Kids require a diet filled with fresh and nutritious food which can help during their growing stage. This is why it becomes necessary for parents to ensure that they are following a diet rich in essential minerals, vitamins and similar nutrients.
But this is rarely the case as children can often be seen binge eating calorific processed food which can actually hamper their immune system in the long run. Keeping such things in mind, we have assembled a list containing nine super healthy foods for kids which every parent needs to include in their children’s diet plan.
Nuts & seeds are rich in protein, fiber and healthy fats apart from being extremely tasty. You can opt for these super healthy foods for kids by mixing a fair share of pecans, almonds, chia seeds, sunflower seeds and cashews while packing their lunch.
The high magnesium content of nuts help with energy production and proper bone development of your children. Flaxseeds, chia seeds, walnuts and pecans contain high amount of alpha-linolenic (ALA) acid which is a variety of omega-3 fat. This cannot be produced by our body and has to be consumed externally.
The best thing about this super healthy food for kids is that you can serve it as a breakfast, mid-morning snack or even dessert. Yogurt is extremely filling and delivers probiotics to our body which is necessary for maintaining proper gut health.
Plain Greek yogurt is the best amongst the ones available in the market as it has zero added sugar and twice as much protein as that of its regular peers.
While most of the yogurts available in the market have added sugar, others are infused with subtle fruit essence. To keep things on the safer side, you can proceed with the plain variants and add in some fresh berries as well as whole-grain cereal to make mealtimes more fun.
This super healthy food for kids comes stacked with fiber which is required immensely by growing kids. They need about 25 grams of fiber on a daily basis but plain snacks can provide only up to 1-3 grams every serving.
However, while buying whole grains, you need to give special importance to reading the ingredients list. You can try out brown rice, whole-wheat pasta, oatmeal, bread and whole-wheat tortillas. If you have a passion for baking, then you can also treat your little ones to some sumptuous cakes and cookies baked out of while whole-wheat flour.
Kids love the taste of this heart-healthy dip which goes with everything ranging from french fries to tortilla chips. It’s actually hard to make out that this super healthy food for kids is made out of beans considering its sumptuous taste. The high amount of protein, complex carbs and fiber present in garbanzo bean joins hands with olive oil to fill out our dip-trays with super yummy hummus.
Your little ones are bound to have a high-energy requirement and hummus can serve as the perfect option to keep their hunger bugs satiated until dinnertime.
You can easily get healthy fats into the diet of your little ones by planning a meal for them which is rich in avocados. High level of monosaturated fats present in this super healthy food for kids can bring down the level of cholesterol and also help in warding off all inflammatory troubles.
Fat takes some time to move down our digestive tract and thus brings along a feeling of satiety for long. The sheer versatility of avocados make them ideal for being mashed on a toast, thrown into a smoothie, relished with tuna salad or even as a pasta sauce.
This super healthy food for kids can serve as a great source of Omega-3 fatty acids which are otherwise not produced by our system. They help substantially in proper brain development as well as maintaining optimum heart health. High quality proteins present in salmon is also of great help during the growing phase of children. The fact that salmon is one particular fish which is low in mercury further adds up to its allure.
You can consume salmon with minimal seasoning by simply baking or grilling the pink fish fillets. Such attributes make salmon a top pick for parents who always stay concerned about their children getting adequate nutrition.
If your child is running late for school, then you can pack him or her a lunch consisting of sweet potatoes which as we all know ranks high in terms of nutritional value.
For this you just need to wash the sweet potatoes and microwave them for about 3-5 minutes after poking some holes on their surface. Once it cools down, you need to scoop it out on your child’s plate to enrich their system with fiber, vitamin A and potassium.
These orange-fleshed root vegetables which have established their standing as super healthy food for kids also serve as rich source of beta-carotene apart from being stacked with essential antioxidants.
Every large egg has about 6 grams of protein apart from substantial amount of iron, vitamin D and vitamin B12. While planning a sumptuous breakfast for your little ones, you can skip the fried foods and pastries for going ahead with the scrambled or boiled eggs.
Milk comes infused with vitamin D and calcium which as we all know is essential for building strong bones. You can get vitamin B12, phosphorous, protein and potassium into your system by consuming just one 8-ounce glass filled with milk on a daily basis.
Cow milk serves as a super healthy food for kids. But if your child is not very keen on drinking the same, then you can take your pick amongst a large number of alternatives available in retail stores such as soy milk, etc. after going through its nutritional value.
Children are seen to have a weird affinity towards junk food. Making them understand the importance of the nutritional food items is nothing short of solving a tricky math puzzle. But parents can somehow spice up the meals with innovative recipes so that their little ones can imbibe all the necessary elements out of nutrient-rich meals.