They know that it is better to feed your children vegetables than ice cream. But what are the healthiest foods for kids and how do you get them to eat them? Read on for expert advice, as well as our 10 best healthy foods for kids.
Anyone who has tried feeding a child (anything other than cereal or ice cream) knows that they don’t always eat what you want. Figuring out what to do to feed their little bodies is stressful. Just because it’s served doesn’t mean your kids will eat it. But children need nutritious foods, healthy brain fat, calcium for bones, all of the vitamins and minerals vegetables provide, and much more. To relieve stress and make sure you are feeding your child the healthiest foods, we have compiled knowledgeable mealtime tips and a list of the 10 healthiest foods for kids.
Milk
Milk helps build strong bones because it is high in calcium and vitamin D. An 8-ounce glass is also high in phosphorus, vitamin B12, and potassium, and contains 8 grams of protein. Babies should not drink cow’s milk before the age of 1 year. Offer whole milk for up to 2 years, but keep it under 32 ounces during the day or it may be too full to eat. After the age of 2, children can drink low-fat milk with the goal of three servings of dairy products per day. Yogurt and cheese count too. If your child doesn’t like cow’s milk, there are several alternatives on the shelves today. However, check the nutrition labels and choose simple or sugar-free varieties for your kids. Plain may have some added sugar that matches the sweetness of cow’s milk, which can be more appetizing for small taste buds. Each alternative milk has a slightly different nutritional profile; Soy milk contains the highest amount of protein. And you get the same calcium and vitamin D benefits as long as the milk is fortified.
Nuts seeds
Replace a healthy trio of fiber, protein, and healthy fats with crispy, low-fiber, kid-friendly snacks (you know those that are practically airborne) with nuts and seeds. Throw it in with cashews, walnuts, almonds, walnuts, sunflower seeds, chia seeds, and more. If your child has a nut allergy, seeds can be a safe option and a great way to get essential nutrients. Nuts are rich in magnesium, a mineral that is essential for bone development and energy production. Nuts, pecans, chia seeds, and flax seeds are high in alpha-linolenic acid (ALA), a type of omega-3 fat that the body cannot produce (so it must be eaten). Serve nuts as is or with dried fruit, add flax seeds to smoothies, sprinkle chia seeds on peanut butter toast, and use sliced almonds for chicken bread instead of breadcrumbs or make your own granola bars.
Grain
Whole grains provide a nutrient that is severely lacking in most children’s diets: fiber. The fiber keeps them full and regular. Children need around 25 grams per day, but many snacks only contain 1 to 3 grams per serving. Look for whole wheat or 100% whole grains on the ingredients list (don’t let the front of the packaging marketing fool you) and at least 3-5 grams of fiber per serving.
Simple whole foods for kids include oatmeal, whole wheat pasta (try half whole wheat, half white wheat if you can’t tolerate whole wheat), brown rice, and tortillas. and whole wheat bread. You can also use whole wheat flour or white whole wheat flour to make pancakes, cookies, or pizza dough.
Berry
One cup of berries contains 4 grams of fiber and is high in vitamin C and other antioxidants like anthocyanins. Blueberries, blackberries, and strawberries also contain less sugar than many fruits. Fresh berries are a great snack for kids or a great topping for yogurt. When the berries are out of season, buy frozen unsweetened berries and toss them in a glass of oatmeal or smoothie overnight.
All kinds of vegetables!
Children and adults do not eat enough vegetables. If you can get your child to eat vegetables, congratulations! The more color and the more diverse the vegetables, the better. Each color provides different nutrients: leafy green vegetables like spinach and kale are high in vitamin K, orange and red vegetables contain vitamin A, bell peppers are full of vitamin C, and cruciferous vegetables like broccoli. Cabbage and cauliflower contain cancer drugs that are good for your diet. Intestinal bacteria.
(It’s really about eliminating the ‘fear’ of vegetables – while a slice of pizza very accessible, stick of broccoli can be intimidating,” says Andrews. )Make the vegetables easy and accessible. Wash and cut the celery, carrot and cucumber stalks and keep them in the refrigerator for eating. If you have green space available, plant a small garden with cherry tomatoes and peppers. Sweet – when kids who own the food are proud of results and therefore more willing to enjoy the reward. (Andrews also recommends introducing veggies along with other veggies your child already knows) Make your own tacos or one Pizza nights at home are a great way to encourage young chefs! ”
Don’t give up after offering vegetables several times. Requires repeated exposure. (Changing the way you serve vegetables can also help.) Some children do not eat raw tomatoes but rather cooked tomatoes that have been diced in pasta sauce.