Best Healthy Food For Kids

Learn more information about best healthy food for kids. In this article we'll discuss best healthy food for kids.

The stress we are under at this moment caused by the unprecedented situation of a pandemic and insufficient physical activity due to the imposed restrictions, determine as an increasingly important question what food our children and we adults eat!

Here are the 10 important foods for our health, according to experts:

We are convinced that you know that it is better to feed your children vegetables instead of jam. But what are the healthiest foods for children and how to get them to eat them? Read expert advice supplemented with our top 10 healthy baby foods.

Anyone who has ever tried to feed a child (with something other than cereals or ice cream) knows that this is not easy and children do not always eat what you want. It is stressful to try to figure out what to do to fully feed their small bodies. Also, just because something is served doesn't mean your kids will eat it. However, children need healthy fats, which are good for their brain, calcium for bones and all the vitamins and minerals that vegetables offer - and much more. To eliminate some of the stress and make sure you offer your child the healthiest foods, we provide you with expert nutrition tips as well as a list of the top 10 healthy foods for kids.

These 10 foods are not only super-healthy for your children (and for you!), But they are also universal and easy to prepare.

1.  Yogurt

"Yogurt is a great option for breakfast, afternoon snack or even dessert, but you have to be careful about the added sugar content," says Katie Andrews, a children's nutrition coach. "It's a healthy, filling breakfast, but check the protein and vitamin D levels, because these are nutrients that many children lack." Yogurt also provides probiotics, good bacteria that are important for maintaining a healthy gastrointestinal tract. . An easy way to choose a healthy yogurt? Buy plain yogurt without added sugars. Most yogurts that are flavored contain added sugar; some new products are flavored only with fruit, but plain milk is always a safe choice. It's easy to add flavor yourself,In the photo: Cups with fruit and yogurt "Pineapple"

2. Legumes

Bean foods (beans, lentils, chickpeas) are an unpretentious superfood. They are rich in protein and fiber, and in addition, are inexpensive and take little time to prepare. Buy low-sodium canned beans such as black beans, chickpeas or beans. Just open the can, rinse them to remove the extra sodium and add to each dish. "Replacing ground beef with beans or adding chickpeas to pasta helps maintain high-quality lean protein while adding a key nutrient: fiber," says Andrews. "Children aged 4 to 8 need about 25 grams of fiber a day, and most products offered directly to children, such as fruit snacks and cheese crackers, contain small amounts, if any.

3 eggs

One large egg has 6 grams of protein and supplies vitamin D, vitamin B12 and iron. Some eggs are also fortified with omega-3 fatty acids, which help children's brains develop. Don't worry about cholesterol, because trans fats have a greater effect on raising bad cholesterol than eggs. For breakfast, skip pastries, fried foods and processed meats and mix some of your children's eggs instead. If your children are not fans of scrambled eggs, try different options such as egg salad or egg sandwich. Pictured: Toast with avocado and egg

Eggs are also a great food to feed babies. Doctors used to recommend not laying eggs until babies are 12 months old, but now research shows that introducing food allergens between 6 and 12 months can help prevent food allergies.

4. Avocado

Avocados are an easy way to get healthy fats into your child's diet. They are high in monounsaturated fats, which reduce inflammation and maintain normal cholesterol levels. The fat moves through the digestive tract slowly, so it keeps children full longer. But the best part of the avocado? The many opportunities it gives us. You can eat them with a spoon, melt toast, add them to a puree, mix in a chicken or tuna salad or make a pasta sauce like avocado pesto. Avocados are also a great first food for babies.

5. Sweet potato

Do you have little time and need something nutritious? Wash the sweet potatoes,

cut it into strips on baking paper and put it in the oven for a few minutes. Allow it to cool, then serve it to your child. Whether your child is 6 months old, 6 years old or 16, sweet potatoes are attractive to all ages (because they are sweet!). They are full of vitamin A (over 300 percent of the daily value for an adult), fiber and potassium. Limiting salt and increasing potassium keeps blood pressure and heart healthy.

