It is not only the adults but our kids also who need a good diet to stay healthy. Young children need a lot of energy in the growing age. A nutritious diet that is full of essential vitamins, minerals and other nutrients helps in the growth and development of children. Some foods help in maintaining the health of children while protecting them from childhood diseases. We will discuss such foods here. The top 7 super foods for healthy kids are as follows.
Children should eat oats for breakfast. Oats is a very healthy grain that controls the blood sugar, thus preventing diabetes. It gives a feeling of fullness and helps in eliminating bad cholesterol. Oats has a high amount of fiber and it is an energy giving food, which will help the kids in doing their activities. Use milk instead of water for cooking oats. Your children will love to eat oats if you add some topping like blueberries.
Dairy foods are very important for kids so make sure that they drink milk. The milk contains calcium and protein and these nutrients play a very important role in the functioning of body organs. They protect the kids from many diseases and health problems. If your child is two years of age or less than this, you should give cow’s whole milk. After this age, you can avoid whole milk and give fat free milk instead. Teenagers also need to take milk.
Yogurt is a must-have probiotic food for kids. It provides them with protein and calcium. Yogurt contains high amount of healthy bacteria known as acidophilus. This bacterium improves the digestion by acting in the instestines. It also makes the immune system strong. Looking at these benefits, you should include yogurt in your kid’s diet.
Sweet potato is a great vegetable for children. It is full of nutrients like potassium, beta-carotene, Iron and folate. It contains important vitamins like Vitamin A, E, C and B6. The vegetable is a rich source of fiber also. Kids love the taste of sweet potato. Eat the vegetable after mashing and roasting it. You can also grill it. If the kids like sweet taste, you can make sweet casserole from sweet potato. Most kids love to have French fries so instead of potato fries, you can prepare it with sweet potato.
Mango is a tropical fruit available in plenty during the summer season. It is very good for kids as it contains Vitamin C, which improves the immunity. Mango is a super fruit that improves the health of teeth and gums. Eating fresh mango is very good but kids love to have smoothies, puddings and desserts made from this fruit. The fruit is available in canned and juice form also. Another way to enjoy mango is to make its puree in a food processor, put it in ice cube tray in a refrigerator for freezing. Kids will enjoy the mango ice cubes.
Beans and Lentils
Children should eat beans and lentils. These two foods contain a lot of fiber. They contain protein and it is required by growing children for proper development. Protein also helps in a faster and effective wound healing. Beans and lentils can be eaten instead of meat and fulfils protein requirement for vegetarians. These two foods help in improving the mood while making the kids feel energetic. You can take dry or canned beans, which are easily available and they are inexpensive too. Pureeing or mashing is good way of cooking and eating beans and lentils. You can prepare soups and stews with them.
Dark Leafy Vegetables
Kids should include dark leafy vegetables in the diet. These vegetables contain high amount of Iron and phytochemicals, which improve the health and prevent many diseases. Leafy greens contain some other utreints that help in boosting the immune system. These vegetables are miracle foods that are very important for kids’ health. Most of the kids fuss about eating leafy greens so you should prepare these vegetables in a very interesting manner mixing them in other foods. If the dish is visually appealing, the kids won’t create a fuss.