Six classes of healthy food for kids

Dear Son’s food behavior seems to be highly motivated by what Dear Mom ate when she was pregnant. Dear Son does not like those items much that Dear Mom did not eat regularly when Dear Son was being cooked inside the tummy. 🙂 He is currently four. We have been trying to give him varieties of food since he was one. However, we are not focusing much on varieties of food lately. This post is to remind ourselves about the six classes of food and their sources. Children need most of the food types on a daily basis.


Water is something that we do not keep track of as a daily intake but it is one of the most crucial ones. Water builds the transportation system of the body. It carries nutrients from one part of the body to another. We have observed that Dear Son poops at least once in every 24 hours only if he drinks enough water. 🙂 Water removes waste products from the body.

Along with regular water, other sources of water are soup, watermelon, cucumber, and juicy fruits. It is not essential that we drink filtered or bottled water. Some communities add fluoride in water. Such water is good for children to prevent cavity. Bottled water does not contain fluoride. Filtering the tap water will limit the fluoride intake. This is why some pediatric dentists recommend tap water for children. We are blessed that fluoride is present naturally in El Paso’s water. Therefore, it is better to drink the tap water in El Paso than to drink bottled water or filtered water. 🙂


Calcium, potassium, iron, and sodium are the four most important minerals a child needs. Calcium strengthens bones and teeth. Daily servings of milk, low-fat cheese, and yogurt ensure calcium intake. While Dear Son is fine with milk and cheese, he needs to focus more on the yogurt department.

Potassium helps in maintaining volume of fluids in cells. It also prevents high blood pressure. Bananas, tomatoes, and potatoes are rich sources of potassium.

Body cannot make enough hemoglobin without enough iron. Iron-deficiency causes production of fewer red blood cells than normal. As a results, the cells do not get enough oxygen they need. Iron-deficiency causes fatigue and anemia. It can even delay the development of a child. Beef, pork, chicken, beans, salmon, grains, leafy green vegetables, and eggs are common sources of iron.

We get enough sodium from the salt we use in our food. Sodium helps to maintain a healthy environment for cells. It is better to keep sodium intake lower because excessive of this may increase the blood pressure. When purchasing canned fruits, vegetables, soup, or pasta, it is better to pick the ones that do not have any added sodium or have low-sodium.


Vitamins have different biochemical functions. Vitamin A contributes to the health of eyes and is very important for children. Common sources of Vitamin A are yellow pumpkins, fruits, carrots, orange, leafy vegetables (like Spinach), and squash.

There are many different types of Vitamin B, deficiencies of which may cause beriberi, rash, anemia, and mouth diseases including glossitis. Good sources of B vitamins are oatmeal, meat, fish, vegetables, avocados, brown rice, potatoes, eggs, dairy products, bananas, liver, and tree nuts.

Deficiency of Vitamin C may cause scurvy. Many fruits, vegetables, and liver are rich sources of Vitamin C. Some high vitamin C sources that Dear Son likes are banana, blueberries, broccoli, carrot, cherries, corn, cucumber, green beans, grape, mango, pear, peaches, plums, and watermelon.

Vitamin D-rich sources are fish, eggs, liver, and mushrooms. Vitamin D helps maintain calcium absorption. Other than food sources, Vitamin D can be obtained from the sun.

Vitamin E deficiencies are rare. However, mild haemolytic anaemia may be observed in newborns due to the deficiency of Vitamin E. Seeds, nuts, and vegetables are good sources of Vitamin E.

Vitamin K can be obtained from Leafy green vegetables, liver, and egg yolks. Vitamin K deficiency may cause bleeding diathesis, gum bleeding, problematic blood clotting, and bleeding associated with the digestive system.

It is a good idea to keep a list of food that covers most of the vitamins.


Carbohydrate is essential for producing energy. Brain will not function well without this fuel. 🙂 Bread, tortilla, rice, pasta, oatmeal, and noodles are common sources of carbohydrates. Along with grains, some starchy vegetables are good sources of carbohydrates, for example, peas, corn, and potatoes. Of course, sugar contains carbohydrates but I won’t worry at all if sugar is not consumed.

Sometimes we forget to make sure that the grains are whole grains. Whole wheat bread, whole grain pasta, and brown rice are good as fiber-rich carbohydrate intakes. It is good to make sure that half of the grains a child consumes are whole grains. This confirms enough fiber intake to help digestion.


Protein is the main structural component of the cells of our body. Protein helps reconstruction of decaying cells. The food a child eats must have enough protein because a child’s body grows at a much faster rate than a grown-up. Some sources of protein are — chicken, beef, pork, lamb, mutton, and fish. Other than meat or fish, dairy products, beans, and eggs are widely used protein sources.

We prefer low-fat meat as well as low-fat dairy products as protein sources for Dear Son. We give Dear Son 2% milk based on his pediatrician’s recommendation. We give him eggs in scrambled or boiled form. He likes both forms now although he did not want to eat eggs much in his early-toddler age.

