The Best Healthy Foods For Kids

Parents faces the challenge of feeding healthy food to their kids almost every single time and day. The temperament of kids varies, and they are more inclined to follow habits of their peers at home and school. The situation is worse for kids of working parents, as their diet mostly consists convenience or take away food. Besides, friends and tv commercials add to the temptations of having junk food.

How does Healthy Food Benefit Your Child?

To get brief information on the different foods groups and their benefits, consider the following healthy food chart for kids:

Nutritious Food Groups Advantages Bread, Cereals and PotatoesThese are starchy food, which includes rice and pasta. They provide energy, fibre, vitamins and minerals.Fruits and VegetablesThese are a good source of antioxidants and provide fibre, vitamins and minerals.Milk and Dairy foodsThese provide:

Calcium – for healthy bones and teeth

Protein – for growth

Vitamins and Minerals.

Meat, Fish and alternativesThese foods, including eggs and pulses, provide iron, protein, fibre, vitamins and minerals.

15 Healthy Foods for Kids

1. Flax seeds

Flax seeds are packed with omega-3 fatty acids, which are essential for the development of the brain. You may get in whole or ground form. Research suggests that the ground form of flax seed is easier for the body to absorb. You may sprinkle the powdered flax seed onto cereals or batter of desserts. You can replace the 1/4th of the flour with this ground flax seed during the preparation of muffins, bread and pancakes to add a healthy boost to the baked goodies.

2. Tofu

Kids generally do not prefer tofu when served whole in certain dishes. But they ought to love it when served with a creamy base of smoothies or ice creams. Tofu is a good source of essential nutrients required in kids for their optimum growth and bone health. It is filled with B vitamins, protein, iron and calcium.

3. Sweet Potato

Sweet potatoes are natural sweeteners and known to be one of the favourite healthy food for toddlers and babies. They tend to be given less preference as the kid starts getting older. You should continue to feed your kids this nutritious vegetable in a way that they are tempted to have it more. You can bake the sweet potato and serve it with toppings of vanilla-yoghurt or cinnamon-sugar. You may even coat it with applesauce or maple syrup.

4. Yoghurt

Yoghurt contains plenty of probiotics, commonly known as good bacteria. Yoghurt helps to keep the little stomachs happy as well as healthy. It is best to choose the low-fat yoghurt, rather than the sugary versions and scoop them up with a spoonful of honey or some fresh fruits. Often, yoghurts provide more calcium as compared to milk.

5. Hummus

Hummus can be a perfectly healthy dip or spread, as it is made from beans. It has proteins, complex carbs and fibre, which helps to keep your little one content and fuelled for the day. You can serve it as a dip with baby carrots or baked pita chips or substitute it for mayonnaise on sandwiches and wraps.

6. Salmon

Salmon is the best source for high-quality protein required for the proper growth of children. Besides, it has plenty of omega-3 fatty acids, which are essential for the development of the brain and a healthy heart. A plus point about salmon is that it contains a natural flavour and requires minimal seasoning. So, you can bake or grill it for few minutes, and it is ready to be served.

7. Avocado

Avocado provides a plethora of monounsaturated fats, the ‘good’ fats, which young kids should consume in their everyday diet. Besides, ripe avocado is perfect baby food and can be given to the baby directly, removing the peel. A ripe avocado can be easily mashed with the fork. For young kids who develop food choices, you can make them eat it in the form of a spread on wraps or sandwiches, instead of the traditional mayonnaise or cream cheese. Mix the mashed avocado with a spoonful of lemon juice and salt, and your dip is ready.

8. Mango

Mangoes are generally in the good books of kids, and most of them love having it in all forms. It is a rich source of vitamin C and fibre and highly beneficial for the kids as it strengthens their immunity and helps to keep their gums and teeth healthy. To add to the list of fun and nutritional delicacies for your kids, you can also serve mango in the form of smoothie or pudding.

9. Eggs

Eggs are a rich source of protein and DHA, which helps the development of a child’s brain.

10. Berries

Berries contain high amounts of vitamins and antioxidants, which are beneficial to the child for his overall health.

11. Legumes

Legumes are one of the best sources of protein and are full of fibre, and they aid in digestion. These include beans, black-eyed peas and chickpeas.

12. Whole Grains

Whole grains are a plethora of nutrients that include fibre, protein, B vitamins, minerals and antioxidants. These are beneficial in reducing the risks of obesity, heart disease, type 2 diabetes. Besides, it helps in improving overall digestion and lowers the cholesterol.

13. Milk

Milk benefits your child with a rich dose of calcium required for his strong bones and teeth. Besides, Vitamin D contained in milk helps to absorb the calcium.

14. Ragi

Ragi is a filled with of calcium and beneficial for growing children. You can easily substitute it for chocolate cookies as it turns brown on being roasted, thus bringing a smile on the kid’s face.

Kids Enjoy When Eating Healthy Foods

15. Oats

Oats are rich in fibre and antioxidants and benefits your kid with a steady stream of energy for the day. Moreover, it is easy to digest and enhances the immune system of the child.

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