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10 healthy foods for kids for healthy growth | Healthy food ideas for kids

10 healthy foods for kids for healthy growth | healthy food ideas for kids

Although parents should avoid forcing their children to eat items they dislike or making them wipe their dishes, there are many healthful foods that they enjoy. Hamburgers, pizza, French fries, chicken nuggets, juice, and sodas are often overlooked by parents in favour of what they believe are more kid-friendly items.

Your children would benefit greatly from learning to avoid high-calorie, high-fat foods in favour of foods high in fibre, low in fat, and rich in calcium, iron, and other minerals and vitamins.

Children's diets and lifestyles must be adjusted on a frequent basis as they grow and develop. As a parent, you recognise the significance of providing your child with nutritious foods; nevertheless, you may be unsure about the appropriate quality and quantity of foods to provide.

It's critical to include healthy and nutritious foods in your child's diet to avoid micronutrient deficiencies that could stunt their growth and development. Furthermore, these gaps may make your children more vulnerable to health issues like malnutrition, obesity, and diabetes.

Following are 10 healthy foods for kids for healthy growth. These foods are easily available and the best foods for children.

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1. Eggs

So eggs are now again considered nutritious? Eggs used to have a bad reputation because of their high cholesterol level, however most nutrition experts now believe that eggs can be a nutritious element of your diet. 3

Eggs are high in protein and include a variety of vitamins and minerals, including iron.

What about the lipids? Although eggs contain cholesterol, they are low in saturated fat, which is the more critical element in elevating a person's cholesterol. For the most children, an egg each day is sufficient.

2. Oats

  • Soluble and insoluble fibre, including the strong beta glucan fibre, protein, antioxidants, minerals, and vitamins are all found in whole-grain foods. To produce healthful dishes like porridge, salads, and desserts, you can use oat groats, rolled oats, or steel-cut oats. Another oats substance used to make nutritious bread, binders, and crumbly texture toppings is oats bran.
  • As much as babies love oatmeal cereal, it's astonishing how many of them grow up eating white bread and other refined carbohydrates and don't consume as much oatmeal or whole grains as adults.
  • Oatmeal is a low-fat food with a high fibre content.
  • Oatmeal, like many other whole-grain foods, is a high-fiber food that is beneficial for your kids.

3. Vegetables

  • Of fact, veggies are among the finest foods for kids, but it doesn't mean you should deceive your children into eating them or force them to consume Brussels sprouts, broccoli, or spinach.
  • Cooked carrots, maize, peas, and baked potatoes are among the veggies that children enjoy.
  • Cooked carrots are high in fibre, vitamin A, vitamin C, and potassium, making them a particularly healthy option.
  • Remember to introduce your children to a variety of vegetables at a young age, provide plenty of options, lead by example by having vegetables as a family, and continue to serve very modest portions of veggies even if your children refuse to eat them. They will ultimately eat them if you continue to offer them.

4. Dried fruits

Dried fruits like figs, raisins, dates, etc are high in energy and nutrients and can be used to add taste, colour, and texture to meals. Fiber, good fats, minerals, enzymes, and phytochemicals are all found in diverse dried fruits, and they provide prolonged health benefits for children and teenagers.

5. Yogurt

  • Yogurt is a probiotic and a popular dairy product. Low-fat or fat-free products, such as Greek yoghurt, are healthy choices that provide calcium, protein, and B. Yogurt parfait, yoghurt veggie salad, and yoghurt dip are just a few of the healthful meals you may make for kids and teens.
  • Yogurt is a wonderful source of calcium and is a healthy diet for kids, especially those who don't enjoy a glass of milk.
  • You might believe your kids are doing fine because they already eat yoghurt, but if all they eat is a kids' brand with added sugar and no added probiotics, they may be losing out on some of yogurt's nutritional benefits.
  • When selecting a yoghurt for your children, search for one that contains "live active cultures," is low in fat, and has less added sugar.
  • You might also search for one that has probiotics added, however not all studies agree that they are beneficial.

6. Sweet potato

Sweet potatoes come in a variety of colours, including white, yellow, orange, and purple tubers. Fiber, vitamin C and B6, potassium, and phytochemicals like beta-carotene are all found in sweet potatoes with peel. Children and teens can eat baked, grilled, boiled, or roasted sweet potatoes in soups, salads, casseroles, and sandwiches.

7. Milk

  • Although it may appear like toddlers and preschoolers cannot get enough milk, as they grow older, many children begin to consume less and less milk. This is most likely due to the abundance of other drinks available at home, such as soda, fruit drinks, and too much fruit juice, rather than a dislike for milk.
  • Milk is an excellent source of calcium, vitamin D, and protein for children and should be included in their diet unless they have a milk allergy.
  • Most children should consume 2 to 4 glasses of milk per day, depending on their age (minimal milk if they are at least 2 years old), especially if they are not eating or drinking any other high-calcium meals.

8. Apples

  • Apples, like other fruits, make a terrific snack. They're sweet (or tart, depending on the variety), juicy, and low in calories (about 90 calories for a medium apple). They're also high in vitamin C and fibre, with a roughly chopped whole apple containing roughly 5 grams.
  • Regrettably, apples are one of those nutritious foods that can be transformed into a less nutritious "kid-friendly food" and lose most of its nutritional value.
  • Parents frequently give peeled apples, applesauce, or apple juice to their children instead of an unpeeled whole apple or a sliced up entire apple. When you peel an apple, you lose around half of its fibre, and applesauce is much lower in fibre and higher in sugar and calories than a full apple.
  • A nutritious snack to increase your child's or teen's dietary fibre and overall nutrient intake is an apple with peel. A medium apple contains soluble and insoluble fibre, vitamin C, and important phytochemicals including quercetin (9). These nutrients are also important for proper growth and development.

9. Whole-wheat

  • You might try whole-wheat spaghetti, pancakes, and flakes to add variety and nutrients to your meals. Furthermore, whole-wheat flour can be used to make pizza, cake, wraps, and biscuits instead of refined flour. A diet high in whole grains can also lower the incidence of type 2 diabetes, heart disease, obesity, and other ailments. Whole-wheat products provide a good source of dietary fibre, protein, vitamins B, minerals, and phytochemicals when consumed regularly (8).
  • Millets and their products, such as bread, porridge, noodles, tortilla wraps, and so on, can help your child's diet be more varied. They provide nutritional fibre, minerals, vitamins, protein, and bioactive substances, as well as a variety of other health advantages. You can include little millet, foxtail millet, and barnyard millet in your daily diet and cook with them.

10. Breakfast Cereal

  • Although a bowl of sugary cereal is not a healthy breakfast, many different breakfast cereals can be a nutritious addition to your child's diet. 
  • Try to choose a morning cereal for your kids that you can't just eat straight from the box like sweets. Whole-grain calcium-fortified cereal with extra fibre is an excellent choice. You might also seek for a breakfast cereal that delivers chelated iron and other minerals and vitamins, dependent on the rest of your child's diet.

Kids are in a perpetual state of development. As a result, nutritious foods for children are critical to their development and overall health. As a result, begin introducing healthy meals and eating habits at a young age and teach them on the importance of good nutrition in developing a healthy lifestyle. You might also involve kids in cooking and buying groceries as a way to interact with them while also informing them about different healthy foods. Furthermore, serve a range of nutritional cereals, healthful, refreshing drinks, and nutritionally vegetables and fruits to prevent the use of packaged foods and caffeinated beverages.

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