6. Milk

Milk helps build healthy bones because it is full of calcium and vitamin D. A cup of tea is high in phosphorus, vitamin B12 and potassium and has 8 grams of protein. Babies should not drink cow's milk until they are 1 year old. Offer whole milk until the age of 2, but be careful not to overdo it so that they can take other foods. After the age of 2, children can drink low-fat milk by eating three servings of dairy products a day - this includes yogurt and cheese as well. If your child does not like cow's milk, today there are various alternatives on the shelves. But check the nutrition labels and choose unsweetened and more common options for your children. Most often there is a little added sugar to match the sweetness of the milk, which may be more pleasant for the tiny taste buds. Each alternative milk has a slightly different nutritional profile; soy milk has the most protein. And you will get the same benefits from calcium and vitamin D, as long as the milk is fortified with them.

7. Nuts and seeds

Replace crunchy baby snacks (you know the ones I'm talking about, the ones that are practically just air) with low-fiber, nuts and seeds to provide a healthy trio of fiber, protein and healthy fats. Make a variety by making a mixture of cashews, walnuts, almonds, pecans, sunflower seeds, chia seeds and more. If your child is allergic to nuts, seeds can be a safe choice and a good way to get important nutrition. Nuts are high in magnesium, a mineral that is crucial for bone development and energy production. Walnuts, chia seeds and flax seeds are high in alpha-linolenic acid (ALA), a type of omega-3 fat that the body cannot make on its own (so you should consume them). Serve nuts alone or with dried fruit, put flaxseed in smoothies,

 

8. Whole grains

Whole grains provide a nutrient that is seriously lacking in most children's diets: fiber. Fiber keeps them full and healthy. Children need about 25 grams per day, but many snacks contain only 1-3 grams per serving. Look for 100 percent whole grain products or look at the list of ingredients (do not be fooled by marketing tricks and what is stated on the front of the packaging) should have at least 3-5 grams of fiber per serving. Easy whole grain baby foods include oatmeal, whole grain pasta, brown rice and whole-grain tortillas and bread. You can also use wholemeal flour or white wholemeal flour when making pancakes, cookies or pizza dough.

 

9. Berries

One cup of berries has 4 grams of fiber and is high in vitamin C and other antioxidants such as anthocyanins. Blueberries, blackberries and strawberries also have a lower sugar content than many fruits. Fresh fruits are an excellent breakfast for children and are a great addition to yogurt. If the fruit is out of season, buy unsweetened frozen fruit and mix it in an oat jar overnight or add it to smoothies.

 

10. Vegetables - all kinds!

Children and adults do not eat enough vegetables. However, the more color and variety of vegetables you offer, the better. Each flower supplies a variety of nutrients: leafy greens such as spinach and kale are high in vitamin K, oranges and red vegetables are vitamin A, peppers are full of vitamin C, and cruciferous vegetables such as broccoli, cabbage and cauliflower contain fighting compounds. with cancer and promote the development of good intestinal bacteria.

"It's really about removing the 'fear' of vegetables - while a slice of pizza is very affordable, a stalk of broccoli can look scary," says Andrews. "So make vegetables easy and affordable. Wash and cut the celery, carrot and cucumber sticks and keep them in the fridge for breakfast. If you have a little free space, plant a small garden with cherry tomatoes and mini peppers; when children grow their own food, they are proud of the results and therefore will want to enjoy their wealth. Andrews also recommends introducing new vegetables, along with those a child is already familiar with: "Make your own meals or pizza at home in the evening, it's a great way to encourage little cooks!"

Do not give up after offering vegetables several times. You need to offer new things many times. Changing the way you serve vegetables can also help. Some children will not eat raw tomatoes, but will eat boiled diced tomatoes in pasta sauce.

Here is a sequel with tips on how to get kids to eat these healthy foods!