Some of the healthier food For children are oats, Greek yogurt, pumpkin, beet, avocado, kale, dried beans, spinach, broccoli, walnuts and others that I will detail below.
Eating healthy can be difficult for adults, but for children, it may seem almost impossible. With their palates and their tastes limited to pizza and chips, children are not exactly the best lovers of salad.
But with some clever tricks and ideas, you might be surprised how simple family eating can be.
Healthy food for children
1- Oats
Nutritious and easy to make, oatmeal has long been one of the favorite breakfasts in half-hearted homes.
In recent years, however, it has also been widely acclaimed as part of a diet that can lower cholesterol. An oatmeal dish contains 6 grams of soluble fiber which helps to decrease the total and the LDL cholesterol .
The best thing is that you can add hundreds of additions according to the taste of your children like fruits, cocoa, coconut, cinnamon, yogurt, nuts, etc.
2- Greek yogurt
Like regular yogurt, Greek yogurt is rich in calcium and probiotics. But with half the sugar and twice the amount of protein, Greek yogurt can be a healthier choice.
Check the fat content and, if your child is more than two years old, you can opt for the fat version. You should also avoid those with added sugar.
Natural yogurt is the best ally of the child's digestive health. Contains healthy bacteria to help prevent infections.
3- Pumpkin
There are many varieties of winter squash with a range of different flavors and textures, which makes them an incredibly versatile winter ingredient.
One thing they all have in common, possess great nutritional properties that can help with lung health and resistance to inflammation along with other benefits.
Thanks to its content in Beta-carotenes , The pumpkin is excellent for protecting the health of the eyes and strengthening the immune system.
4- Beetroot
The Beets are extraordinarily nutritious . They are full of folic acid, manganese and potassium. That makes them as healthy as autumn vegetables.
You can try mashed potatoes and your kids will love it. They have a sweeter taste.
5- Avocado
Like olive oil, avocado is rich in Monounsaturated fats . It is also rich in fiber. Both are excellent for your children's diet.
The avocado is ideal for replacing baked goods that have butter and you can also add as a puree with lemon juice and hard boiled egg to toasted to make them more nutritious and with less sugar content.
6- Skim milk
Contains proteins of excellent quality calcium, riboflavin And vitamins A and D but without the amount of fat contained in the regular version.
If your child does not like milk infusions, you can try making fruit smoothies or chocolate.
7- Salmon
It is an excellent source of heart-healthy omega-3 fatty acids, as well as vitamins D and B12. Omega-3 fats are also known to boost brain development, Reduce the risk of depression And have excellent anti-inflammatory powers.
Be sure to choose the wild type, which is lower in mercury and higher in omega-3 fatty acids.
The best way to prepare salmon for your children is in the form of a sandwich, which you can make in healthy version and without processed meats. Add vegetables and low-fat mayonnaise or avocado puree.
8- Kale
In the summer, it is easy to get plenty of fresh and healthy vegetables, but when the weather gets colder it becomes more difficult.
However, the kale is fresh and delicious even in the winter months. And that is very good because it is One of the healthiest vegetables that exists , With great contribution of vitamins A, C and K.
9- Dry beans
Not only Beans and the vegetables Have a lot of protein, fiber, iron and folic acid, can also be a powerful ally in the fight against cancer .
These foods are usually not digested well in children, so be careful to let them soak first about 4 or 6 hours and then cook for 20 minutes.
10- Spinach
Thanks to their high content of iron and calcium, spinach is an excellent food for children, especially those who are between the ages of 6 and 11.
It is also a great source of vitamins A, B9, C, E and K as well as fiber.
11- Eggs
They provide a relatively low calorie source of protein, B vitamins, and omega-3 fatty acids.
There is no problem with the cholesterol content of the yolk since it was found that high blood cholesterol levels are not determined by the intake of this compound through diet.
12- Nuts
Nuts are very high in fat, so it may be surprising to know that not only are they very rich, but it is one of the Foods that can lower bad or LDL cholesterol .
The walnut in particular, is one of the nuts Ideal to include in your diet .
They are an excellent food to keep associated with children who have the habit of eating at all times and may even increase serotonin levels.
Some of the most beneficial properties of nuts are that they are high levels of omega-3 fatty acids, fiber, vitamin E and plant sterols that lower cholesterol.
13- Broccoli
Broccoli is an excellent source of iron, vitamin A and fiber in our diet. It is high in all kinds of vitamins and minerals and has virtually no nutritional disadvantage.
The only thing you should keep in mind is that you need to cook it well so that it can be properly digested.
14- Tofu
It is an excellent protein source that can be used in both sweet and savory dishes.
As an alternative to red meat, try to incorporate tofu, which is also a complete protein but unlike meat, has no cholesterol, is low in fat and has high calcium content.
Tofu or tofu, however, does not have the same amount of iron as meat, so be moderated with these changes.
15- Olive oil
Compared to other fats such as butter and vegetable oils, the olive oil Has a relatively high proportion of monounsaturated fats, which have been linked to a reduction in the risk of coronary heart disease.
Just make sure that the increase in olive oil consumption corresponds to a decrease in other fats. You can replace the common vegetable oil with olive oil without any problem.
Here You can know other benefits of olive oil.
16- Sweet potatoes
Also Known As yams , Have a high content of fiber, potassium and Vitamin A And are ideal for making croquettes that children can take to school.
You can also prepare them in the form of sticks in replacement of French fries to eat with sauce.
17- Garlic
Garlic has long been considered to have medicinal properties .
While the effects are still a bit confusing, it has been proven that a diet with a lot of garlic is associated with a lower risk of cancer and heart disease. This is due to their compounds derived from sulfur.
