Oatmeal is a great breakfast food that provides abundant nutrients kids need, which include B vitamins, iron, zinc and calcium.
Clean the carbonated beverages out of the fridge and opt for orange juice as an alternative. Orange juice is full of vitamin C, vitamin E, potassium, folate and zinc. You can find some freshly squeezed orange juice in some grocery stores or buy calcium-fortified orange juice.
Kids need fat to build energy, and eating nuts is a great way to get healthy fats, protein and even calcium. While too much peanuts consumption may be problematic, other nuts such as walnuts, almonds and pistachios are healthy for kids.
Sweet potatoes are high in vitamin A, vitamin C and fiber. They also provide 30 mg beta-carotene per cup and 3 grams of fiber per serving. Get your kids eating healthy today by incorporating sweet potatoes in their meals.
Water and tea: Although many juices contain rich vitamin C, they also provide calories. Drinking water is always the best way for kids to quench thirst and keep hydrated.
Whole-grain foods are the best food for kids as they are rich in vitamins, minerals, photochemical and fibers, which can’t be found in their white counterparts. Although the white bread, white rice and white pasta provide energy, they are highly lacking in the fiber and other nutrients.
Change the kid’s breakfast receipt by replacing the milk to yogurt, a great source of calcium that is easier to digest than regular milk. But as you choose yogurt for your kids, watch the sugar content. Yogurt that contains too much sugar is not OK. The best idea is to buy plain low-fat or Greek yogurt and dress it up with honey and fresh fruit.
Avocado offers rich monounsaturated fats, the “good” fats, that the kids need in their everyday diet. While many people eat avocado in chunks, the best way to get kids like the creamy fruit is to spread on wraps in place of mayonnaise or cream cheese. Get the kids started on avocado early since fat intake is particularly important in early years.
Beans offer tons of protein, carbs and fiber that are essential for kids’ health. You can mix the bean with other greens and make a delicious salad for your kids.
Most kids see broccoli as the least food they want to eat on their plate, however, broccoli is loaded with nutrients such as: potassium, calcium, vitamin A and vitamin C.
Whether you spread it or melt it on your food, cheese is an ideal addition that adds great flavor to your meal, not to mention it contributes high-quality protein, as well as calcium, phosphorus and vitamin A. A recent study also indicates that pairing foods with cheese potentially helps increase the consumption of fruits, vegetables and whole grains, which can improve kids’ diet quality.
Eggs are great source for protein, minerals, iron and B vitamins. General dietary recommendations from the American Heart Association are that children, like adults, should limit their cholesterol intake to 300mg each day (an egg contains about 213mg of cholesterol).
Nutritionally speaking, most fish are great source of omega 3 fatty acids and protein, which helps brain development. Some varieties are even rich in vitamin D. While persuading your kids to eat fish can be tricky, parents can encourage the kids to try different fish until find the one they like to eat. Tuna fish and salmon, which provide protein and omega-3 fats, can be kid-friendly fish options.
If the kids don’t like orange juice, mango can be another great source of vitamin C. One cup of mango juice serves the vitamin C kids need for a whole day. Even better, mango provides 3 grams of fiber for just around 100 calories. During the summer, a mango smoothie will be irresistible for your kids.
Melons like cantaloupe and watermelon are rich in vitamin C, vitamin A, beta-carotene, bits and B vitamins. While watermelon is freshest in summer, cantaloupe is plentiful in all seasons.