15 Healthy Foods For Kids
Here are some Healthy Foods For Kids which they should eat at their age for the better growth.
Eggs
Eggs are protein-rich and deliver a lot of essential vitamins and minerals along with antioxidants. They also contain omega 3 acids which aid in brain development. Eggs also contain all the essential amino acids needed for survival.
Yogurt
Child nutritionists constantly recommend yogurt for a delicious and healthy snack or dessert. However, parents must be aware of the sugar content in yogurts. Many yogurts advertised for children contain high amounts of sugar and lots of calories which is unhealthy. Greek yogurt has zero sugar but packs on the health benefits. Yogurt has probiotics which aid the digestive system. Add some fresh fruit or granola to yogurt for a tasty treat.
Milk
Milk is beneficial for developing children because it has a high content of calcium and Vitamin D which strengthens the skeletal system and creates a strong, healthy heart. Some specific types of milk have added benefits such as soymilk which is protein rich.
Berries
Berries are something that’s loved by most kids. They have a lot of fiber. They also contain antioxidants like anthocyanins and vitamin C which supports the immune system and prevents kids from getting sick as easily. Berries are great alone as a snack or can also be mixed into yogurt, oatmeal, or fruit salads.
Sweet Potatoes
Sweet potatoes are relatively easy to prepare and are well liked by kids due to its natural sweetness. Health benefits of sweet potatoes include a high amount of Vitamin A and lots of fiber and potassium. Sweet potato fries or a sweet baked potato are both excellent options.
Beans
Beans are fairly cheap and easy to prepare. Low-sodium canned beans include black beans, chickpeas, and kidney beans. Adding beans to a diet, or replacing beef with beans, helps in adding fiber to one’s diet. Fiber is also something that children need since it aids in digestion and helps children feel full for a longer period of time.
Avocados
Avocados are recommended for kids due to being high in monounsaturated fats which reduce inflammation and maintain good cholesterol levels. It also keeps kids full for long periods of time since fats take a while to digest. Try mashing some fresh avocado into a salsa dip for the perfect party appetizer.
Flaxseeds
Flaxseeds contain a high amount of omega 3 fatty acids which as mentioned earlier is vital for brain development. Ground whole seed is preferred over whole ones since it is better absorbed by the body. You can mix in flax seeds with waffles, muffins, or your favorite pancake recipe.
Fish
Fish contain high levels of vitamin D and omega-3s which aids in keeping mental skills sharp, such as the ability to focus, and prevents memory loss. Fish that are particularly rich in omega-3s include salmon, tuna, and sardines. Fish can be served grilled or, in the case of tuna, in a sandwich.
Apples
Apples are rich in antioxidants and dietary fiber which are both good for you. Apples are also known to reduce the risks of developing major diseases. They are great alternatives for sugary treats that kids love, and they help keep people alert and awake. A great deal of the nutrients is found in the skin of the apple, so eating a well-washed organic apple is ideal.
Tofu
Tofu is one of those things kids may wrinkle their nose at, but it can be used as a creamy base in smoothie or ice cream recipes. Tofu has a lot of health benefits such as vitamin B, iron, calcium, and protein. These make it an excellent food item for growing bodies.
Hummus
Hummus makes an excellent dip for pita chips or carrot sticks and can easily be packed into your kid’s lunch box. Hummus is made from olive oil which is healthy for the heart and garbanzo beans which are a complex carb and provide lots of fiber and protein for your little one.
Broccoli
Broccoli is a vegetable that can be eaten either raw or cooked which means there is a greater variety of meals that can be prepared. Broccoli contains high levels of fiber, vitamin C, vitamin K, antioxidants, and iron. It also contains much more protein than many other vegetables. To achieve the most health benefits, slightly steaming the broccoli is the best option.
Mangos
Just one cup of mangos fulfills the whole day’s requirement for Vitamin C. Vitamin C is essential for immune health and also to keep teeth and gums healthy. Mangos are also low in calories and provide a lot of fiber. They taste great on their own or can be made into a yummy dessert.
Chicken
It’s an excellent protein source and contains a lot of vitamins and minerals. It is very versatile and can be made into a lot of dishes. Chicken is beneficial for cardiovascular health and lowers homocysteine acids which can cause heart disease if too high. It is the healthier option compared to other meats such as beef, pork, or goat.
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