A mom is always worried about her kids’ health and nutrition. She is looking for healthy options to include in their diet. As a mom and as a nutritionist myself, I understand that it’s important for kids to have a healthy and balanced diet. Talking about a balanced diet for kids, it should have enough of all the essential nutrients required for a child to grow healthy and strong. In this post, I am sharing all about nutrients for kids with some secrets from my kitchen.

All about nutrients for kids

When it comes to nutrition for kids, having some secrets from your kitchen can make a big difference. Here are some key tips and ideas from my kitchen-

  1. Incorporate Hidden Veggies: Sneak vegetables into kids’ meals without them noticing.
  2. Use Whole Grains: Substitute refined grains with whole grains like whole wheat bread, brown rice, quinoa, or whole grain pasta.
  3. Healthy Snacks: Keep a variety of healthy snacks readily available.
  4. Balance and Variety: Aim for a balanced diet with various foods. Include different colours and textures on the plate to ensure a range of nutrients.
  5. Be Patient and Persistent: Kids may need time to accept new foods. Keep offering healthy options and don’t force them to eat, but encourage them to try small portions.

By incorporating these strategies into your kitchen routines, you can provide nutritious and delicious meals that support your child’s growth and overall health.

How to make sure kids get enough protein

Now when we are talking all about nutrients for kids, one nutrient that is very important for growing kids is – Protein. I can’t stress enough that a good quality protein is very important. Let me share secrets from my kitchen to include protein in your kids’ diet –

Well-balanced diet:

A well-balanced diet has carbohydrates, proteins, and fats, along with vitamins and minerals. It is a good strategy to ensure that all the main meals are balanced so that kids get all nutrients, including proteins.

Lean Proteins:

I ensure lean protein sources in meals such as chicken, fish, beans, lentils, tofu, or eggs. These are important for growth and development.

Smart Substitutions

I avoid using sour cream or mayonnaise and make smart substitutions like Greek yogurt or hung curd as these are a healthier option and rich in proteins. Use nut butter like peanut butter/almond butter instead of normal butter. My kids love apple slices with almond butter. Do try it at home for your kids. It’s the best way to get fibre and proteins along with vitamins and minerals.

Nutrition drinks:

I understand that sometimes it’s not easy for moms especially when it comes to picky eaters. My younger one was a picky eater, so I tried many different methods to ensure she got a balanced nutrition.  So, sharing a secret from my kitchen – nutrition drinks like Complan. It can be really helpful for kids as it has 34 essential nutrients including 100% milk protein and contains 63% more protein than other nutrition drinks. Complan is clinically proven to support 2x faster growth and it also supports memory and concentration.


Sometimes when kids are not in the mood to eat, I blend protein-rich ingredients like yogurt, milk, or nut butter, with fruits to create delicious and nutritious smoothies.


When it comes to the right growth and development of kids, the right nutrition plays an important role. One of the key nutrients that is responsible for the overall growth of a child is protein. Studies have shown that protein is also related to good bone health in kids. (1)

So, it’s all about nutrients when it comes to the health of a child. I hope you like the secrets from my kitchen. Do try it out and let me know in the comments below how you make sure that your kids are getting enough protein.

Disclaimer: The views expressed in the blog content are independent and unbiased views of solely the blogger. This is a part of the public awareness initiative supported by Complan.


(1) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8473684/