Top 10 Foods for Kids

The rate of growth and development of children depends to a large measure on the adequacy of the diet consumed by them. Children are extremely vulnerable to infection, where the diet is poor in quality. Frequent attacks of infectious diseases further increase the requirements of various nutrients. Therefore, careful food selection is essential to ensure that a child receives the right amounts of nutrients.

Top 10 foods for kids

Top 10 foods for kids

Poor selection of foods for kids not only leads to nutrient deficiencies but also increases obesity or both. Growth requirements of growing children combined with physical activity play an important role in determining a child’s nutritional needs. The nutrients needed by children are the same needed by adults, but the amounts vary. Thus, including nutritious foods for kids in the diet helps for growth and development.

Children need carbohydrates and fats that provide energy for growth and physical activity. Proteins to build maintain and repair body tissues. They also need a variety of vitamins and minerals which support growth and development during childhood.

Here are top 10 foods which are good for kids to provide various nutrients:

1. Whole grains: Whole grains provide the best nutrition to the growing children. Whole grain refers to a grain milled in its entirely, not refined. It provides the essential carbohydrate for energy and also offer necessary fiber, vitamin, and minerals.

2. Milk and milk products: Protein and calcium in dairy products provide fuel  for the brain and the body. Milk proteins help to build brain tissue, while milk’s calcium keeps kids bone and teeth strong. Many children are fussy for drinking milk so instead of milk one can provide different milk products like low fat cheese and yogurt. Yogurt not only provides protein and calcium, it contains healthy bacteria to boost immunity and aids in digestion.

3. Eggs and fish: Eggs and fish are the great source of protein. Eggs provide good quantity of vitamin B, vitamin E and mineral zinc. Fish are known as the richest source of omega 3 and 6 fatty acids which helps in the proper development of brain.

4. Dry fruits or nuts: Nuts and dry fruits are rich potential sources of protein. They provide different types of vitamin and minerals too. As these are excellent foods, you can mix them with other dishes to add taste.

5. Oatmeal: Oatmeal provides good quality of carbohydrate, fibre, full vitamin B, calcium, zinc and iron. Oatmeal’s are the fabulous breakfast option.

6.Fruits: Fruits contain various vitamins and minerals that are good for kids. Fruits can be consume whole or  in juice form. Whole fruits are better than juices as they contain more fiber than the juices. The healthiest  types of fruits to consume includes, melon, kiwi, apples, oranges, strawberries, etc.

7.Vegetables: Eating vegetables provide number of health benefits,particularly when kids consume. Some best vegetables for kids are carrots, broccoli, spinach, sweet potato etc. All vegetables provide good amounts of fibres, different types of vitamins and trace minerals.

8.Beans: Beans are again a good source of protein as well as fiber and calcium. They also help guard against heart disease and high cholesterol, which are now not the adult-only problem.

9.Cocca: Cocca powder has one of the highest concentrations of flavonoids. Flavonoids is a compound known to improve blood pressure, heart and oral health. They also protect skin from sun damage. One can increase consumption of cocca powder to kids by using it various ways like sprinkle it on pancakes, French toast or melt some dark chocolate and dunk fruits in it.

10.Peanut butter: Peanuts butter is very famous around kids. They are good sources of vitamin B, phosphorus and a fair source of iron and calcium. If a child is not allergic to peanut, peanut butter can always be the best breakfast or tiffin option to provide protein and fiber in the diet. One can also use peanut butter in sandwiches or as a dip for fruits and vegetables too.