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A healthy diet is critical for children in order to prevent some of the issues inadequate nutrition can cause such as: short stature and delayed puberty, menstrual irregularities, poor bone health, increased risk of injuries, poor academic performance and increased risk of eating disorders. Teaching children the importance of good nutrition throughout childhood will lay the foundation for a healthier life!  It's up to us to ensure they're getting what they need for optimal health. Nutrition plays such a vital role with that!

Kids in Vegetable Farm

Kids especially go through major physical and mental growth between the ages of 4-13. Good nutrition is important during childhood because this is the time period when life-long habits are formed.  Children that get adequate nutrition have a greater chance for the following: Healthy weight for height, Mental well-being, Ability to learn and concentrate, Strong bones and muscles, Good energy level, Ability to fight off sickness and disease, Faster wound healing, Easier recovery from illness or injury, Reduced risk of heart disease, stroke, diabetes, cancers, and bone diseases in the future!  

How important is breakfast?

Studies show that children who eat breakfast perform better in school. According to reports from the American Dietetic Association students who eat breakfast have better problem-solving abilities, recall, memory, verbal fluency and creativity. They are also less likely to be absent. Good nutrition practices involve eating breakfast every morning so that the child will be nourished and ready to focus. Focus and concentration in school result in better learning, which in turn results in more opportunities in life.  The Centers for Disease Control and Prevention reports that children who do not eat breakfast, or eat an insufficient breakfast, are more likely to have behavioral, emotional and academic problems at school

Why are certain nutrients so important?
  • Calcium is essential in helping to build a child's healthy bones and teeth. It's also important for blood clotting and for nerve, muscle, and heart function. Foods –dairy, egg yolks, broccoli, leafy greens, legumes, salmon

  • Iron is necessary for a child to build healthy blood that carries oxygen to cells all over the body. Foods –poultry, shellfish, fortified cereals, beans, nuts, whole grains


  • Folate is necessary for healthy growth and development of a child's cells. Lack of this vitamin can cause anemia. Foods –wheat germ, whole grain cereals, lentils, chic peas, asparagus, spinach, Black and kidney beans, Brussels


  • Fiber helps produce bowel regularity in a child. It can also play a role in reducing the chances of heart disease and cancer later in life. Foods-whole grain cereals, legumes/lentils/peas, seeds, nuts, oats

  • Vitamin C does more than just fighting off the common cold. It also holds the body's cells together, strengthens the walls of blood vessels, and is important for building strong bones and teeth. It also helps kids build their brain and immune systems, promotes healing from cuts and scrapes, and gets their bodies to absorb iron. Foods-kiwi, oranges, Red peppers, Strawberries, Tomatoes, Potatoes, Melons, Cabbage, Broccoli, Cauliflower, Spinach, Papayas, Mangos

  • Vitamin A serves a variety of purposes in kids and adults. It helps growth, assists the eyes in adjusting to dim and bright lights, keeps skin healthy, and works to prevent infection. Foods-carrots, sweet potato, squash, apricots, spinach, broccoli, cabbage, yolk

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