Nutritious foods that are a must for children
Nutritious diets offer a variety of health benefits such as reduced chances of developing osteoporosis, heart disease, cancer, and cavities. Children consuming a well-rounded, nutritious diet are less likely to suffer from obesity.
Following are a few nutritious foods that are a must for children:
Strawberries and blueberries are the best food for your kids. They are a rich source of many vitamins and antioxidants. You can give them plain or just sprinkle little honey.
Tuna
Tuna may not be a favorite of kids, but it’s filled with enough nutrients that your child needs. Give your kids tuna by mixing it with lettuce to make a sandwich. You can also try to mix it with rice or cheese to get the right amount of protein.
Legumes
Legumes such as baked beans, black beans, lima beans, black-eyed peas, and chick peas are the best source of protein for your kids. Cereal aids in digestion and is packed with fiber.
Yogurt
Yogurt contains good bacteria, which can help your kid grow healthier. You can choose from a low-fat version and low sugar version. Add plain yogurt to some fruits to make it delicious. This is a very healthy food for kids to eat.
Fruits and Vegetables
Fruits are naturally sweet and a popular snack among children. It is suggested for kids to take 1.5 cups of fruit every day. You can also add plain yogurt to get calcium. Dried fruit also has much nutritional value and should be included in your kids’ food. Vegetables should be the first choice to feed your kids for a healthy life. Fruits and vegetables help to improve nutrition, decrease obesity risk and aids in better school performance.
Improved Nutrition
Fruits and vegetables are filled with vitamins, minerals, and many healthy compounds. They help in boosting the immune system, promote good eye health and prevent the risk of anemia. Give fruits and vegetables in rainbow colors to your kids for nutrients.
Obesity
Fruits and vegetables contain fiber and are low in fat and calories. Encourage your kids to eat fruits and vegetables to avoid obesity. This also helps to reduce the risk of high cholesterol, hypertension, type 2 diabetes, respiratory problems and depression.
Proper Digestion
Fruits and vegetables are high-fiber foods that aid proper digestive system functioning. This also helps to give relief from constipation to kids. You can add apricots, plums, peas, beans, prunes, and broccoli for regular bowel movements.
Better School Performance
Children who eat fruits and vegetables perform better in their academic, physical as well as overall development.
Whole Grains
Feed your kids with white bread and whole grains by making a sandwich. You can get the best nutrition by taking “100% stone-ground wheat”
Sweet potatoes are orange-fleshed root vegetables and a rich source of beta-carotene. Sweet potatoes contain essential antioxidant and anti-inflammatory properties. To get the nutritional benefits from sweet potatoes it is important to steam or boil them. Sweet potato helps to prevent oxidative damage to your kid’s cells and promotes healing.
Nuts
Include nuts in your kid’s diet. Walnuts have the healthiest benefits than all other nuts.
Flaxseeds
These seeds are reddish brown or golden yellow in color.
This nutty plant food is an excellent source of omega-3 fatty acids which are essential for optimal brain development.
Flaxseed is sold whole and ground. Ground flaxseed is preferable in order to enable the body to absorb the maximum nutrients.
Ground flaxseeds can be sprinkled onto cereals or the batter of sweet treats.
Tofu
Tofu is a great source of protein, vitamin B, calcium, and iron – all the nutrients that are required by children for their proper growth and bone health.
Although it is a non-pleaser when served whole in dishes, tofu can be effectively used to provide a creamy base for smoothies, desserts,
MANGOES
This sweet tropical fruit is an excellent source of vitamin C.
It helps in strengthening the kids’ immune system and keeps teeth and gums healthy.
It provides 3 grams of sugar for just about 100 calories.
Mangoes can be effectively used in a smoothie or dessert like a banana-mango smoothie or mango pudding.
Puree peeled cubes of mango can be processed or blended and frozen to get frozen mango pops.
Salmon
This pink fish is an excellent source of omega-3 fatty acids.
These are essential for brain development and a healthy heart.
Besides, it has high-quality proteins which children need for proper growth.
It is also low in mercury.
One of the plus points of salmon is that it requires little seasoning due to its natural flavor and can be baked or grilled in just a matter of minutes.
It can be served to children in the form of salmon burgers or roasted salmon with herbs.
Avocado
25 to 35% of kids’ calories should be provided by fats, primarily the unsaturated ones.
Avocados are a good source of monounsaturated fats.
This creamy green fruit can be served best as a spread on wraps instead of mayonnaise or cream cheese.
A ripe avocado can be mashed easily and mixed with a dash of lemon juice and salt to get a tasty spread or dip.
