8 Foods Which Kids Must Eat

It is important to include foods from all groups in diet of children so that they get all the nutrients required for their growth and development. Read on to know about the top 8 foods which you must include in your child’s diet.Encouraging kids to have a healthy lifestyle is very important. Along with asking the kids to practice exercises and workout, parents should also practice introducing healthy food in the family diet. Kids need protein, carbohydrates, fats, vitamins, and minerals to grow up – and here is the list of 8 foods that your kids must eat to fill the daily nutritional requirement. In this articleFruitsVegetablesEggsFishDairy ProductsWhole GrainsNutsBeansFruitsFruits provide fiber, essential vitamins and minerals, and any fruit is good for your kid. Berries are the best – protects against heart disease, diabetes, improves brain function, reduces unwanted fats. Oranges are excellent source of vitamin C, and as you know, an apple a day keeps the doctor away. Mix fruits of different colors and make your kid’s snack-bowl interesting. You can also mix with granola and serve with milk.VegetablesLoad your kid’s diet with veggies. Tomatoes have lycopene that fights cancer – you can use tomato sauces in pastas or meatballs or dips. Cabbages, broccoli, etc. have phyconutrients, fiber, and vitamins – you can pack your kid’s salad bowl with these along with a little mayo. Add sweet potatoes in sandwiches, which are good in alpha and beta carotene. Also, consider spinach, which is full of vitamins and iron, and basil, packed with antioxidants.EggsEggs are a source of high-quality protein, vitamin D, and antioxidants. Proteins help in body-building, vitamin D helps body to absorb calcium, and antioxidants help shielding skin from UV damage. Eggs even fill your kid’s stomach if taken in breakfast. For vegetarians, tofu is a good substitute for eggs.FishFish are good source of protein and omega-3 fatty acids, which help in boosting brain development and providing anti-inflammatory powers. Salmon and tuna are healthy and kid-friendly fish among many other options. Vegetarians can opt for other healthy food items to fulfill the protein and omega-3 fatty acid requirements. Dairy ProductsProtein, important for growth, and calcium, important for kids’ strong bones and teeth, are abundant in dairy products. Milk provides fuel for your kids’ brain and body. Yogurt contains healthy bacteria that boosts immunity and aids digestion. Cheese is also an ideal source of protein. You can easily spread cheese on your kids’ sandwiches and salads.Whole GrainsWhole grains are having high quantity of fiber, which gets digested slowly and thus provides kids a steady supply of energy. Opt for whole wheat bread, whole-grain cereals, oatmeal, brown rice, and whole-wheat pasta and pizza base.NutsHeart-healthy unsaturated fats are abundant in nuts. They are great for your kids’ heart, growth, and development. Give your kids’ a trail mix of nuts and whole-grain cereals in the morning with some fresh fruits and milk – this will keep their whole day energetic. For younger kids you must include grinded nuts in the diet.BeansBeans provide protein, fiber, and calcium. It is a plant-based iron and your body cannot absorb such iron, so you must club beans with vitamin-C rich food like lemon juice or sweet potatoes to boost iron absorption in your kids’ body. Prepare curries with beans or put them in vegetables, whole-wheat burgers, which your kids will enjoy.If you teach your kids to eat healthy foods at an earlier age, they will start growing up while loving the food. Thus it will be easier for making them understand the importance of health and nutrition in future.Which foods are essential for right growth and development of children? How to encourage children to eat healthy foods? How to deal with fussy eaters? Discuss here.