If you’re a parent, feeding your children might just be the most challenging task of the day. Forcing food is not the option for keeping your child healthy. While some foods might not appeal to their tastebuds, some healthy items are also tasty. Several kids have different choices when it comes to eating habits. For instance, you might have to force your child to finish a glass of milk. But your neighbor’s kid might love that glass before bedtime. Knowing what your child prefers and what suits his/her taste is essential.
Some children might be allergic to certain ingredients or foods. Even if they are healthy, allergies can grow real bitter. Thus, more than forcing or scolding your child, talk to them and make them aware. This article is primarily meant to provide you a healthy food menu from which you can choose. Nutrition is very vital, especially in developing ages. Thus, ensure if not all at least some of these foods get added to your kid’s platter. NutriBears believe that the right nutrition is very important for a child especially in their formative years.
Let us glance through the most healthy menu for children.
Six Healthy Foods for Fostering Kids
Here’s a compilation of a few of the healthiest foods, not only for your kid but also for you. These are really versatile and easy to prepare. Some of the list’s foods can easily be disguised as an added ingredient in a tasty dish. Without further ado, let’s check them out!
Let us kick-start with some essential proteins. Eggs cater to several other benefits too. It delivers several vitamins like D and B12 along with vital minerals like iron. Eggs are effortless to prepare and can be prepared in numerous techniques. Some eggs also contain omega-3, which boosts cognitive development in kids. Switching fried foods and pastries to scrambled eggs or a sunny-side-up is ideal. However, if your child does not quite like scrambled eggs, add them to sandwiches or make a salad.
2) Whole Grains
One vital nutrient that kids genuinely need is fiber. Whole grains cover almost all of your fiber requirements. Although fiber content is necessary, but shouldn’t be over-consumed. A balanced amount of 25 grams a day is ideal. Whole wheat can be integrated into general food items. For instance, switch your usual bread with whole wheat bread, purchase whole wheat pasta, flour, etc. Apart from that, try preparing oatmeals, pancakes, tortillas, and other snacks that children might like.
This point should’ve been mentioned in capitals. Yes, this might be the most hated food by children, but it is equally important. Not just green veggies, adding more color to your plate adds more nutrients. For example, leafy green veggies like spinach are home to vitamin K, which protects against various chronic diseases. In contrast, red or orange color veggies contain vitamins A and C. Furthermore, veggies like broccoli and cauliflower contain compounds that fight cancer cells. Although these might not please your kid’s taste buds, serving them in various new ways might allure them.
Most doctors term milk as an irreplaceable nutrient bank. One aspect that develops rapidly when young are bones and milk is their best friend. It is packed with nutrients like calcium and vitamin D, which add effectively to their bone density. Up to the age of two, infants need high-fat proteins that you can achieve via pure cow’s milk. But after the age of two, low-fat dairy and a goal of cutting down on cheese become essential. Nowadays, you get many alternatives for cow milk if your kid does not like cow’s milk. But ensure that you read the nutrition labels before you get them.
5) Nuts, Seeds and Berries
Nuts and seeds are a hefty source of possibly the best nutrition trio. Macadamia nuts are jam packed with nutritious components but if you can’t find any near you, you can check the list of macadamia nuts substitutes. They provide almost equal amounts of fiber, proteins, and healthy fats to your young ones. However, different forms of nuts and seeds vary in nutrition values. Thus, keeping a balance and mixing several types is ideal. Among the wide variety of options, your mixture can contain the following:
- Sunflower seeds
- Chia seeds
While nuts strengthen your kid’s bones with magnesium, various seeds contain ALA acid, a form of omega-3 fatty acid their body doesn’t naturally produce. Apart from that, another tasty option for nutrients is berries. Berries like strawberries and blueberries contain vitamin c, which has useful antioxidant properties. They’re also an unconventional source of fiber.
Yogurt is a versatile food that provides some very vital minerals and nutrients. It can feature in your breakfast, as a snack, or even as desserts after dinner. Filled with proteins and vitamin D, yogurt is very filling and effective when on strict diets. Apart from that, it injects probiotics into your system that assist digestion and maintain a healthy gut.
Reduce takeaway meals and practice having home-cooked meals. Being a parent, you are your kid’s role model. If you practice healthy eating habits, your child will imbibe the same. Thus, take some time out and sort a proper, nutritional diet plan for your kids and your loved ones.