Hello friends i am your host Dr Zulfiqar Ahmad
and you are watching my health channel. Many parents ask me about the best food
for their growing child. I have noticed that children are given excess
diet, but most of the time the diet is lacking the important nutrients. Because parents are unaware of the balanced and healthy diet They are giving their child good quantity
and not the quality of food. Remember on one hand lack of sufficient food cause malnutrition, on other hand excess of unhealthy food cause childhood obesity. Today I will tell you about five important nutrients that your child needs every day. Today children are in a lot of stress from
the parents and the education system. so they especially need the foods that are good for
their brain growth, stamina and body repair. These are five important types of nutrients every child needs on daily basis. First is the protein. Your child needs protein for proper growth, maintenance and body repair. Proteins build the growing muscles. Opt for the lean meat, fish,eggs, pulses, Beans, milk and yogurt. Almonds are good for the developing brain. Second is the carbohydrates which should make 60% of children diet. Carbohydrates are the starchy foods that are the best source of energy for your growing child. The carbohydrates to offer for growing child are the potatoes, rice and bread. Plenty of vegetables and fruits must be the part of the child diet. Banana is the good stamina food for the children. Third is the fat. Your child needs some fat in his or her diet to stay
healthy. However ensure that you offer the right type of fat and the right amount Food rich in fat are oily fish,meat and butter. Try to replace saturated fat with unsaturated fat in your children’s diet. Too much fat in the children diet put them at risk for heart diseases later in life. Number four are minerals. Calcium and Iron are two most important minerals for child. Calcium is for healthy bones and teeth. Milk yoghurt and green leafy vegetables such as spinach and broccoli are rich in calcium. Every child needs iron for making blood in his or her body. Apples, Beans, Pulses, Meat and Liver of some of the iron rich foods . And finally the vitamins, some of the most important vitamins for the child are Vitamin A, C and D. vitamin A containing foods are carrots, milk, eggs and yogurt. Vitamin C containing foods are Berries, tomatoes and citrus fruits like orange and lemon. The sun is the most important source of vitamin D. Also add milk, eggs and fish to the diet.