Every day, parents face the challenge to feed their children healthy food. Kids have different temperaments and are more likely to mimic the behaviors of their peers, both at school and home. Kids of working parents are at a greater risk, since their diet is dominated by convenience food or take-out. Friends and TV commercials also encourage the consumption of junk food.
List of best healthy foods for kids
You should include these foods in your child’s daily diet.
Flaxseed
Omega-3 fatty acid is essential for brain development. Flax seeds contain a lot of it. You can buy it whole or in ground form. The ground flaxseed, according to research, is easier to absorb. Powdered flaxseed can be sprinkled on cereals, dessert batters, or other foods. This ground flaxseed can be used to replace 1/4th the flour in muffins, pancakes and breads.
Cottage Cheese
Cottage cheese is a delicious and excellent source of calcium, vitamins A and B and protein. In the early years of childhood, calcium is essential for building strong bones and teeth. A calcium-rich diet can also help prevent osteoporosis, certain cancers and other diseases. This wonder food can be added to the recipes for your child’s breakfast, lunch and dinner. Use it to make wraps, burgers and paranthas.
Sweet Potato
Sweet potatoes contain natural sweeteners, and they are one of the most popular healthy foods for babies and toddlers. As the child grows older, sweet potatoes are less popular. Continue to serve this healthy vegetable to your children in a manner that will encourage them to eat it more. You can bake sweet potatoes and top them with cinnamon sugar or vanilla yoghurt. You can even cover it in applesauce or syrup.
Yoghurt
Yoghurt is rich in probiotics (also known as good bacteria). Yoghurt is good for the stomachs of children. For their growth, it is better to opt for full-fat yogurt rather than the low-fat or sugary varieties. You can also serve them with honey or fresh fruit. Yoghurts often contain more calcium than milk.
Hummus
Hummus is a healthy spread or dip, since it’s made with chickpeas. It is rich in proteins, complex carbohydrates and fibre to help keep your child satiated and fueled for the day. It can be served as a dip for baby carrots, pita chips baked in the oven or even substituted for mayonnaise when used on sandwiches or wraps.
Salmon
Salmon is the most effective source of protein for children’s growth. It also contains a lot of omega-3 fats, which are important for brain development and heart health. Salmon is a good choice because it has a natural flavor and only requires minimal seasoning. You can grill or bake it for just a few minutes and then it’s ready to serve.
Avocado
Avocados are rich in monounsaturated fatty acids, also known as ‘good fats’, that young children should include in their daily diet. A ripe avocado can also be fed to babies directly by removing the skin. You can easily mash a ripe avocado with a fork. You can use it as a spread for wraps or sandwiches instead of mayonnaise or creamy cheese, which is a good option for young children who are developing their food preferences. The dip is ready when you combine the mashed avocados with some lemon juice and salt.
Mango
Kids love mangoes in any form. It’s a great source of fibre and vitamin C, and it is good for kids because it helps them maintain a healthy immune system and gums. You can serve mango as a smoothie or pudding to your children.
Eggs
The eggs are rich in DHA and protein, which is essential for the brain development of children.
Berries
Berries are rich in vitamins and antioxidants that can be beneficial for the health of your child.
Legumes
Legumes contain a lot of fiber and protein, and help with digestion. Beans, black-eyed beans and chickpeas are all legumes.
Whole Grains
Whole grains contain a variety of nutrients, including fibre, B vitamins and minerals. They reduce the risk of diabetes type 2, heart disease and obesity. It also improves digestion and reduces cholesterol.
Milk
Milk provides your child with the calcium he needs for strong teeth and bones. Vitamin D in milk also helps calcium to be absorbed.
Oats
Oats contain antioxidants and fibre, which will give your child a constant stream of energy throughout the day. It is also easy to digest, and boosts the immunity of your child.
The body of a child should receive adequate nutrition to ensure its growth and development. Food enriched with essential vitamins, minerals, and nutrients is required to be consumed regularly by children. You should avoid giving them packaged or processed foods and snacks, as they contain excessive sugars that can weaken their immune system. You need to get your children used to eating healthy ingredients by introducing them in a way they enjoy.