Some high-protein sources for vegetarian preference are — tofu, lentils, black beans, lima beans, chickpeas, almonds, cashews, pumpkin seed, spinach, avocado, broccoli, and Brussels sprouts. Dear Son used to like black bean and lima beans when he was a toddler. Too bad that we did not continue all these vegetarian preferences. We need to get back to giving him good vegetable protein sources.


We generally use canola oil or olive oil as our cooking oil. We prefer cholesterol-free oil for cooking. Fat helps absorb fat-soluble vitamins. Such vitamins include A, D, E and K. Omega-3 fatty acid-rich food is preferable because they help develop brain and bones in addition to providing energy. Fish, and vegetable oils are two good sources of Omega-3 substances. Avocado, nuts, and seeds are rich sources of fat as well.

We make sure of as little intake of saturated fats as possible. We avoid high-fat meats and full-fat dairy for Dear Son.

Concluding remarks: It is difficult to maintain all varieties of food. The easiest thing to do is to keep a list of food items that covers all six essential nutrients. We can modify that list time-to-time to include seasonal delights. Diversity in food is essential to ensure a child’s healthy diet.

Settle in El Paso team

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22 thoughts on “Six classes of healthy food for kids

  1. I believe that’s true. I also believe our metabolism changes to that of the child inside and remains that way after birth. I don’t know if others have noticed that as well. Why couldn’t my last child have been my skinny child? Darn.
    1. I am Dear Mom and I am responding although Dear Hubby wrote this post. I did not notice the metabolism changes. At least in my case, I went back to my earlier weight within a year or so. Dear son is very much on the skinny side. So, there may be a connection 🙂 On the other hand, how I wish Dear Son remained a chubby child 🙁 Thank you very much for visiting and writing a beautiful and thoughtful comment.
    1. We are glad to know that you liked this post! Thanks for stopping by and writing a comment. Have a wonderful weekend.
  2. Great post!! Reinforces what I feel about the values I am instilling in my daughter as it relates to food and making better choices.
    1. Definitely, we wrote this to remind ourselves about the values you are referring to. Thanks a lot for visiting and commenting. Have a wonderful evening!
    1. Dear Ipuna, We are honored! Thanks so much for the nomination. We will definitely try to participate. Have a great wonderful weekend.
  3. I’m not a parent myself but have been asked to take care of my cousins a couple of times. When I sit them for a day and it’s eating time is seems like all they really want is something sweet and complain a lot when it comes to veggies. I am always worried that when creating a lunch for them that the lunch doesn’t include all the nutrition they need so this is a great post to follow for next time I need to fill their always hungry little tummies.
    1. 😂 same sceneries with veggies for most kids. Kids dream of lunch and dinner with candy 🍭 and chocolate 🍫. I am glad to know that you liked this post. Have a wonderful day.
  4. Excellent overview that will help many parents ensure their children are getting the necessary nutrients in their foods. Like where you are, it is fine here to drink the tap water 🙂
    1. Thank you for your comment and sharing the post in the social media. We are happy to know that your city water is good to drink ad well. Thanks again for visiting. Have a wonderful weekend ahead.
  5. To create healthy eating habits in our kids should be as important for parents as it is to teach them values. Childhood is the best time to teach them how important it is to actually take care of our bodies and what we eat. This kind of posts are really really helpful.
    1. Happy to know that you liked this post. I agree that childhood is the best time to build a good food habit. Thank you for visiting and commenting. Have a wonderful weekend.
  6. Very informative blog you created here. It will sure help the parents to know what to choose for their child to feed. Probably all the parents know that vitamins, nutrients, and minerals are very important for a child to grow and develop but they should know that water also is very important, also as you have said protein and fats will help to develop the child growth much easier and much healthier!
  7. This will certainly give people like us that are looking for ways to ensure we get the best out of the food we eat every day. I must say that I really missed taking lots of meat while little and that is what I won’t let my kids pass through.
  8. This information is very helpful. It reminds parents to give their children a balanced meal that contains all the nutrients you have mentioned. The drinks should also be considered. It’s good that you pointed out things about drinking water. We all know that it’s the healthiest drink of all and yet most parents let their children drink more juice and softdrinks. I know I will have my own child one day and I will let him get used with water. Also, I would like to add antioxidants as part of the diet. It is very important nowadays. It helps combat the bad free radicals that destroy our cells. It promotes cell longevity which can help in the growth and development of children.
  9. I am, reading the article at the right time. Soon we will introduce soild food to our dear son. He is almost five months old. When he becomes six, we will have to observce rice feeding ceremony for our dear son. On a certain auspicious day, we relatives and friends will gather and we will let him taste various food. Thanks for sharing this useful and informative article.
    1. How adorable! It is awesome to arrange a family gathering on the occasion. Solid food is definitely a milestone. Thank you for visiting and commenting. Have a wonderful Sunday.

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