, such as iron, zinc, calcium, and iodine.
You can add chicken, meat, nuts, seafood, milk and their derivatives, as well as tofu and eggs as a source of minerals into children's food recipes.
Besides, don't forget about fiber to keep your child's digestive he alth he althy. Therefore, children must be diligent in consuming foods rich in fiber, such as fruits, vegetables, and nuts.
If your child doesn't like vegetables, you can work around this by including vegetables in a variety of interesting food recipes, so he'll want to eat them.
Seeing the number of food ingredients that contain nutrients for the child, it is not difficult for you to find and process children's food recipes with adequate nutrition.
Don't forget to create the taste and appearance of the food, so that children want to eat it. Avoid using spices that are too sharp and spicy and too much flavoring.
Also make sure the recipe for children's food that you make has a balanced nutritional intake, not too little or too much. If necessary, consult a doctor to obtain information about nutrition and food menus that are suitable for your child's condition and needs.