Fresh green leafy vegetables, seafood (fish), eggs, and dairy products like milk are considered as healthy foods for children.
Knowing about the list of healthy foods can give parents an idea of what can be included in nutritious meals for kids. It is discussed below:
Milk is a powerhouse of essential nutrients. In fact, studies show that milk contains as many as 9 nutrients including vitamin A and essential minerals like calcium, zinc, and potassium. For healthy bones and to keep eye problems at bay, kids must drink two cups of milk everyday. Apart from milk, kids should be given homemade yogurt, which is an excellent source of ‘good’ bacteria. Dairy products like cheese and butter are also excellent sources of calcium.
Besides, being a rich source of proteins, fish is found to be high in omega-3 essential fatty acids. For optimal brain function, including sources of omega-3s is necessary. No wonder, fish is regarded as a brain food. There are different varieties of fish but doctors recommend those that have low mercury levels. Choosing salmon is a better option, when it comes to preparing meals for kids. Parents can enhance nutritional value of kids’ lunch by adding few servings of sushi, twice a week.
Protein-rich foods like eggs are essential to keep the kids healthy. Proteins play a key role to build strong muscles as well as promote hair growth. However, as eggs are high in cholesterol, children should not be given eggs everyday. Therefore, adding one boiled egg at lunch or breakfast on every alternate day is recommended.
Lean cuts of meat that include skinless chicken and turkey are low in fats and excellent sources of proteins. Meals consisting of chicken with vegetable soup, baked potato with salmon or a salmon sandwich are some of the healthiest foods to lose weight.
Other healthy meat choices for kids are given below:
- Chicken meatballs
- Chicken breast with a roll
- Chicken sandwich containing small amount of mayo
- Rice containing lean cuts of chicken
- Fish sticks
Vegetables and Fruits
Green leafy vegetables have long been hailed as a primary source of vitamins and minerals and are an integral part of a healthy diet. They can also help to reduce fat and combat obesity in kids. Dishes made from vegetables like spinach, broccoli, tomatoes, carrots, cabbage, and Brussels sprouts are indeed good for health.
Fruits can also contribute to boost vitamin intake in kids and promote weight loss. Few servings of papaya, avocado, guava, mango, orange, and strawberries provide ample nutrients. Fruits like pineapples, apples, and peaches are good for the intestine and can help to prevent painful bowel movement in kids. Steamed broccoli or cauliflower and slices of cucumber and carrots or a green salad can be a great addition to kids’ lunch. Salad for kids are not only delicious but also provide plenty of health benefits. So, be it lunch or dinner, a salad recipe must be an integral part of kids’ meal.
Whole Grain Products
Whole grain products that include brown rice, oat bran, oatmeal, whole wheat bread, and whole grain cereals, are high in complex carbohydrates and fiber as well as contain substantial amount of magnesium and potassium. Carbohydrates are the main energy sources for the body. So, your kids’ morning breakfast should specifically consists of high energy foods, derived from whole grain products. This will ensure that your kids do not experience fatigue and remain energetic and active throughout the day.
On the whole, healthy foods help to enhance intellectual capacity and grasping power of kids, thus enabling them to face the competitive world without any reluctance. Also, children getting health foods on a daily basis seem to be more cheerful and happy, thereby making it easier for parents to handle them.