Nutrition For Kids - Benefits, Chart & Supplements

Nutrition For Kids

Image : Shutterstock

Are you concerned about your kid’s eating habits? Do you feel that he doesn’t eat properly and are you worried that it may affect his health? Would you like to educate your little one about the various benefits of eating well and are looking for some more information on the same?

If you nodded along solemnly, you might want to read our post here. Here we look at your kids nutrition, why it is important, and the various supplements that you can add to his diet.

What Are The Benefits Of Healthy Nutrition For Kids?

What your kid eats today will greatly impact his health throughout his later and adult life. If your kid eats healthy and nutritious foods today, he will use the nutrients properly to quicken his development. It will help him in many ways, from being healthy and fit and feeling energetic to doing well in studies and have fewer problems overall.

Here are some of the benefits of proper nutrition for children:

  • Eating well and healthy will promote optimal growth and
  • Eating healthy foods during the childhood years will help him prevent the occurrence of high blood pressure and high cholesterol. It will also help reduce your kid’s chances of developing chronic diseases in later years, such as diabetes, heart diseases, and cancer.
  • If he eats well now, it will reduce his risk of getting affected with many diseases. Iron deficiency, which can lead to further health conditions, dental cavities, obesity, and osteoporosis are some of the health conditions that you can keep at bay.

[ Read: Ways To Get Kids To Eat More Vegetables ]

  • Eating healthy will also greatly reduce his chances of contracting with various health conditions that can be a potential life threat, like a stroke.
  • The right kind of nutrition will keep his energy balance in place. It means that he will have a healthy weight and will not suffer from issues with obesity and weight.
  • It will also reduce his chances of contracting various cancers like cancer of the esophagus, prostate, stomach and colorectal.
  • Eating a healthy diet that is rich in fresh fruits and vegetables will help him grow and develop well. Calcium will promote good bone health, and it will be good for his teeth and will also prevent bone loss in later years.
  • Encourage him to eat a healthy and full breakfast on a daily basis. It will help him in various ways like help his problem-solving abilities, help in verbal fluency, improve creativity and strengthen memory. If your kid does not have a healthy breakfast, he is more likely to have problems at school as well as other behavioral and emotional problems.
  • When your kid eats well, it will help him grow to his proper height and will allow him to reach puberty at the right time. Eating well will also prevent various health and developmental issues like dehydration, a delay or irregularity in monthly periods, the risk of suffering from eating disorders and more (1).

[ Read: Nutritious Foods For Kids ]

A Healthy Eating Nutrition Chart For Kids:

Here is a suggestion based chart that shows you what types of nutrients are important for your kid and in what quantity:

Your kid’s balanced diet should be a blend of proteins, minerals, vitamins and carbohydrates. It should also meet the daily caloric requirements of your kid’s body. About 50 percent of your kid’s caloric requirements should come from carbohydrates. About 20 percent of your kid’s caloric requirements should come from protein and about 30 percent from fats.

[ Read: Vitamin Chart For Kids ]

Nutrition Food Group Recommended %
Carbohydrates Cereals and grains, etc. 33%
Vitamins and Minerals Various fruits and vegetables 33%
Meat Protein Fish, meat, and eggs 12%
Milk Proteins Dairy products 15%
Fat and Sugar Fatty foods, sugary sweets, etc. 7%

Here are some food examples along with the suggested serving size. The chart also suggests how many times you should give a particular serving each day. You can make a selection from one or two food items from each food category for your kid.

Food Group Foods Example Serving Size Daily Serve
Grains RicePastaCerealBreadRolls

Wheat Biscuit


1 cup½ -1 cup½ -1 cup1-2 slices½ -1 roll


½ cup

Age 2-5 years, 4 servingsFor school children, 5-9 servings
Vegetables Cooked veggiesCauliflowerMedium potatoCarrot (sliced)Spinach




Half a cup cooked vegetables or one cup raw, leafy vegetables. Age 2-3, 2 servingsAge 4-7, 2-4 servingsAge 8-11, 3-5 servingsAge 12-18, 4-9 servings
Fruits DatesBerriesApricotsGrapesBananas






Half a cup frozen for raw fruits, or 6-ounce fruit juice, or ¼ cup dried fruits Age 2-3, 2 servingsAge 4-7, 1-2 servingsAge 8-11, 1-2 servingsAge 12-18, 3-4 servings
Dairy Products MilkYogurtCheeseCustard 250ml200g40g250ml Age 2-3, 1 servingAge 4-7, 2-3 servingAge 8-11, 2-3 2/2 servingsAge 12-18, 3-5 servings
Lean Proteins MeatBeefChickenFishEggs

Dried beans



Peanut butter

100 g (2 slices), cooked¾ cup, chopped1 chicken leg1 medium filet1

¾ cup canned or cooked beans, lentils or peas

1 tablespoon

Age 2-3, 1/2 servingAge 4-7, 1/2-1 servingAge 8-11, 1-1 2/2 servingsAge 12-18, 1-2 servings
Fats, Sweets and Oils Low-fat mayonnaiseLight salad dressingSoft margarineVegetable oil (canola, safflower, olive or corn) 1 tablespoon oil or mayonnaise 1 serving