15 foods that your kids should have to be healthy
While you may have your children’s health and heart and even prepare their favorite dishes for them, it is crucial that you make sure that their diet offers optimal nutrition so that they are healthy. Kids grow – and their nutritional needs are different from those of adults – they need more proteins and foods that will give them energy as well as boost their brainpower. So here are 15 foods that will help keep your kids healthy.
Milk – this is the number one source of calcium and protein, a must for kids.
Eggs – very high in high-quality bioavailable protein, eggs are important in the diet.
Oatmeal – high fiber, energy, and a low glycemic index, along with numerous nutrients make oatmeal the ideal cereal to start the day (it can also be added to various foods to boost the intake.
Fruit – fruits are sweet and juicy, full of flavonoids, polyphenols, and antioxidants. Make sure that your kids have a variety of fruits in their diet. Always favor whole fruits instead of fruit juices or even fruit beverages, which actually contain very little fruit.
Nuts – nuts are high in antioxidants and are superfoods. Almonds and walnuts are the best nuts in terms of nutritive values.
Seeds – flax seeds, pumpkin seeds, sunflower seeds, chia seeds, and others are rich in fiber, omega-3 fatty acids, iron, and vitamins, packing a healthy punch. They can be eaten as they are or sprinkled into salads, baked goods or even mixed with smoothies.
Fish – oily fish that has omega-3 fatty acids is great for health. Mackerel, tuna, trout, salmon, herring, and sardines are great choices.
Beans – whole beans of different colors, sizes and textures may need pre-soaking before cooking. Cook them in a variety of ways and add to salads, pies, dishes or make them into hummus.
Dried fruit – dried fruit like cranberries, raisins, and other berries have concentrated nutrition and fiber and make a great snack.
Vegetables – vegetables can be lightly cooked or had raw in salads. Make sure that you give kids plenty of greens, tomatoes, and other vegetables in a large variety every day.
Whole grains – Whole grains can be ground and used as flour or cereals can be cooked in a number of ways. Substitute whole-grain flour for white flour wherever possible. Use wholewheat or quinoa pasta instead of the white one.
Tofu and yogurt – light and tasty, both are protein sources. Yogurt is a natural probiotic, good for digestive health, low in calories and yet nutritious.
Berries – all colored berries are full of antioxidants and great for health. Of all the berries, blueberries are the best.
Herbs – these add not only taste, color and flavor but are full of micronutrients.
Water – many children simply don’t drink water or don’t drink enough water. Kids should have this zero-calorie drink instead of beverages and sodas.
For good health, kids must eat a variety of foods – make sure these foods are included in their diet so that they are healthy and their immune system gets a boost.