6 Foods That Should Be In Your Children’s Diet

It is quite evident that children like food that is colorful, full of flavor and not always healthy. That’s why you should ensure that your child has a balanced and healthy diet that ensures trouble-free growth and development.

It is critical that you ensure that your child receives the necessary minerals as well as vitamins . Even more important is being able to reduce and avoid excess sugar and pointless calories as much as possible.

Below, we will detail some foods that should not be missing from your child’s diet.

1.Whole bread

There is an almost widespread belief that bread is fattening. This is true, but only when it is consumed in excess. But you should know that bread is absolutely necessary in your child’s diet.

Two slices of whole grain bread provides the amount of carbohydrates needed for energy.

The ideal portion that can be set aside for bread is 250 grams daily. The integral version is the perfect replacement for industrial breakfast foods. Try to choose those with wheat or rye. If you like cooking you can make this version at home and add more seeds and grains to make it even more appetizing.

2.Orange

As you may already know,  oranges have a lot of vitamin C, and in addition they cleanse your body and are diuretic . It’s an excellent idea to include an orange in your child’s diet each day.

Many parents get used to serving a glass of orange juice to accompany breakfast. However, be careful with the amount of sugar added, as the fruit already has a high amount of the ingredient.

A good alternative is to include an orange in your morning snack at school or in your afternoon snack. So he has the necessary vitamin C and will use sugar for energy.

3.Egg

It’s called the King of Protein and should be in your child’s diet. It is very easy to cook, combine with other foods and to eat.  Its protein value is higher than eating fish and meat because of the amino acids it contains .

For its convenience to prepare you can use the egg for breakfast. Take the opportunity to combine it with some vegetables such as tomatoes, mushrooms and peppers. In this way, your child’s breakfast will be more balanced.

4. Dried fruits

This group includes pistachios, dactyls, dried grapes, hazelnuts and almonds. Dried fruits should be in your child’s diet because they have many benefits:

• Proteins
• Minerals such as potassium, zinc, calcium, iron and magnesium
• fat that is healthy
• Type B and E vitamins

If your boy or girl is under 3 years old, choose ground dried fruit. This way she or he will be able to eat without the risk of choking.

The appropriate serving for a child is 20 to 25 grams. This represents 5 to 7 pieces, depending on the fruit, as they are very energetic. So avoid including nuts in your child’s nighttime diet.

5. Cabbage and vegetables

Any food from the kale family should be in your child’s diet . Also worth including broccoli, kale, green cabbage and Brussels sprouts.

These are foods with many benefits:

• Contain high amounts of antioxidants
• They are rich in vitamin B, which has a tranquilizing effect.

The best way to enjoy its benefits is to serve it cooked. But as we know your child will not like it so try to cut it into small pieces. And combined with other vegetables, in the form of porridge, it can accompany a different meal and be more appetizing.

6.The yogurt

The advantage of this food is that children love the variety of flavors and textures . That’s why putting yogurt in your child’s diet shouldn’t be difficult.

The main benefit of yogurt is its live lactobacilli.  Remember that having a good intestinal flora is essential to avoid the effects of poor diet and disease.

If your child has problems such as diarrhea or the reverse with constipation, yogurt can solve the problem. Also remember to  choose the yogurt with the least amount of sugar . You can also buy a natural yogurt without preservatives and add some fruit.

By mixing these two elements you will have a delicious yogurt that children will eat with gusto.

Always have healthy food available

A good option to make your child’s diet healthy is to have adequate foods at all times. Avoid, as much as possible, giving your children industrialized sweets, biscuits and any other non-recommended food at home.