While a nutritious diet and exercise are vital for everyone, they are especially important when it comes to children’s health. Children usually get their daily dose of exercise when they run around with their friends, playing. However, since they only eat very little and there is a chance of them being picky eaters, you, as parents, want to ensure that they get all the nutrients needed for proper growth and development.
Kids require protein, iron, calcium and a range of vitamins to support their growing needs. All of this is in addition to carbohydrates that give them energy.
The key is to offer foods that are loaded with a range of nutrients. These help keep your child healthy and aid in their overall development. Here are the dietitian-recommended top nine children’s healthy food options to try.
Berries such as strawberries, blueberries, cranberries and blackberries are loaded with antioxidants and vitamins. They also help fight inflammation and are high in fibre. They can help kids when they feel constipated. You can add berries to muffins, pancakes, yoghurts, etc.
Besides being a rich source of protein and vitamins, eggs are also rich in choline and iron. Choline is vital for children’s health as it aids their brain development. Iron is another vital nutrient that is often missing in a child’s diet.
Eggs are also low in sugar, and there are a plethora of ways of serving eggs, be it boiled, fried, or scrambled.
Cow’s milk has always figured under the children’s healthy food choices, and rightly so. For kids above two years of age, milk is a major source of potassium, calcium, protein, vitamins, choline and phosphorous. One glass of milk can meet a wide array of nutritional requirements for children’s health.
Peanut butter is high in monosaturated fats, protein, folic acid, iron and fibre. Add to this the fact that peanut butter is incredibly cheap, easy to make, and kids love it, you have the ultimate children’s healthy food on your hands. Serve it with toast, apples, bananas, celery, etc.
Whole grains such as brown rice, whole wheat, oats, corn, millets, etc., are highly beneficial for kids. These contain more fibre, fats and vitamins when compared to refined and processed grains. They are easy to incorporate into your child’s diet and also keep them feeling full for longer.
Meat is a complete protein source and is also rich in iron. It is an excellent source of antioxidants and fatty acids. The fats in meat become the fuel that aids the brain development of kids. Iron does a similar function in addition to improving the immune response in kids.
If you are a vegetarian, then cheese should definitely be a part of your children’s healthy food choices. It is loaded with calcium, vitamin D and B, and protein. Most kids love it, making it the perfect food for picky eaters. It is better to opt for pasteurised cheese and stay away from moulded ones.
You might have already heard that fatty fishes are a good source of omega-3 fatty acids that aid in brain development. Fish is also a great source of protein, vitamins and minerals.
Apart from being very attractive for kids to look at, including brightly coloured fruits and vegetables in your child’s diet helps improve their immunity, aids their growth and brain development, and provides them with energy and fibre.
Despite serving all the healthy food options for children mentioned above, there is a chance that your child does not eat them and fails to get enough nutrition. What can you do in such cases?
Well, protein powder for kids such as Prohance Junior might just be what you need. Prohance Junior comes in vanilla and chocolate flavours and contains a range of macro and micronutrients. The scientifically formulated drink is one of the best health drink for child growth in the market.
Give your child a glass of milk with this easy to prepare protein powder for kids and put your mind at ease about them meeting their nutritional needs.
Disclaimer: This blog/publication/editorial/article is meant for awareness / educational purposes and does not constitute or imply an endorsement, sponsorship, or recommendation of any Products. Please consult your doctor/healthcare practitioner before starting any diet, medication, or exercise.
