Food for children should contain healthy fats for brain development, calcium for bone growth, vitamins and much more. Here are 20 healthy foods for children that should be in their daily diet.
The Importance of Balanced Diet for Children
A balanced diet is key to healthy growth and development in children. Children need a variety of essential nutrients such as protein, vitamins, minerals and fibre to support their daily energy and immune system.
Without a good balance of food, they are at risk of health problems such as malnutrition, stunted growth, or weak immunity. Therefore, parents need to ensure that their little ones get nutritious food so that they grow up strong and healthy.
20 Foods That Help Your Little One Grow
To ensure children grow up healthy and active, their diet needs to be rich in essential nutrients . Some foods for healthy children can help support their growth, whether in terms of physical development, brain or immune system.
Here are the 20 best foods that can help support your little one’s optimal growth:
1. Avocado – Healthy Food for Children
Avocados are full of healthy fats and fiber, and they taste great. There are many ways to make avocados appealing to little ones, including making easy homemade guacamole or adding avocado slices to tacos or crushed into their favorite sandwich.
2. Blueberries
Blueberries are rich in antioxidants, fiber, and vitamin C which can help boost your little one’s immune system. Blueberries are a great snack to eat on their own or can be mixed into smoothies, muffins, salads, or desserts.
3. Carrots
It is rich in vitamin A and is good for eye health. The fiber in it is important for digestive system health. Can be served to children raw, roasted, mashed or in carrot juice !
4.Seafood
Fish like salmon, tuna and cod and other seafood like shellfish are good sources of protein and B vitamins. They are also rich in omega-3 fatty acids. Some great recipes to introduce children to seafood are classic crab cakes and homemade fish steaks.
5,Dried Fruits
While kids usually love fresh fruit, dried fruit can also be a great option! Dried fruit packs a lot of nutrition in a long-lasting package, perfect for snacks and lunches. Add dried fruit to yogurt and oatmeal or eat it as a snack.
6. Spinach
Spinach and most leafy greens are great for your little one. They’re rich in iron, vitamin K, and vitamin A, helping to support healthy eyes and blood function. Spinach can be hidden nicely in a variety of dishes, such as macaroni and cheese, tacos, pizza, smoothies, and even bagels.
7. Smoothies
Smoothies are a smart way to ensure your child gets healthy food nutrition. Sweet fruits usually mask the taste of ingredients that your child might not like if eaten alone, like chia seeds.
8. Broccoli
It may be hard to get your child to eat broccoli, but you can get creative. Broccoli is rich in vitamin C, vitamin K, and fiber, which are sure to benefit your child’s blood, bone, and digestive health. It’s a great addition to macaroni and cheese, lasagna, and even pizza!
9.Tomatoes
Tomatoes are very high in vitamin A, which is good for eye health, and powerful antioxidants such as lycopene, which is said to help fight heart disease and cancer.
10. Pomegranate
Pomegranates provide a fresh, sweet flavor, are rich in fiber and vitamin C. They can be eaten plain or added to fruit salads, yogurt parfaits, and oatmeal. Pomegranate juice is also delicious.
11. Sweet Potato
Try introducing sweet potatoes as an alternative to white potatoes. Their sweet taste may become a favorite for your children! Sweet potatoes are rich in vitamin A and fiber and can be made into delicious mashed potatoes, potato wedges or fries.
12. Legumes
Chickpeas, kidney beans, black beans, kidney beans, and even green beans are all rich in fiber and antioxidants. Plus, there are lots of delicious ways to incorporate beans into your child’s diet, including bean salads and baked beans.
13. Peanut Butter
Nut butters like almond, cashew and peanut are very healthy choices for your kids. They are rich in protein, healthy fats, vitamins and minerals.
14. Whole Wheat Biscuits
Wheat provides a healthy dose of fiber, as well as vitamins and minerals that are essential for your growing child’s body. There are so many delicious treats that can be served on crackers, such as cheese, fruits and vegetables.
15. Quinoa
Quinoa is a food rich in protein, magnesium, and folate. It helps in healthy bone formation and energy production. It can also be used as a substitute for rice.
16. Orange
Packed with vitamin C, oranges are a great addition to your child’s diet. They can also be made into juice.
17.Egg
Eggs are an incredible source of protein that helps ensure your child grows well. Eggs are also very easy to incorporate into your diet. Try scrambled eggs, poached eggs or omelettes.
18.Oats
Oats are full of fiber and are a gluten-free grain choice if your child is sensitive or allergic to gluten. Add oats to smoothies or make oatmeal.
19.Celery
Celery is not just a vegetable full of water, it is actually full of fiber. For dinner, try chicken noodle soup full of celery.
20. Yogurt
Yogurt is not only rich in calcium needed to build strong bones but is also full of probiotics, which are healthy bacteria needed to maintain your child’s gut health.
How to Cultivate Healthy Eating Habits in Children
Ensuring children adopt healthy eating habits is important for their growth and development. Here are some steps parents can take:
- Eating together as a family can foster a positive relationship with food and encourage good eating habits. It also gives parents the opportunity to set an example in making healthy food choices.
- Adding elements of fun during mealtime, such as arranging food in attractive shapes, can increase children’s interest in healthy foods,
- Reducing your intake of processed snacks that are high in sugar or salt is important to prevent obesity and other health problems. Replace them with nutritious snacks like fruits or whole grains.
- Involving children in planning and preparing meals can increase their interest in healthy foods and give them a sense of accomplishment.
- Using food as a reward or punishment can affect healthy eating habits and may lead to eating disorders later in life.
- Educating children about the importance of healthy foods and the effects of unhealthy foods helps them make wise choices in their diet.
- Teaching children to recognize their body’s fullness signals can help prevent overeating and promote a healthy relationship with food.
By practicing these steps, parents can help children develop healthy eating habits that will benefit them throughout their lives.
Republished with permission from theAsianParent Malaysia