18- Quinoa
The quinoa Has become a popular alternative to grains in the US. in recent years. With its relatively high content of protein and calcium and pleasant nutty taste, this is no surprise that it has taken a lot of relevance.
It is a pseudocereal that can be used in different ways like pasta, in salads, etc.
19- Flaxseed
According to the Mayo Clinic, linseed Is rich in fiber, omega-3 fatty acids and Lignans (Beneficial photochemicals).
It has been shown to lower total blood cholesterol as well as LDL cholesterol. In order to take advantage of these benefits, use ground flaxseed. You can use it to grind vegetables and meats and replace the breadcrumbs.
20- Blueberries
Fresh fruit is always a healthy choice when you are looking for something sweet, but the Blueberries , Which are rich in antioxidants, are particularly good for children.
Thanks to their antioxidant content, these fruits can promote heart health and improve memory. Ideal for children in school.
Blueberries have also been shown to reduce excess visceral fat, fat that builds up in the belly zone surrounding vital organs and which is associated with obesity and diabetes.
Blueberries are easy to consume for children, whether in salads or in desserts and ice cream!
21- Spirulina
The Spirulina Has been shown to stimulate immune function and to combat anemia. It is also full of beneficial nutrients such as vitamins A, C, E and B6, and provides twice the recommended daily dose of riboflavin, and almost double that of Thiamine .
But that does not mean that it will be easy for your children to eat it. To be able to enrich your food with this algae, try adding spirulina powder to your cakes and shakes. Spirulina has a neutral taste and you will not notice its presence.
22- Cocoa
The consumption of sugar-free black chocolate and cocoa have been linked to lower blood pressure, health of blood vessels, and improved cholesterol levels, among others Benefits and properties .
Chocolate contains Polyphenols Which help prevent cancer and cardiovascular disease. In addition, they are excellent for the health of the nervous system.
23- Tomato
It is the largest dietary source of Lycopene , A potent antioxidant that has been linked to a reduced risk of cancer and anti-inflammatory functions.
Incorporating tomatoes into the family diet is not difficult. You can try with salads, smoothies with different vegetables, gazpacho and tomato sauce.
Here You can know other benefits of tomato.
24- Oranges
The Oranges Are known to have a lot of vitamin C, but are also full of fiber, folic acid, potassium, vitamin B1, and even calcium.
Try to have your child do not consume orange juice, as it loses the fiber that is in the pulp and helps prevent the sugar from being absorbed quickly.
This results in less concentration in the school and a feeling of hunger and fatigue.
25- Coconut
Saturated fats of coconut and coconut oil are back to fashion.
These healthy fats in coconut oil have been linked to immunoprotective properties, cholesterol reduction, weight loss, mineral absorption, and stabilization of blood sugar.
All this is great news for parents, since the coconut oil It is naturally sweet and creamy and is easy to incorporate into a variety of family meals.
26- Cabbage
It has a soft, crunchy taste that children tend to accept more than the usual green salad greens.
And cruciferous vegetables such as cabbage, broccoli and kale are known to contain phytonutrients for reducing the risk of many types of cancer as well as improving digestion.
It also helps flush toxins out of the body by activating certain enzymes. You can add cabbage To diet through a salad with low-fat mayonnaise; Crush and add in soups or Asian noodle dishes.
27- Basil
This herb is packed with antioxidants vitamins A, C and K, as well as iron, potassium and calcium and can help improve digestion. The basil has a delicious aroma and flavor.
Some ways to add basil to your child's diet: prepare a pesto and salse over the chicken breasts or stir in the cooked pasta.
If your child does not like to see small green spots in their food, mash the basil until it is superfine and you can hide it in sauces, soups, and meatballs.
28- Cinnamon
Research shows that this spice can help regulate blood sugar, which helps prevent snacking of meals on children, especially in the middle of the morning.
You can add cinnamon On oats, pancakes, cereal and yogurt, and add an extra dash of cinnamon for muffins or pancakes.
And what other healthy foods for children do you know?
References
- American Dietetic Association. Dietary guidelines for healthy children aged 2 to 11 years - Position of the ADA. Journal of the American Dietetic Association 1999; 99: 93-101. 1999.
- Campbell K, Waters E, O'Meara S, Summerbell C. Interventions for preventing obesity in children. Cochrane Database Syst Rev 2001; (1): CD001871. 2001. PMID: 18440.
- Dagnelie PC, et al. Macrobiotic nutrition and child health: results of a population-based, mixed-longitudinal cohort study in The Netherlands. American Journal of Clinical Nutrition 1994; 59: 1187S-1196S. 1994.
- Hirai Y. [Recommended dietary allowances and nutritional assessments in infants and children]. Nippon Rinsho 2001 May; 59 Suppl 5: 749-56. 2001. PMID: 18400.
- Jequier E. Is fat intake a risk factor for fat gain in children?. J Clin Endocrinol Metab 2001 Mar; 86 (3): 980-3. 2001. PMID: 18460.
- Serdula MK, Alexander MP, Scanlon KS, Bowman BA. What are preschool children eating? A review of dietary assessment. Annu Rev Nutr 2001; 21: 475-98. 2001. PMID: 18420.
- Serra-Majem L. Vitamin and mineral intakes in European children. Is food fortification needed? Public Health Nutr 2001 Feb; 4 (1A): 101-7. 2001. PMID: 18450.
- Tomkins A. Vitamin and mineral nutrition for the health and development of the children of Europe. Public Health Nutr 2001 Feb; 4 (1A): 91-9. 2001. PMID: 18430.
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