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Nutrition For Kids – What Do Children Need To Eat?

Worried about your kids’ growth? Finding it hard to maintain a proper diet plan for the kids? Then worry no further. This article has got your back. S

Worried about your kids’ growth? Finding it hard to maintain a proper diet plan for the kids? Then worry no further. This article has got your back.

Stressing about the kids’ diet is on almost every parent’s daily schedule. As kids are picky about their foods, so it sometimes becomes really hard to follow a proper diet for the kids.

As kids need a different amount of nutrition consumption at the different level of their growth, parents really need to look after their need.

Here are some foods packed with nutrition kids need to intake to grow properly.

 Nutrition for Kids:


When it comes to the topic of building the body cells, protein is the key ingredient.  Consumption of protein daily in an adequate amount will ensure the energy supply, security against infection, and supply of oxygen in your kid’s body. So always opt for foods that contain a high level of protein in them.

Here are some foods you can go for when in need of protein:

  • Meat
  • Fish
  • Egg
  • Unsalted nuts
  • Peanuts
  • Dairy products
  • Beans
  • Seafood

But you have to be careful about the amount of intake. Because your kid needs a different amount of protein at different stages of his growth.

Quantity chart:

On regular basis, for-

  • 2-3 years old: 2-4 ounces
  • 4-8 years: 3-5 ounces (girls), 3-5.5 ounces (boys)
  • 9-12: 4-6 ounces (girls), 5-6.5 (boys)

Just follow this for reference.


We have been always told to take some food on our regular diet, isn’t it? This goes for the kids as well. Try to introduce your kids to a different type of fruits daily. If they like you can make homemade fresh fruit juice and smoothies, which is also beneficial for their growth. All you need is a suitable blender to these. Just find what will work as the best blender for juices for you.

Quantity chart: On a daily diet

  • 2-8 years: 1-1.5 (girls), 1-2 cups (boys)
  • 9-12 years: 1.5-2 cups (for both)

When it comes to fruits, the vitamins also counts. Try to introduce fruits packed with Vit A and Vit C. such as:

  • Lemon
  • Mangoes
  • Oranges
  • Melons
  • Strawberries


The goodness of fresh vegetables is hard to substitute with anything else. But still, some kids are so picky about vegetables. So try to make different recipes each day with a variety of vegetables. Garnish them with your kid’s favorite seasonings.

Vegetables with good vitamins are:

  • Tomatoes
  • Cabbages
  • Broccoli
  • Cauliflower
  • Spinach
  • Carrots
  • Sweet potatoes

Quantity chart:

  • 2-4 years: 1-1.5 cups
  • 4-8 years: 1.5-2.5 cups
  • 8-12 years: 1.5-3 cups (girls). 2-3 cups (boys)


Carbohydrates are the main suppliers of energy. They also help to build the tissues.  But carbohydrate can be a little tricky at times as there are many forms of it. Sugar, fiber, and starches are the main. Kids should intake more fibers and starches than sugar.

Some good sources of carbohydrate are:

  • Rice (brown one is preferred)
  • Potatoes
  • Bread
  • Cereals
  • Pasta, noddle
  • Oatmeal

Quantity chart: on a daily basis

  • 2-3 years: 3-5 ounces
  • 3-8 years: 4-6 ounces (girls and boys),
  • 9-12 years: 5-7 ounces


Fats are the powerhouse of the body. They also help some other nutrition to absorb in much faster.

But saturated fats are not ideal for kids such as red meat, full-fat dairies etc. replace them with healthy fats. Such as:

  • Fish oil
  • Fish
  • Nuts
  • Yogurt
  • Milk
  • Cheese
  • Low-fat dairies

Quantity chart:

  • 2-3 years: 2 cups
  • 4-8 years: 2.5 cups
  • 9-12 years: 3 cups


Calcium is the leading ingredient when it comes to the kids’ bone and teeth. It is also beneficial for nerve, muscles, and heart.

 Foods packed with calcium:

  • Milk
  • Cheese
  • Yogurt
  • Egg yolks
  • Tofu
  • Broccoli
  • Spinach


Iron plays an important role in carrying the oxygen through the blood vessels. So having an adequate amount of iron enriched foods is a must for your kids.

Foods with a high level of iron:

  • Liver
  • Red meat
  • Shellfish
  • Nuts
  • Beans
  • Poultry
  • Sea fish


Fiber helps in strengthening the muscles and keeping away heart diseases.

Foods with fiber are must in a kid’s daily diet.

Such as:

  • Lentil
  • Seeds
  • Nuts
  • Whole-grain cereals


Salts are important but an excess amount of salt intake can harm your kids.

Quantity chart:

  • 4-11 years: 3-6 grams
  • 11+ years: not more than 6 grams.

Have an eye for the store bought foods like chips and snacks as they have a high amount of salt in them.

Final words:

Just look after your kids’ diet to help them grow. Incorporating the right amount of nutrition in your kid’s daily diet can ensure proper growth of your child’s body and mind. Foods really reflect on our kids’ health.