5 Must Eat Foods for Children

Good nutrition can help children fend off common illnesses and develop strong, healthy bodies. Include foods with these key nutrients every day so your children learn to enjoy the taste of eating right

5 Must Eat Foods for Children

Fibre - Kids need fibre too so get them used to the delicious taste of fibrous foods.

1. A bowl full of high-fibre cereal is a great start to meeting your child's daily needs. Read food labels to find whole-grain cereals that provide 3 or more grams of fibre per serving.
2. Have cut-up whole fruits and veggies on hand to help your child meet the recommended five-plus daily servings of fibre. Keep fruit juice to a minimum. Whole fruits and vegetables contain much more fibre and less sugar than most juices.
3. Beans are fun to eat and loaded with fibre and protein.

Iron - Children's diets are often lacking in iron, an essential mineral that carries oxygen in the blood and helps keep kids energised. Boost the iron in your childs diet with lean meats, eggs, fish, dark leafy greens, beans, dried fruits, and iron-fortified grains.

1. Pair eggs at breakfast with oranges or orange juice to boost the absorption of iron.
2. Serve spinach with meals
3. If children won’t eat their greens, offer iron-fortified cereal topped with low-fat milk or yogurt and fruit as a suitable meal substitute.

Calcium - Calcium is the super nutrient that helps make strong bones and teeth. It's most important during the growing years when bones are building. The best sources of calcium come from the cow.

1. Start your child's day with a bowl of cold or hot whole-grain cereal topped with skim or low-fat milk and sliced fresh fruit.
2. Serve low-fat yogurt, smoothies, or cheese after school and between meals for a nourishing snack.
3. Calcium-fortified juices and cereals are fine alternatives to help meet your child's daily requirement.

Protein - Every cell in the body is made of protein, which makes this major nutrient essential for healthy growth and development. Protein is in animal products, such as dairy, eggs, seafood, and meats. In somewhat lesser amounts, it is also in beans, nuts, vegetables, and grains. Boost your kids' nutrition with these protein-rich food ideas.

1. Give them lots of eggs. French toast, scrambled eggs, pancakes, and omelettes are kid-pleasing dishes that contain plenty of protein, iron, and other important nutrients.
2. Branch out from fish fingers and try salmon dishes which has lean protein along with heart-healthy omega-3 fatty acids.
3. Add nuts to cereals, yogurts, or vegetables for added protein, fibre, and healthy fats.

Antioxidant Super-Foods - Antioxidants help defend the body against harmful substances that can damage the body's cells. Power up your child's diet with foods rich in antioxidants, such as almonds, berries, carrots, spinach, tomatoes, and fruit

1. Pack school lunches with carrot sticks, grapes, and red pepper slices for a fibre- and antioxidant-rich lunch or snack.
2. Add plenty of antioxidant-rich tomatoes or tomato sauce to pizza, spaghetti, pasta, soups, and stews.