Children are known to be picky eaters hence it is very difficult to make them eat nutritious and healthy foods. Kids often develop a natural preference for food they like eating the most. Therefore, the challenge for parents is to make healthy choices tempting for their little ones. No matter how good your intentions are, it is always going to be tough task for you to convince your kids that fruits are as delicious as cheese pizza.
Children need healthy foods for the proper functioning of their bodies and brain. By 'healthy foods' we mean foods that provide essential nutrients they need to maintain their overall health. These important nutrients are protein, vitamins, minerals, carbohydrates, and fats.
Below we have mentioned 10 delicious and healthy foods for kids that are versatile and very easy to prepare.
Healthy Foods for Kids
Eggs
Eggs are highly nutritious. One large egg contains 6 grams of protein and vitamin D, vitamin B12, and iron. Some eggs are also fortified with omega-3 fatty acids that help in kids' brain development. You can tempt your kids by making different egg recipes for breakfast, lunch, or dinner. The best thing is that eggs can be consumed anytime.
Beans
Beans are known as a humble Superfood as they are full of protein and fiber, in addition, they are cheap and take less time to prepare. You can purchase low-sodium canned beans like kidney beans, black beans, or chickpeas.
Sweet Potato
Sweet potatoes are packed with fiber, potassium, and vitamin A. By limiting salt intake and increasing potassium will help in maintaining blood pressure levels and keep the heart-healthy. You can cook sweet potato in the oven and serve it with vanilla-yogurt or cinnamon-sugar toppings. You can even coat it with applesauce or maple syrup.
Yogurt
Yogurt comes with lots of probiotics or says good bacteria. It helps in keeping the stomach happy and healthy. It is best to select low-fat yogurt, instead of sugary versions and add a spoonful of honey or some fresh fruits to enhance its flavor. Often, yogurt provides more calcium than milk.
Ragi
Ragi is a very nutritious millet that contains a good amount of calcium and is beneficial for growing kids. You can easily make different dishes from ragi like ragi malpua, ragi roti, ragi wheat dosa, ragi oats ladoo, ragi cookies etc for your kids. I am sure your kids will definitely love them.
Berries
Blueberries and strawberries are the best healthy foods for Kids. Berries are a rich source of many vitamins & antioxidants. You can give them raw or include them in custard or puddings.
Whole Grains
Feed your little ones with white bread & whole grains in form of a sandwich. You will get the best nutrition if you take “100% stone-ground wheat”. Whole grains are good for everyone.
Mango
Known as the King of Fruits in India, Mango is an excellent source of vitamin C. This fruit helps in strengthening the immune system of kids and keeps teeth & gums healthy. Mango provides 3 grams of sugar for just about 100 calories. You can easily use mangoes in a smoothie or dessert like a banana- mango pudding or mango smoothie.
Milk
Milk is beneficial for your kid as it contains a good amount of calcium required for his or her strong bones & teeth. You can make different types of milkshakes for your kids like chocolate milkshakes, vanilla milkshakes, or strawberry milkshakes.
Nuts
Nuts are very nutritious for all, especially for kids. You can include these small-sized nuts in your child's diet to maintain their health. Among all the nuts available in the market, walnuts are said to be the healthiest. You can also give your child 3-4 almonds every morning with a cup of milk.
These are just 10 healthy foods for kids, there are many others that we have not mentioned in the article like meat, fish, fruits and vegetables.
