A balanced diet with essential nutrients is very much needed for a growing child. However, with so many options available in the market, at times, it gets difficult for parents to choose healthy food items that their kid must eat daily. Moms and dads, worry no more! On the upcoming occasion of Child Health Day, let’s ensure our little ones get what they need. To ensure they get all the important vitamins and minerals, here are some healthy foods that should be a part of your kid’s daily diet for their overall growth and development.
Nuts and seeds
Give a healthy start to your child’s day by handing them soaked almonds, raisins, walnuts, pumpkin seeds, dates, pecans, etc. You can have them enjoy these nuts and seeds along with milk for their breakfast. If your little ones do not enjoy eating whole nuts and seeds, serve them in the form of energy balls or granola bars for a healthy snack time.
From providing fiber to healthy fats and protein, nuts and seeds do it all. Additionally, you can mix flaxseeds in your kid’s smoothies or sprinkle chia seeds on their toasts. If your children have nut allergies, including seeds in their daily diet will be a great way to get those much-needed essential minerals and omega-3 fats into their system.
Yogurt
If you want to improve your kiddo’s gut health, add yogurt to their daily diet. It contains protein and vitamin D along with beneficial bacteria that help improve the gut health of children as well as adults. With good bacteria in their system, your kid’s immune system will improve immensely, making fighting off infections and diseases a tad bit easier.
Also, kindly refrain from feeding store-bought flavored yogurt to your little ones. Since they are loaded with excessive sugar, preservatives, and artificial colors and flavors, they will do no good to your kid’s body.
Instead, buy plain Greek yogurt or simply make it from scratch at home. Serve it plain, with honey, or top it up with fruits and cereals for breakfast. You can also let your kiddos enjoy yogurt as a dessert post-meal or as a snack. Making frozen yogurt bark or pop is also a fun idea for dessert time.
Eggs
This is an essential healthy food that your kid must have daily. Egg contains a high level of protein and is also the richest source of choline – an essential nutrient that helps with the proper growth of brain cells. Moreover, some eggs are also fortified with omega-3 fatty acids, which aid in children’s brain development.
Hence, give them boiled eggs, scrambled eggs on toast, with curry and rice for a mid-day meal, or in whatever way your little one prefers. Make sure to give them at least 1-2 eggs daily. You can always consult your doctor to know how many eggs your kid should have depending on their age.
Avocado
Avocados are high in monounsaturated fats, which not only keep cholesterol levels balanced but even reduce inflammation. Moreover, you can include avocado in the diet of your 6-month-old baby as well. It will help them absorb other nutrients. So mash them up, slice them, mix them in smoothies or salads, or use them as dressing to make sure your kids eat this healthy food in some form or the other for health benefits.
Sweet potatoes
Sweet potato is a great source of beta-carotene, which has anti-inflammatory properties and essential antioxidants. Steam or boil them, but do make sure to give this healthy food to your kids (6 months old and older) to prevent oxidative damage and promote speedy healing.
Whole grains, green leafy veggies, legumes, milk, and berries are some of the other healthy foods that your kid should consume regularly. Consult your doctor to know how much of these healthy foods your child can consume, which usually depends on their age and activity levels.
