Children in this age group grow in height and gain muscle and flesh. They are physically very active as they play for few hours every day. Therefore they need food that give lot of energy and nutrients to help them reach their maximum possible growth in height and muscle without they growing obese.

For a healthy and complete physical development, these are the foundation years. Children's health as adults depends on the 'bricks and mortars' laid at this stage. Therefore extra attention needs to be given to the diet of young children. Some of these kids can be pretty fussy about eating and they have strong opinions about what they like and don't. It is important that all meals and breakfast are rich with nutrients and at times you need to be strict with them so that they develop taste for variety of food.

Children these days have grown too fond of junk food. You need to dissuade them for falling for these temptations through clever talk and stringent orders.

Iron
Iron is an important mineral that helps gain strength and improve immunity. It keeps red blood cells healthy. Lack of iron is very common in young girls and they suffer from anaemia.

Cereals, beans and pulses are good source of iron. For absorbing iron vitamin C is very important. Therefore sprinkling lemon juice in breakfast, sweet lemon and orange juice, tomato soup or juice become important.

Green leafy vegetables are also rich source of iron. Besides that egg yolk and red meat are sources of iron.

Calcium

Important for the development of healthy bone. Good sources include dairy products - milk, cheese, yoghurt. Orange juice, green leafy vegetables, cereals, sesame seeds and tofu or soya are also sources of calcium.

Folate

Folate is important for growth of muscles and bones. But intake is low among some children, especially those that skip breakfast - breakfast cereal are a good source of this important vitamin. Other sources include wheat, green leafy vegetables and pulses.

Basically children should have variety of foods and avoid burgers, fried foods, chips etc. as much as possible. Ensure that your child does not focus on type of food but develops taste for different types of food.