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Top 5 Foods that are rich in Micronutrients

Top 5 Foods that are rich in Micronutrients

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Along with consuming breastmilk, your child needs food rich in sodium, zinc, iron, magnesium, vitamins, and minerals. Micronutrients are essential for growth and development of your child’s body. These can be incorporated into your child’s meal plan in the form of these 5 food types.

Friday, July 20th, 2018

A Whole Lot of Vegetables and Fruits

Vegetables and fruits are amongst the foods that contain nutrients like iron, vitamin A and C, magnesium, potassium, and fibre. Moreover, they add flavour and colour to your child’s diet. You can boil and mash vegetables and cut fruits into small pieces for easy consumption and digestion.

Food items to choose from:

  • Bananas, plums, apples, mangos, and papaya
  • Citrus food like grapes, and oranges
  • Broccoli, cauliflower, kale, spinach, and brussels sprouts
  • Carrots, potatoes, tomatoes beetroot, turnips, and sweet potato

Whole Grains

Whole grain is an essential food item to add to your child’s meal plan. This food item reduces the risk of chronic diseases and is an important source of many nutrients like vitamin B, fibre, and minerals like iron and magnesium.

Food items to choose from:

  • Oats (prepared with milk)
  • Whole-grain bread, and wheat
  • Whole-wheat pasta
  • Barley, corn, buckwheat
  • Brown rice

Poultry Meat and Fish

Meat is a rich source of proteins. When choosing meat, make sure the meat is lean cut and low fat. The healthiest ways to prepare meat is to bake, boil or roast the meat before serving it to your child. However, serve these food items in limited quantity as excessive meat means more fat and cholesterol, which is unhealthy for the body.

When selecting fish, make sure the fish is damp and clean. They should smell fresh and have a soft-springy flesh. Fish is a good source of omega-3 fatty acids that benefit the body by reducing heart risks.

Food items to choose from:

  • Beef, pork, veal and lamb, turkey bacon.
  • Chicken breast
  • Tuna, mackerel, sardines, and salmon.

Dairy Items and Substitutes

Nutrient-rich dairy products are easily available and make healthy-eating easy for your child. This food type is rich in calcium, phosphorus, potassium, and vitamins A, D and B12.

Food items to choose from:

  • Milk, enriched milk- soy or rice
  • Cream cheese
  • Cottage cheese
  • Cheese
  • Non-fat yoghurt

Instant Baby Cereals

You can make homemade baby food like baby cereal from rice, which not only gives the right amount of nutrition but also is filling for your baby. This food item is fortified with vitamins like iron, vitamin B9, and vitamin C. Also, baby cereals are easy to consume and digest.

To make your child’s diet plan more creative, you can mix these food items and serve them in colourful bowls. This also serves the purpose of giving your child a wholesome healthy diet.


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