10 Healthy Foods Your Kid Should Eat
Looking for the top 10 healthy food for kids to provide complete nutrition? We have a simple guide to help you choose the right kind of foods your kid should eat.
Here is a list of the foods you must include in your kids’ diet for overall development.
- Dairy products
Milk, curd and other dairy products play an essential role in supporting your kids’ bone structure and developing bone mass. Rich in calcium, magnesium, vitamins and other nutrients, consuming dairy products in childhood and adolescence is crucial for bone and teeth health. Dairy products prevent the risk of bone weakness, fractures and osteoporosis in adulthood and later stages of life.
- Soy milk
- Whole grains
Whole grains are grains that contains all the three parts – endosperm, germ and bran. The whole grains are full of nutritional benefits and high in dietary fibre, magnesium, vitamins, iron, copper, phosphorus, selenium, protein and other nutrients. Eating whole grains reduces the risk of diabetes, heart disease, cancer and health risks, such as obesity. Also, eating whole grains promotes good gut health and improves bowel movement.
- Whole wheat
- Wheat berry
- Brown rice
Include a variety of vegetables and more colours to your kids’ diet. Phytonutrients give different colours to vegetables, and each colour has different health benefits. Vegetables are divided into 5 colour groups – green, red, yellow/orange, purple/blue and brown/white.
- Green vegetables:
Green vegetables are rich in fibre, minerals, folate, vitamin C, vitamin B-group and antioxidants.
Include spinach, celery, salad leaves, beans, peas, cabbage, broccoli, sprouts, broccoli and other green vegetables.
- Red vegetables:
Red vegetables are full of vitamin C and have two main antioxidants – carotenoids and anthocyanins. Red vegetables are rich in folate, fibre, vitamin A, pectin, lycopene (a plant nutrient that has antioxidant properties) and other nutrients.
Eat tomatoes, red potatoes, red capsicum, red onions, radishes, red cabbage, red chilli and other red vegetables.
- Yellow/orange vegetables:
These coloured vegetables are high in carotenoids that act as antioxidants and fight against free radicals in our bodies. Orange/yellow vegetables are also rich in flavonoids, fibre, vitamin C, folate, calcium, potassium and other nutrients.
Eat carrots, corn, pumpkin, squash, yellow capsicum, and other yellow and orange coloured vegetables.
- Purple/blue vegetables
These vegetables are an excellent source of anthocyanin (antioxidant). Also, purple/blue vegetables are rich in vitamins, minerals and dietary fibres.
Include purple cabbage, brinjal/ eggplants, beetroots and other purple/blue vegetables for your kids’ nutrition.
- Brown/white vegetables
Brown and white vegetables are high in phytonutrients even though they are not rich in colour. These vegetables are excellent in vitamin C, fibre, potassium and other nutrients.
Eat cauliflower, white onions, white potatoes, sweet potatoes, garlic, ginger and mushrooms.
- Leafy vegetables
Eat a diet with lots of leafy vegetables for iron, fibre, vitamins, minerals and other essential nutrients and antioxidants. Though packed with nutrients, leafy vegetables are low on calories and are healthy food for kids. Leafy vegetables reduce the risk of obesity, diabetes, heart disease, high blood pressure and other health risks.
- Spinach (paalak)
- Fenugreek leaves (methi)
- Mustard leaves (sarso)
- Collard (haak)
- Moringa (drumstick leaves)
Fruits are rich in nutrients, vitamins, fibre, antioxidants, carbohydrates and numerous other minerals that nourish and promote good health in your kids. Encourage your children to eat fruits raw or whip a smoothie to tickle their taste buds. Improve nutrition in kids and benefit from eating a variety of colourful fruits.
- Custard apple
Legumes are an excellent source of protein, are high in fibre and are low in fat. Also, you get zinc, phosphorus, potassium, calcium and iron in legumes. Consume legumes to lower the risk of type 2 diabetes, lower bad cholesterol, maintain blood pressure and control weight.
- Beans – soy, kidney, black and other varieties
- Nuts & Seeds
Healthy foods for kids include eating nuts and seeds that have natural nutrients, such as vitamins, healthy fats, proteins, fibres, minerals and antioxidants. Eating nuts and seeds supports your kid’s overall growth, brain development and learning.
- Cashew nuts
Fishes are a good source of omega-3 fatty acids, protein, calcium, magnesium, zinc and iron. Eating fish improves your brain health and nervous system.
- King mackerel
- Tuna fish
Eggs are assumed as a complete protein food. These are rich in omega-3 fatty acids, vitamin D, B12 vitamin, folic acid, improve good cholesterol and other health benefits.
Fat in the diet provides energy and essential fatty acids to our bodies. Fats in our bodies also keep our bodies warm, protects vital organs and carries fat-soluble vitamins. It is naturally found in dairy products and animal products, such as meat.
- Nuts and seeds
- Dairy products
- Avocados and other fruits and grains
ConclusionInclude the above and other sources of healthy food for kids to ensure overall development. These healthy foods ensure your kids are getting all the essential nutrients and calcium, magnesium, vitamins to support growth. Prepare a variety of food items using the above-mentioned sources to get all the nutrition. In case of any nutritional gap, always consult with your paediatrician and give your kids calcium supplements or multivitamin supplements as needed. Also, do not force your kids to eat healthy food. Instead, make the food interesting and appealing so that your kids eat the food without any fuss.