10 healthy foods for kids in their formative years

To ensure our child’s holistic development, feeding them healthy, nutritious and fresh food is imperative. WHO states that if children do not consume the right amount of protein, carbohydrates, fats and vitamins in their early years, their mental and motor development may be delayed. If you are wondering which healthy foods should be a part of your child’s diet, here we list them down for you.

1. Wholesome eggs – Protein and DHA present in eggs help brain development in children. Rich in iron and calcium, eggs are essential for stronger bones and muscles. If plain boiled eggs bore your kids, try giving them egg salad, rolls and mouth-watering sandwiches.

2. Colourful berries – The tangy-sweet flavour of berries is quite inviting. Strawberries, raspberries and blueberries are abundant in various vitamins and antioxidants that keep your child active. You can serve them as a fresh salad, smoothie or with a dollop of yoghurt.

3. Yummy Yogurt – Flavored or plain, yoghurt is packed with probiotics needed for a healthy gut. Unsweetened yoghurt can be served as a filling snack that deliciously delivers vitamin D and proteins. Frozen yoghurt pops are a tempting treat too!

4. Buttery avocados – nearly 1/3 of our children’s diet should consist of unsaturated fats andavocados are high in monounsaturated fats. Substitute the cream cheese or mayonnaise in their snacks with this buttery fruit. It is a healthy way to serve good fat to your children in their formidable years.

5. Tasty legumes – the protein and fibre requirement of your children can be easily met with a bowl of delicious legume every day. Chickpeas, black beans, lima beans and black-eyed peas help boost digestion and muscle growth. Boiled snacks or tasty curries, your kids will love these legumes.

6. Crunchy nuts and seeds – Roasted nuts are a perfect alternative to french fries or chips. The natural oils found in almonds, cashew, walnuts, pecans, chia seeds and flax seeds are essential for optimal growth in children. They boost brain activity and memory.

7. Mighty veggies – Children are not very fond of vegetables, we know. But they are a rich source of nutrients needed for physical and mental growth. At least a bowl full of colourful vegetables should be consumed in the form of salads, side dishes or curries.

8. Flavoursome fish – Salmon, Tuna, Herring and other sea fish are packed with Omega- 3 fatty acids, most needed for healthy brain and heart. Fish also delivers high-quality protein without the unhealthy fat. Fish burger, salad and grilled fish can be a tasty treat for your kids.

9. The goodness of milk – Cow’s milk is a rich source of calcium and vitamin D, which help children to be strong. Whole milk should be preferred in formidable years, and then you can switch to low-fat dairy. If your child dislikes milk, you can try alternatives like soya milk or almond milk in limited quantity.

10. Juicy fruits – Make it a habit for your children to enjoy whichever fruit is in season. From common fruits to exotic ones, these are rich in vitamins and fibre that growing children need. Baked, fried and sugary snacks can be easily replaced with a bowl of juicy fruits.

You should find smart ways to make healthy food tasty too. Once the appeal to the children’s taste buds, serving nutritious food will be a child’s play.