Experts note the range of vitamins and minerals that are needed by children for appropriate development.Some families, however, have certain problems when it comes to providing these nutritional needs for their children. Especially when the children in question are picky eaters, or have meager appetites. Here then is a list of foods that kids love to eat, and that are also very healthy:
1. Meat--Rich in protein and vitamin B. Meat also provides the niacine, copper, and iron that a developing body needs. Meat is also one way to get more choline, which helps brain development. The same cholesterol and fat that some adults try to avoid are actually good for the bodies and brains of children. For a balanced meal that includes meat, you could try a meat and vegetable stew. And of course, every now and then children should be allowed to eat hamburgers and such, though not always. Another great way to bring together meat with vegetables is through barbeque-ing and grilling.
2. Eggs--These are great for kids because of all the protein in them, as well as the wide range of vitamins and minerals. Also, a high level of choline, the brain booster, is in eggs. Eggs can also be cooked in such a wide variety of different ways.
3. Milk--Calcium and phosphor are two minerals necessary for healthy bone development. These two minerals are present in abundance in milk. Milk protein offers up carbohydrates, magnesium, and vitamin A.
4. Berries--These are wonderfully nutritious, for adults and children alike. Blueberries, strawberries, and blackberries all offer up potassium, vitamin C, fibers, carbohydrates, and anti-oxidents that fight against free radicals. Fresh strawberries should be a part of every child’s diet. And of course, if you want to introduce even more vitamins with them, try mixing them with youghurt, or whole grain flakes.
5. Tuna fish--One of the best ways to bring more protein, niacin, vitamin B, iron, and zinc into the diet. Tuna fish with small amounts of oil is also rich in omega 3. And of course, unsaturated fats are great for brain development. Of course, you need to be careful with the amounts of tuna fish you consume, due to mercury levels. Tuna fish is great on salads too.
6. Yoghurt--This is one food that almost all kids just love to eat. And it has lots of protein, calcium, carbohydrates, vitamin B, zinc, and phosphor. Eaten alongside fresh fruit, it’s even better and more nutritious. You could even freeze your youghurt with fresh fruit, and eat it like this.
7. Cheese--Another great food for kids, full of calcium, protein, and vitamin B12, as well as phosphor. Research also shows that cheese eaten after main meals prevents tooth decay. You can try giving children cheese in sandwiches, or cheese sprinkled on certain soups. Also, try cheese on top of salads, and as a garnish for certain vegetables.
8. Whole grains--Whole grains boast folic acid, iron, zinc, and vitamin B, and some even have vitamin D and calcium too. Make sure you are paying close attention when purchasing pre-packaged whole grain foods though--check for levels of unsaturated fat and trans-fat. Pay no attention to claims on the fronts of pacakages, always make sure you examine more closely the nutritional values posted on the backs of the packages.
9. Broccoli--Full of fiber, broccoli is a super food for kids. It is full of a range of vitamins and minerals, and helps eyesight while also preventing cellular damage. When children eat raw broccoli, they get all the nutrition they need. If your child likes broccoli, you could try frying it up quickly in oil, or perhaps stewing it in the oven with other vegetables. Or try using it as a salad decorator.
10. Sweet potatoes--Most children love the taste of these naturally sweet vegetables, which is loaded full of fiber, potassium, vitamin C, pholate, vitamin A, calcium, and iron. This is one of the vegetables highest in nutritional value in the world. And you can cook it so many ways--make a puree from it, fry it up, or cook it in the oven. This is also a great choice for diabetics, as it helps balance blood sugar levels naturally.
