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The 5 essential nutrients that you should never forget in your child's diet


When the child turns 3 years old, the whole family experiences a turning point because they begin their schooling. This means many changes for the little one. Not only on an emotional and learning level. Also when it comes to your diet!

Children from 3 years old should eat a complete, healthy and balanced diet. For this, we must not forget any food from the different food groups, including dairy. Pay attention: These are the 5 essential nutrients that you should never forget in your baby's diet to avoid important deficiencies.

Although it may seem surprising to you, there is a great deficiency in Omega 3 DHA, Iron, Calcium and vitamin D in many, many children around the world. Also in Spain. Do you know what the reasons are?

  • Little time to cook. Parents today have little time to cook. In the end, many turn to precooked or little elaborate dishes.
  • Food rejected by children. Many children reject the taste of certain foods, and instead of insisting on looking for alternatives, many parents end up giving up and discarding them from their menu.
  • The lifestyle. Time flies, and stress is a part of most homes. In the end, the lack of time affects the diet: late meals, shopping without thinking too much and quick meals.
  • Preferences for certain food groups. Children love sweet foods and those based on carbohydrates (pasta, potatoes ...). But the parents are there to explain why their diet cannot be based on a single food group.

There are specific growth and development milks for children from 3 years of age, with an adapted and improved nutritional profile to better meet their nutritional needs. A small gesture, such as swapping your daily glass of cow's milk for one of milk and growth, can make a big difference because of its direct impact on the nutritional quality of your diet.

Forget stress and focus on taking better care of your child's diet. Many experts assure that the first three years of feeding a child are especially relevant for their future development. And yes, there are certain types of nutrients and foods that should never be missing from your diet:

  1. Omega 3. Omega 3 DHA is essential for brain development and Spanish children eat less than 50% of the RDA (recommended daily amount).
  2. Iron. Iron plays a fundamental role in cognitive development and 64% of children do not reach the recommended daily intake.
  3. Calcium. Calcium and Vitamin D play an essential role in the growth and development of bones and Spanish children present intake deficits of 75% and 100% respectively.
  4. Vitamin D. Little by little, the vitamin D deficit among the child population increases. Among other causes, of course, imbalances in diet and less and less exposure to sunlight.
  5. Iodine. Iodine is essential for the proper functioning of the thyroid gland. And the proper development of the skeleton, the regulation of body temperature and the correct maturation of the brain largely depend on its proper functioning. It is estimated that the iodine deficit affects two billion people worldwide.

Good, And where do I find all these nutrients? In general, you find all of these nutrients in the main food groups. Thus, fiber and vitamins are found mostly in fruits and vegetables. Omega 3, calcium and vitamin D, in milk. Remember that milk is a staple food that should not be lacking in children's diets. Dairy products continue to have a specific weight in their diet.

Well, we already have a clear objective: get our child to have a balanced diet to eliminate a possible deficit of calcium, Omega 3, iron or vitamin D. The next question is: how do I do it? Pay attention to all these tips:

  • Never forget to include foods from the basic food groups.
  • Take care of breakfast. Make it varied and balanced.
  • Include 3 or 4 dairy a day, considering the opportunity of a growth and development milk.
  • Offer 5 or 6 meals a day to your child.

Remember that you have in your hands a powerful key for the proper growth of your child. Watch their diet and make sure they are not missing any essential nutrients.

You can read more articles similar to The 5 essential nutrients that you should never forget in your child's diet, in the Infant Nutrition On-Site category.