Kids require a balanced and healthy diet for the proper growth and development. Kids should consume fresh, healthy and non-junk food to stay healthy and fit. But most kids do not like eating healthy and nutritious food. Parents have to do a lot to make their children eat healthy food.
Here are mentioned the some of the essential healthy foods for kids:
Eggs are an enriched source of protein and DHA. Therefore, they should be included in the kid’s diet as they help in the proper development of the kid’s brain.
Tuna is another essential food which should be given to the kids by mixing it with lettuce to make a sandwich. You can also combine it with rice and cheese to get the adequate amount of protein.
Legumes such as baked beans, black beans, lima beans, black-eyed peas, and chickpeas are the best source of protein for your kids. Cereal aids in digestion and is packed with fibre.
Proteins are vital for children’s growth and development and are found in legumes like baked beans, black beans, lima beans, black-eyed peas, and chickpeas.
Kids require a sufficient amount of protein and calcium for the proper growth and development of bones. Kids should be given milk till the age of 2 years for the development of the brain. So kids should be given milk on daily basis for stronger bones.
Yoghurt is full of nutritious qualities and good bacteria, therefore, it helps your kids grow healthier and strong. You can give yoghurt to the kids by adding it to the fruits which are very delicious and healthy to eat.
- Fruits and Vegetables
Fruits and vegetables are very essential and important for the kids to eat as they contain essential vitamin, minerals and compounds which are important for the child’s growth and proper development. They help in providing an adequate amount of nutrition to the kids, decrease obesity and help in better school performance. Therefore fruits and vegetables should be regularly given to the kids.
- hole Grains
Whole grains are filled with essential nutritious elements necessary for kids growth. Therefore give your kids whole grain white bread by making a sandwich.
- Sweet Potato
Sweet potatoes are root vegetables which are a rich source of beta-carotene. Sweet potatoes consist of essential antioxidant and anti-inflammatory qualities. The nutritional benefits from sweet potatoes can be obtained by steaming or boiling them. Sweet potato helps in preventing from the oxidative damage to your kid’s cells and induces healing.
The flax seeds are usually reddish brown or golden yellow in colour.
Flaxseeds are another essential ingredient of your kid’s diet as it provides a good amount of omega 3 fatty acids which are important for the kid’s brain development. Ground flax seeds can be sprinkled on the batter of the sweet treat or onto the cereals.
Tofu is a rich source of calcium, vitamin B, protein and iron all these nutrients are essential for the kids bone health and proper development.
Mango is a rich source of vitamin C. It helps in making the immune system stronger in children and making the teeth healthy. Mangoes can be added in a dessert or a smoothie to give to the children. They are also an important part if the food of the kids.
The salmon fish is a good source of omega-3 fatty acids.
It is essential for the development of the brain and a healthy heart.
It comprises high-quality proteins which children need for proper growth and development.
It can be served to the kids in the form of salmon burgers or roasted salmon with herbs.
Hummus is a healthy dip and spread made from beans which contain fibre, complex carbs, and proteins.
Hummus can be consumed as a dip with baked chips or baby carrots. It can also be used in sandwiches and wraps in place of mayonnaise.
Avocados are a good source of fats and therefore can be given to kids as they fulfil the requirement of fat in the kids.
It can also be served as a spread on wraps instead of mayonnaise or cream cheese.
A ripe avocado can be mashed easily and mixed with a lemon juice and salt to get a tasty spread or dip.
Avocados should be given to the kids at an early age as fat intake is essential in the early years for the kids.
The above mentioned healthy foods will provide the kids with their daily requirements of vitamins, minerals and other essential compounds which will contribute to the growth and the development of the kids in a way of making them into a strong and healthy adult.