Important nutritious foods in child’s meal:
Fruits
Fruits are the must added food items in child’s daily meal. It is the natural source of vitamins and minerals. Fruits contain loads of essential micro nutrients which leads to the growth of the children. You can add citrus fruits like oranges, grapes, lemon loaded with vitamin C in the form of fresh juices. Fruits like Apple, Mango, Papaya which are rich sources of vitamin A are used to make salads. Pine Apple, chikoo are rich source of fibre. Banana are rich in potassium.
Vegetables
At least 2/4th portion of meals should be Vegetables as they are good sources of vitamins and minerals. Add colourful vegetables like Carrot, Beetroots, purple cabbage, capsicum in diet regularly. Potatoes are rich in carbohydrates. Green leafy vegetables, Beans, Plantains are good source of fibre. Adding vegetables to soups, vegetable curries, salads are good ideas to incorporate veggies to the kids diet. Kids will also enjoy Vegetable Sandwiches, veggie rolls and cutlets.
Dairy Products
Milk is one of the best sources of Calcium and main source of nutritious foods for Children for bone development. Add milk and milk products in a healthier way to the daily meal. Children love to have Milkshakes. Paneer are rich in protein. You can make healthy Paneer tikka and kebabs. Butter milk, Flavored Yogurt which is probiotics helps to maintain healthy gut. You can use curd in salad dressing and also make curd raitha. Check this interesting healthy Mango Milkshake recipe to incorporate the goodness of milk and Fruits in your child’s diet.
Egg
Children need proteins for growth as proteins helps in the formation of muscle building. Eggs are best and affordable source of Protein. Consuming 2 boiled eggs daily helps to manage daily protein level in Kids. You can add Scrambled eggs with lot of veggies or Egg stuffed rolls to make your little ones meal healthier.
Dry Fruits
Everyone likes Dry fruits especially growing little children loves to have it regularly. Adding dry fruits to milkshakes, salads are easier option to add this incredible source of proteins and healthy fats to your kid’s meal. Handful of mixed dry fruits or using crushed dry fruits as toppings for salads or Ice-creams are healthier snacking options. Add Cashews, Walnuts, Almonds, pistachios, raisins, Figs and Dates to the munch list.
Pulses and Legumes
These are the rich sources of complex carbohydrate and proteins. It also contains essential nutrients like vitamins and minerals. Pulse and legumes should be added in daily diet as it gives energy for the whole day. Consuming few portion of rice or wheat based foods keeps fuller for longer time. Add legumes like Chickpeas, Soy beans, Peas, Peanuts, kidney beans and broad beans to make healthy dishes.
Millets- Essential nutritious foods in child’s diet
Millets are good source of fibre, minerals and vitamins which is gut friendly. It also contains magnesium which is good for the function of heart. Millets helps in lowering blood sugar levels and control cholesterol. You can substitute millets instead of Rice and wheat to maintain body weight. We can make many healthier recipes using millets.
Meats
These are the rich sources of lean protein which in growth and development. It is recommended to use fresh meats. Meats are one of the essential nutritious foods for Children. To reap the full benefits Avoid processed meat and poultry which contains unsaturated fats. You can make healthy soups, Curry and many lip smacking recipes using meats which kids love.
Fish
Fishes are the incredible source of Omega 3 Fatty acid which helps in Child’s brain development. Also it is a good source of essential minerals like calcium and Phosphorus. Fishes are rich in vitamins especially B2. It is recommend to have fishes at least 2 times a week for getting the benefits. Steamed and Boiled fishes are good options to retain the healthy nutrients and it is the best choice of nutritious foods in child’s diet .