Kids are known to be picky eaters and making them eat healthy is a really difficult task for the mothers. Children naturally prefer the food they enjoy eating the most. So the challenge is to make it healthier and appealing for kids. However, it is always difficult to convince your kid that fruits are as sweet as red-velvet cake.
At a growing age, it is important to eat healthy foods for kids. But what are those healthy foods that help to develop a child’s brain and overall health? We have shortlisted some healthy foods that are completely nutrient to match the requirement of the kid’s daily diet. If you’re worried about the best food for children’s growth, add these items to your child’s food chart and let your child eat healthy and nutritious in his growing age.
Add These Healthy Foods For Kids To Your Child Nutritious Chart
It’s really stressful to figure out what will nourish the tiny body. Plus, it is also important for mothers to find out a delicious yet nutritious diet for kids from their homes. Every time when you serve them it doesn’t mean they will eat it, so you need to add some tweaks to make the food more interesting. Let’s have a look over the healthy food recipes for kids.
1- Yogurt
Yogurt is a wonderful option to add to a child nutrition chart which can be consumed in different ways. It can deliver all the significant nutrients of dairy products that a kid requires. It mainly delivers probiotics and good bacteria that are important for maintaining a healthy gut. If your kid wrinkles his nose after seeing yogurt on his plate, make it more creative with your twist.
Twist To Make It- Supermarkets have variously flavored options, you can choose your kid’s favorite. Else, you can make it more delicious at home by adding berries, sprinkling whole-grain cereal, and nuts into it.
How It Is Helpful- Protein, Calcium, Vitamin, probiotics, or live culture that can strengthen bones and teeth.
2- Eggs
Another food to include in the balanced diet chart for a 10 years old child is eggs. Add egg to your kid breakfast without having a second thought in mind. Eggs are rich in Omega-3 fatty acids and they can be child brain development food for this reason.
Twist To Make It- You can serve eggs boiled, Omelet, half-fried, Bread omelet with some oregano or other favorite species for your kid.
How It Is Helpful- High-quality protein, Vitamin B2, B6, B12, D, Zinc, Iron, Copper,
3- Avocado
One of the easiest ways to get healthy fat into your child is Avocado. They are high in monounsaturated fat which decreases inflammation and keeps the cholesterol level healthy. Avocado is a great food for babies that satisfy the kid’s appetite for longer.
Twist To Make It- You can make healthy snacks for kids with Avocado. Add this healthy ingredient to the toast or you can stuff in the paratha with other vegetables.
How It Is Helpful- Fiber, Sodium, Calcium, Vitamin C, K & E, Folate, etc.
4- Beans
We have put Beans on the list of healthy foods for kids because of its humble nature. Beans are that superfood that can be added to various foods to enhance taste, color, and add nutrients as well. By adding beans into your kid’s food, you will maintain high-quality lean protein.
Twist To Make It- Add a good amount of bean to your kid’s snacks, such as a sandwich, pasta, or salad.
How It Is Helpful- Fiber, Protein, Vitamin, Iron, Folate, Calcium, Potassium, Zinc, Phosphorus,
5- Sweet Potato
Another delicious and nutritious item on the kid’s food chart is Sweet potato. They are packed with various nutrients that can help to manage the minimal nutrients required for the growth of the child.
Twist To Make It- Well, kids love sweet potatoes, but if your child doesn’t match others’ minds, there are multiple ways to cook it. You can add sweet potato to salad, make a delicious snack of it, you can also make Chat of sweet potato while adding some pomegranate and other fruits to it.
How It Is Helpful- If you don’t want Vitamin deficiency in your kid, make them eat sweet potato.
6- Milk
Milk helps to build a strong body including your mind. The main ingredient of milk is calcium and protein. If your kid drinks 8 ounces of milk a day, it means he is completing his daily required diet which includes phosphorus, Vitamin, and Potassium. Also, the diet of milk increases as age increases. Above all, milk has multiple nutritional elements that are helpful for the body.
Twist To Make It- Most kids don’t like the smell of milk. To manipulate your child, you can add some crushed dry fruits, protein powder, make some pudding of it like custard. These healthy meal ideas for kids will definitely work.
How It Is Helpful- Protein, Vitamin, Phosphorus, Potassium, Zinc, Riboflavin, etc.
7- Nuts & Seeds
Nuts are high in minerals and magnesium that are crucial for the bone and brain development of the kid. Walnut, pecans, chia seeds, flaxseeds are high in alpha-linolenic acid, a type of omega-3 that develops your body and brain in a very good way.
Twist To Make It- Nuts along with other dry fruits can be sprinkled on smoothies, added in sweat dishes. Or you can spread peanut butter, almond butter on your bread.
How It Is Helpful- Protein, Healthy fats, Fibers, Vitamin, Minerals, that regulate your body weight and make you super healthy.
8- Berries
Berries can be an excellent snack and healthy food for kids. One good thing about the berries is, it is lower in sugar than many other fruits. So there will be fewer chances of adding high calories to your kid’s meal. You can add any type of berry to your kid’s diet such as Strawberry, Blueberry, Blackberry, and Cranberry.
Twist To Make It- You can add a topping of berries to yogurt or you can make an oat smoothie.
How It Is Helpful- Berries are a good source of antioxidants such as anthocyanins, ellagic acid, and resveratrol.
9- Whole Grain
Whole grain is a complete diet of nutrients for your kid. If you are looking to complete your list of healthy food for kids, add whole grain to it. Kids need at least 25 grams of whole grain per day. You just need to find the best whole grain foods for your kids to match the daily requirement.
Twist To Make It- To make it super exciting, you can include oatmeal, whole grain pasta, brown rice, whole where bread. Also make a pancake, cookies, and pizza dough with whole grain flour.
How It Is Helpful- All important nutrients come from whole-grain such as fiber, protein, iron, folate, potassium, magnesium, selenium, and Vitamins.
10- Vegetables
Here we come to the most important & healthy food for kids which is none other than vegetables. In fact, whether you’re a kid or adult, eating enough veggies is important to nourish your body and boost your energy level. Each color of veggies delivers different nutrients, so it becomes necessary to add mixed vegetables to your child’s food chart.
Twist To Make It- Kids are choosy in terms of vegetables, so being a mother you need to be a little clever. You can make mixed vegetable stuffed paratha, mixed vegetables, mixed vegetable soup, etc.
How It Is Helpful- Vitamin, Minerals, Potassium, Dietary fiber, Folate, and many other important nutrients.
These are some healthy foods for kids that a mother should add to the child’s nutrient chart. Though getting kids to eat healthy food is really challenging but it can be possible if mothers go with their sharp mind.
If you like our ideas, let us know in the comment section and if there is some suggestion for us, notify us so that we will update our skills.
