The 28 Healthiest Foods for Children (Natural)!
Some of the healthiest foods for children are oats, Greek yogurt, pumpkin, beetroot, 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 French fries, children are not exactly the best lovers of salad. But with some clever tricks and ideas, you may be surprised at how simple healthy family nutrition can be.
Healthy food for children
Nourishing and easy to make, oatmeal has long been one of the favorite breakfasts in half-world homes. In recent years, however, it has also been widely acclaimed as part of a diet that can lower cholesterol. A bowl of oatmeal contains 6 grams of soluble fiber that helps decrease total and LDL cholesterol. The best thing is that you can add hundreds of additions according to the taste of your children such as 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 option. Check the fat content and, if your child is over two years old, you can opt for the skim version. You should also avoid those that have added sugar. The natural yogurt is the best ally of the digestive health of the child. It contains healthy bacteria that will help you avoid infections.
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, they 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 , pumpkin is excellent to protect the health of the eyes and strengthen the immune system.
The beets are extremely nutritious . They are full of folic acid, manganese and potassium. That makes them as healthy as autumn vegetables. You can try mashing them together with potatoes and your children will love it. They have a more sweet taste.
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 to replace baked goods that contain lard and you can also add mashed potatoes with lemon juice and hard-boiled egg to the toast to make them more nutritious and with a lower sugar content.
6- Skimmed milk
It contains excellent quality calcium proteins, 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 smoothies with fruit or chocolate.
It is an excellent source of healthy omega-3 fatty acids for the heart, 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. Make sure you 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 a healthy version and without processed meats. Add vegetables and low-fat mayonnaise or avocado puree.
In the summer, it is easy to get lots of fresh and healthy vegetables, but when the weather gets colder this 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 a large amount of vitamins A, C and K.
9- Dry beans
Not only beans and legumes have a lot of protein, fiber, iron and folic acid, they can also be a powerful ally in the fight against cancer. These foods are usually not well digested in children, so be careful to leave them to soak first for 4 or 6 hours and then cook for 20 minutes.
Thanks to its high content of iron and calcium, spinach is an excellent food for children, especially those between the ages of 6 to 11 years. It is also a great source of vitamins A, B9, C, E and K, as well as fiber.
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 the diet.
Nuts are very rich in fat, so it can be surprising to know that not only are they very rich, but it is one of the foods with the capacity to lower bad cholesterol or LDL. The nut in particular, is one of the ideal nuts to include in your diet . They are an excellent food to keep sated children who have the habit of eating at all times and can 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.
Broccoli is an excellent source of iron, vitamin A and fiber in our diet. It is high in all types 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.
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 a high calcium content. Tofu, however, does not have the same amount of iron as meat, so it is moderated with these changes.
15- Olive oil
Compared to other fats such as butter and vegetable oils, 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 increased consumption of olive oil corresponds to a decrease in other fats. You can replace the common vegetable oil with olive oil without any problem.
16- Sweet potatoes
Also known as sweet potatoes , they have a high content of fiber, potassium and vitamin A and are ideal for croquettes that children can take to school.
You can also prepare them in the form of sticks to replace fried potatoes to eat with sauce.
Garlic has long been considered to have medicinal properties. While the effects are still a little confusing, it has been shown that a diet with a lot of garlic is associated with a lower risk of cancer and heart disease. This is due to its compounds derived from sulfur.
Quinoa has become a popular alternative to grains in the US. in recent years. With its relatively high protein and calcium content and pleasant nutty taste, this is no surprise that it has taken on a lot of relevance. It is a pseudocereal that can be used in different ways such as pasta, in salads, etc.
According to the Mayo Clinic, flaxseed is rich in fiber, omega-3 fatty acids and lignans (beneficial photochemicals). It has been shown to reduce total blood cholesterol, as well as LDL cholesterol. To take advantage of these benefits use ground flaxseed. You can use it to bake vegetables and meats and replace the bread crumbs.
Fresh fruit is always a healthy option when you are looking for something sweet, but blueberries , which are rich in antioxidants, are particularly good for children. Thanks to its antioxidant content, these fruits can promote heart health and improve memory. Ideal for children in school stage. Cranberries have also been shown to reduce excess visceral fat, fat that accumulates in the belly area surrounding vital organs and is associated with obesity and diabetes. Blueberries are easy to consume for children, whether in salads or in desserts and ice cream!
The spirulina has been shown to stimulate immune function and fight 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 twice that of thiamine. But that does not mean that it will be easy for your children to eat it. To enrich your diet with this seaweed, try adding spirulina powder to your cakes and smoothies. Spirulina has a neutral taste and you will not notice its presence.
Consumption of sugar-free dark chocolate and cocoa have been linked to decreased blood pressure, blood vessel health, and improved cholesterol levels, among other benefits and properties. Chocolate contains polyphenols that help prevent cancer and cardiovascular diseases. In addition, they are excellent for the health of the nervous system.
It is the largest dietary source of lycopene , a potent antioxidant that has been linked to a lower risk of cancer and anti-inflammatory functions. Incorporating tomatoes into the family diet is not difficult. You can try salads, smoothies with different vegetables, gazpacho and tomato sauce.
The oranges are known to have a lot of Vitamin C, but are also filled with fiber, folic acid, potassium, vitamin B1, and even calcium. Try that your child does not consume strained orange juice, since it loses the fiber that is in the pulp and is that it helps prevent the sugar from being absorbed quickly. This results in less concentration at school and a feeling of hunger and fatigue.
The saturated fats of coconut and coconut oil are back in 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 coconut oil is naturally sweet and creamy and is easy to incorporate into a variety of family meals.
It has a mild, crunchy taste that children tend to accept more than the usual green vegetables for salads. And cruciferous vegetables such as cabbage, broccoli and kale contain phytonutrients known to reduce the risk of many types of cancer, as well as improve digestion. It also helps clear toxins from the body by activating certain enzymes. You can add cabbage to the diet through a salad with low-fat mayonnaise; Grind and add in the soups or dishes with Asian noodles.
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 sauté over chicken breasts or stir in cooked pasta. If your child does not like to see small green spots in their food, crush the basil until it is superfine and you can hide it in sauces, soups, and meatballs.
Research shows that this spice can help regulate blood sugar, which helps avoid snacking on children’s meals, especially in the middle of tomorrow. You can add cinnamon over oats, pancakes, cereal and yogurt, and add an extra trickle of cinnamon for muffins or pancakes.