Avocados should be given to children at an early age as fat intake is particularly vital in the early years.
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Following are a few nutritious foods that are a must for children:
Strawberries and blueberries are the best food for your kids. They are a rich source of many vitamins and antioxidants. You can give them plain or just sprinkle little honey.
Tuna
Tuna may not be a favorite of kids, but it’s filled with enough nutrients that your child needs. Give your kids tuna by mixing it with lettuce to make a sandwich. You can also try to mix it with rice or cheese to get the right amount of protein.
Legumes
Legumes such as baked beans, black beans, lima beans, black-eyed peas, and chick peas are the best source of protein for your kids. Cereal aids in digestion and is packed with fiber.
Yogurt
Yogurt contains good bacteria, which can help your kid grow healthier. You can choose from a low-fat version and low sugar version. Add plain yogurt to some fruits to make it delicious. This is a very healthy food for kids to eat.
Fruits and Vegetables
Fruits are naturally sweet and a popular snack among children. It is suggested for kids to take 1.5 cups of fruit every day. You can also add plain yogurt to get calcium. Dried fruit also has much nutritional value and should be included in your kids’ food. Vegetables should be the first choice to feed your kids for a healthy life. Fruits and vegetables help to improve nutrition, decrease obesity risk and aids in better school performance.
Improved Nutrition
Fruits and vegetables are filled with vitamins, minerals, and many healthy compounds. They help in boosting the immune system, promote good eye health and prevent the risk of anemia. Give fruits and vegetables in rainbow colors to your kids for nutrients.
Obesity
Fruits and vegetables contain fiber and are low in fat and calories. Encourage your kids to eat fruits and vegetables to avoid obesity. This also helps to reduce the risk of high cholesterol, hypertension, type 2 diabetes, respiratory problems and depression.
Proper Digestion
Fruits and vegetables are high-fiber foods that aid proper digestive system functioning. This also helps to give relief from constipation to kids. You can add apricots, plums, peas, beans, prunes, and broccoli for regular bowel movements.
Better School Performance
Children who eat fruits and vegetables perform better in their academic, physical as well as overall development.
Whole Grains
Feed your kids with white bread and whole grains by making a sandwich. You can get the best nutrition by taking “100% stone-ground wheat”
Sweet potatoes are orange-fleshed root vegetables and a rich source of beta-carotene. Sweet potatoes contain essential antioxidant and anti-inflammatory properties. To get the nutritional benefits from sweet potatoes it is important to steam or boil them. Sweet potato helps to prevent oxidative damage to your kid’s cells and promotes healing.
Nuts
Include nuts in your kid’s diet. Walnuts have the healthiest benefits than all other nuts.
Flaxseeds
These seeds are reddish brown or golden yellow in color.
This nutty plant food is an excellent source of omega-3 fatty acids which are essential for optimal brain development.
Flaxseed is sold whole and ground. Ground flaxseed is preferable in order to enable the body to absorb the maximum nutrients.
Ground flaxseeds can be sprinkled onto cereals or the batter of sweet treats.
Tofu
Tofu is a great source of protein, vitamin B, calcium, and iron – all the nutrients that are required by children for their proper growth and bone health.
Although it is a non-pleaser when served whole in dishes, tofu can be effectively used to provide a creamy base for smoothies, desserts,
MANGOES
This sweet tropical fruit is an excellent source of vitamin C.
It helps in strengthening the kids’ immune system and keeps teeth and gums healthy.
It provides 3 grams of sugar for just about 100 calories.
Mangoes can be effectively used in a smoothie or dessert like a banana-mango smoothie or mango pudding.
Puree peeled cubes of mango can be processed or blended and frozen to get frozen mango pops.
Salmon
This pink fish is an excellent source of omega-3 fatty acids.
These are essential for brain development and a healthy heart.
Besides, it has high-quality proteins which children need for proper growth.
It is also low in mercury.
One of the plus points of salmon is that it requires little seasoning due to its natural flavor and can be baked or grilled in just a matter of minutes.
It can be served to children in the form of salmon burgers or roasted salmon with herbs.
Avocado
25 to 35% of kids’ calories should be provided by fats, primarily the unsaturated ones.
Avocados are a good source of monounsaturated fats.
This creamy green fruit can be served best as a spread on wraps instead of mayonnaise or cream cheese.
A ripe avocado can be mashed easily and mixed with a dash of lemon juice and salt to get a tasty spread or dip.
Avocados should be given to children at an early age as fat intake is particularly vital in the early years.
+256787590006
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