Highly nutritious food is vital for children's growth and development. Every parent certainly wants to see their child grow and develop optimally. Therefore, it is not surprising that they always strive to provide healthy food for children that is rich in nutrition.
However, children are sometimes reluctant to eat healthy foods, such as vegetables. Therefore, parents must consider how to ensure that children still receive adequate nutritional intake from these foods.
You should pay attention to the list of healthy food menus for children, along with tips, so that children will be more inclined to eat them.
Highly Nutritious Healthy Food for Children
Some sources of healthy food for children that are nutritious and also delicious include the following:
1. Eggs
One of the healthy food menus for children is eggs. Eggs contain numerous nutrients, including omega-3 fatty acids, vitamins, folic acid, and choline, which are beneficial for children's brain development. You can give your child one egg per day. However, if your child is allergic to eggs, it is best not to give them at all.
2. Vegetables
The next healthy food for children is vegetables. You can introduce various types of vegetables to your child from an early age, such as carrots, corn, potatoes, legumes, and so on.
Cooked carrots are beneficial for the body because they are high in fiber, vitamins A, C, and potassium. Vitamins A and C are known to be good for eye health and boost immunity.
To prevent your child from refusing to eat vegetables, try serving them with an attractive appearance or design, such as their favorite character.
3. Yogurt
Healthy food for children that is widely liked is yogurt. Yogurt contains high probiotics, so it can maintain the health of the digestive tract and increase your child’s appetite.
Furthermore, yogurt is also rich in calcium, which is beneficial for bone and tooth growth. Look for yogurt with packaging that indicates live active cultures. This writing suggests that yogurt contains active bacteria, is low in fat, and has no added sugar.
4. Milk
Milk is known as a high-calcium drink. In addition, milk contains vitamin D, essential for bone health, and protein, which is suitable for children's growth and development.
The recommended milk consumption for children varies depending on their age, but on average, each child drinks 2-4 glasses of milk per day. If your child is lactose intolerant, you can give them lactose-free milk.
5. Cereal
Often, kids enjoy eating cereal as a healthy food option. Choose whole grain cereals with calcium fortification and added fiber. Or cereals that provide additional iron as well as vitamins and minerals. To promote a healthier lifestyle, consider adding pieces of your child’s favorite fruit, such as strawberries or bananas, to their meals.
6. Peanut Butter
Some parents are reluctant to give peanut butter as a healthy food option for children because they are concerned about its high fat content.
The fat content in peanut butter is indeed relatively high, but it is primarily composed of monounsaturated or polyunsaturated fats. This type of fat is better than saturated fat found in other high-fat foods.
So, there's nothing wrong with giving peanut butter to your child. However, choose one that is low in fat or rich in vitamins A, E, B6, folic acid, iron, magnesium, or zinc as an additional source of protein.
In addition, it should also be noted that peanut butter, or nuts in general, can also cause allergies in children, so you need to pay attention to whether your child is allergic or not.
7. Tuna Fish
The good news is that many children enjoy eating tuna fish. So, you don't need to bother persuading them to eat this food. Tuna fish is suitable for consumption because it contains protein, omega-3 fatty acids, vitamins, and minerals.
Even so, ensure your child consumes it in moderate portions, which is approximately 60 grams per serving, equivalent to one serving of fish.
To make your child more interested, you can serve it in the form of a sandwich. Use low-fat mayonnaise and whole wheat bread to make it healthier.
8. Salmon
In addition to tuna, you can also give salmon as a healthy food for children. Salmon contains high levels of omega-3 as well as vitamins A, D, and selenium.
This combination of nutrients is beneficial for enhancing your child's memory and brain function. Additionally, it can help maintain a healthy nervous system and function as an antidepressant. Moreover, salmon also contains calcium and calcitonin, which can help increase bone mass and strength.
9. Lean Red Meat
The best source of iron that is easily absorbed by the child's body is lean red meat. You can give this food to your kid in amounts of up to one ounce per day, allowing the child's body to more easily absorb iron from other food sources.
Lean red meat also contains zinc, which can help maintain your child’s memory.
10. Green Beans
The following healthy food menu for children is green beans. This type of food contains a wide range of complete nutrients, including complex carbohydrates, protein, vitamin C, folic acid, iron, zinc, and many others.
These various nutrients have been proven to help optimize your child's growth and development, as well as their overall brain function.
11. Mineral Water
A child's body has a higher water composition and is more susceptible to dehydration when sick. Therefore, it is essential to ensure that your child's fluid needs are met.
One way to encourage your child to drink enough mineral water is to provide them with a healthy option. Mineral water is beneficial in supporting the digestive system, which can aid in the growth and development process.
In addition, drinking mineral water can also support increased brain performance, making children smarter. Children will also be more active in carrying out daily activities because the function of their body organs is maintained.
Those are some healthy foods for children that are nutritious and delicious. As a parent, ensure that you always meet your child’s nutritional needs to maintain their health and allow them to grow and develop optimally.
Don't forget to invite your child to drink #AQUADULU regularly, according to their age. AQUA, as a healthy and quality mineral water, is pure and protected. The freshness of AQUA water is derived from selected mountain springs that are processed naturally and have undergone more than 400 quality tests without being touched by human hands.
AQUA also strives to protect the ecosystem surrounding its water sources, maintaining the natural purity of the minerals and the sustainability of the water sources. The purity of AQUA provides the goodness of nature for your family.
