If you are a parent, you would understand the trauma of making a toddler eat something. And finding the healthiest way to nourish is yet another challenge. But serving a healthy treat is a vital component of a growing child. It’s because kids need nutritious food. For instance, you require healthy fats for the development of brains, calcium for their bones, minerals, and vitamins for overall growth, and a lot more.
Due to the ongoing COVID situation, healthy food is even more crucial. It will help kids develop an immunity that will aid in their fight against the virus. Here are the top 5 healthiest food choices that are super easy to prepare.
Yogurt
It is an incredible option for your child’s breakfast. You can use it as a snack or even as a dessert. But child nutritionists often caution about the added sugar content. Studies confirm that yogurt is a source of probiotics (good bacteria) that help maintain a healthy gut. If you are confused about what to pick for your little munchkin, go for a plain Greek option with zero added sugars. Not only that, but such choices will have twice the amount of protein. Beware of the flavored yogurt with added sugars.
Although you might find some with fruits, plain is by far the safest option. You can add flavors by adding berries or adding a whole-grain cereal to look something funny that might appeal to your child even more. You can make it more kid-friendly by transforming it into frozen yogurt pops or frozen yogurt bark.
Eggs
According to the nutritionists across the globe, one large egg will give your child around six grams of protein along with vitamin D, vitamin B12, and iron. You might also find a few varieties that are fortified with omega-3 fatty acids. It is one of the essential nutrients vital for a child’s brain development. You can skip the fried foods or processed meats at breakfast and scramble a few for your kids.
If your child does not like scrambles, try making egg salad or casseroles. Although you must prohibit it if your child is less than a year old, it’s a great starter once your child starts on solid foods. Research shows that if you introduce allergenic foods within six to 12 months, it might help your child develop immunity against allergens.
Sweet Potato
If you are short on time because of an urgent Zoom meeting, this is one of the most effortless preparations that are highly nutritious for your kid. Microwave your sweet potato after poking some holes for approximately three to five minutes. After that, slice it lengthwise and let it cool. Whether your child is six months old or six years old, sweet potatoes are a great option packed with Vitamin A. Limit the amount of salt, the potassium part of this food will keep blood pressure and heart in its right place.
Whole Grains
It is an excellent food choice for your kids’ diets. It’s because it replenishes the nutrients that your child might be lacking otherwise. Plus, fiber keeps them full. As per the experts, kids require 25 grams per day. However, food served to your kids usually contains only 1-3 grams per serving. So, including oatmeal, whole-wheat pasta, brown rice, or whole wheat bread or tortillas might help. You can also make pancakes, cookies, or pizza bases using whole wheat flour to make it more enticing for your children.
Nuts and Seeds
Replace those low-fiber treats with nuts and seeds that provide fiber, protein, and healthy fats. Nuts are a rich source of magnesium that is essential for bone development and energy production. Walnuts, chia seeds, and flaxseeds have a higher concentration of alpha-linolenic acid (ALA), an essential nutrient that our body does not produce naturally.
But if your child has any nut allergy, replace the option with seeds. They are the safest choice under such circumstances. You can make a flaxseed smoothie, or try chia seeds on a peanut butter toast. How about using sliced almonds on a chicken to make a granola bar?
You can add avocados, vegetables, berries, and milk to the list. But, hang on!! Serving these healthiest treats won’t be easy if your child is a fussy eater. Here’s how you can make your child eat more tasty, healthy foods.
Tips to Make Your Child Eat a Healthy Treat
To begin with, you can use MyPlate as a guide to introduce a well-balanced meal for your kid. For instance, experts suggest aiming for half the plate of fruits and vegetables, one quarter with whole grains such as whole wheat choices and another quarter with proteins like beans, meat, cheese, or nuts. The following are some more tips to help your child eat healthy food choices.
- Include your children in the process of cooking. That way, they will be open to try new choices.
- Serve food to your child as you do to the family. It will give them the authority of what to eat. Experts recommend adding one food that your child likes, along with other options for him/her to try.
- Be a role model yourself. It’s no brainer that children like to imitate. If you do what you are preaching, they will find it easy to adapt to a healthier lifestyle.
- Take off pressure; otherwise, children will start disliking those foods as adults. Keep calm and try again.