The Recommended Food Groups For Children

A child’s healthy growth is determined by the adequacy of micronutrient density consumed by the child from foods and liquids. The body of a child requires an adequate supply of energy, protection from illnesses, and bodybuilding foods, all found in the food fed to the child. Some foods will supply the child with more than one nutrient while others will supply specific nutrients. Hence, there is a dire need to mix the foods for maximum nutrient uptake by the child. 

 A child should consume a minimum of four food groups out of the seven recommended food groups per day.

Dietary diversity is essential and globally accepted dimension of a healthy and quality diet adopted by many food-based dietary guidelines by recommending food groups to feed children regularly—the consumption of macronutrients, fibre, and phytochemicals that satisfy the consumer preference without excessive consumption.

This article give insight into the recommended food groups for children and their health benefits. The food groups include;

Grains and Starchy Foods

Grains include barley, millet, wheat, rice, maize, oat, sorghum, etc. Some of the starchy foods include Irish potatoes, sweet potatoes, plantain, and cassavas. When processed, the starchy foods and grains make pasta, bread, and porridge. Further, these foods are a great source of carbohydrates, vitamin B complex, and fibre as whole grains.
A child’s body needs a lot of energy that is obtained from starchy foods. Moreover, they are a source of the vitamin B complex that is helpful for indigestion. The fibre component helps children develop a healthy gut system with improved digestion. The increased inactivity of anti-nutrients that hinder the absorption of nutrients makes the food need to be well cooked.

Legumes and Pulses

Legumes include leaves, stems, and pods. On the other side, Pulses are edible dried seeds from a legume plant, including beans, peas, green grams, and lentils. Legumes and pulses are excellent sources of protein, vitamin B2, magnesium, folate iron, and soluble fibre. The protein helps the children’s body grow and repair body tissues. Folate and iron help the children’s body make blood, preventing anaemia.

Nuts and Seeds

The nuts include tree nuts like cashew nuts, macadamia nuts and peanuts. Common seeds include: sesame, pumpkin, shea butter, and melon seeds. Nuts and seeds supply children with protein for body tissue growth and repair. Additionally, they provide minerals, unsaturated fats and fibre that promote gut health and reduce the risk of cardiovascular-related illnesses among children. Fresh coconut is grouped as other fruits and coconut milk as seasoning.

Dairy and Dairy Products

The dairy and dairy product category includes nearly all liquid and solid products from cows, camels, sheep, and goats. They have tinned, ultra-heated, treated or powdered milk, hard and soft cheese, and yogurt. The category excludes butter, sour cream, and sweetened condensed milk which are grouped as fats due to their high-fat content. Hence, they should be fed to children in moderation. Cheap and poor-quality ice cream is unfit to feed children.

Dairy and dairy products promote the development of healthy bones and teeth that are key in children’s growth. Children are known for their playful nature that involves many muscles; dairy and dairy products help in muscle function and supply the needed energy. The growth of tissue characterizes development in children, and dairy products support the growth and repair of body tissues. They also improve their immunity and help fight diseases.

The Flesh Foods

The flesh foods include meats from domesticated animals like beef, goat, mutton, pork, rabbit, poultry, goose, duck, turkey etc. Organ meats like heart, kidney, and liver. Game animals such as deer, antelope, guinea fowl, are also examples of flesh foods.

Fish include fresh, frozen, or dried fish.

Seafood include crab, octopus, crayfish. 

Flesh foods are a great source of protein, iron, zinc, vitamin A, vitamin B complex and vitamin K. They play an important role in helping the children growth grow and repair worn out tissues, boost the immune system that allows the children to fight illnesses, brain development, fights micronutrients deficiency diseases like anaemia and help in the production of hormone and enzymes.

Eggs as a Food Group

Good source of high-quality protein, saturated protein and vitamin B12. They help in the growth and repair of body cells in children. Eggs provide children with energy to perform their day to day activities like playing. They boost nerve health among children and prevent megaloblastic anaemia.

Dark Green Leafy Vegetables

The dark and light green leafy vegetables include leaves from cassava, beans, pumpkin, sweet potatoes, spinach, kales, stinging nettle, etc. They are a source of Vitamins A, C, E, and K. The vitamins play an essential role in children’s growth by boosting their immunity against diseases, and they improve blood circulation. The dark and the light green leafy vegetables are anti-oxidants that help prevent cancers.

Vitamin A Rich Fruits and Vegetables

Fruits rich in vitamin A include; ripe mangoes, red palm, papaya, passion fruit, etc. Vitamin A-rich vegetables include sweet potatoes, carrots, and pumpkin. Also, they provide the children with vitamin A and folate, vital for growth and development, boosting immunity, and promoting healthy skin and eye health. Regular consumption will see a healthy and vibrant child.

Other Vegetables- Food category 

Some vegetables are not dark green leafy. Nonetheless, they have other nutritional benefits to the body. They include; cauliflower, cabbage, celery, cucumber, green pepper lettuce, okra onions, tomatoes, green peas, eggplants, etc. These foods are rich in micronutrients, fibre, and bioactive compounds like phenolic and flavonoids. They assist the child in preventing cardiovascular ailments, muscular degeneration, and cancers, improve gut health, fight bad cholesterol, smoothen the skin, and act as an anti-inflammatory.

Other Fruits

These fruits are not in the category of Vitamin A rich foods. However, they are rich in bioactive compounds like phenolic, flavonoids etc. and fibre that play an important role in children’s growth. They include; apple, avocado, ripe banana, berries, lemon, orange, pineapple. Moreover, they are rich in Vitamins C, E and K. They contain a high fibre level and several micronutrients. Moreover, they offer children help in digestion, act as anti-oxidants, some easy irritability, and manage mood swings in women, especially during pregnancy. Some help in regulating blood pressure that affects most women during pregnancy. They are potential anti-ageing agents, giving women a young youthful look.

In Conclusion

A balanced diet in children goes a long way to raising a healthy and vibrant child with few trips to the hospital due to preventable illnesses. It gives the child ample time to learn new things and facilitates fast growth. Feeding children healthy food will result in a healthy society and a healthy nation.