Top 10 Nutritious Foods for Kids


We completely know how much love our kids have for the foods we call junk. Best examples? Pizza, pasta, burgers, noodles, brownies made from refined flour being the most common ones in every Indian household.

How many of us have naughty kids who make us run from pillar to post for every little bite of that healthy food which we desperately want to put in their mouths?

And at times the power-packed lunchbox returns as it is from the school.

The frisky little ones tend to make their way through that sumptuous box of pizza or ready to eat pasta arrabiata.

After all we don’t want our little one to remain hungry the whole day long. And gradually this starts happening often!

However it is highly important that we increase their intake of healthy foods instead of the fast foods that the kids adore.

Reason being these foods provide an adequate amount of nourishment for an overall growth of your child, brain development and for stronger bones.

The food that is healthy

Every growing child requires an optimum amount of calcium, proteins, vitamins & minerals which are also essential for developing immunity in the system and for disease prevention.

There are ample varieties of healthy foods available out there however we have compiled a list of Top 10 foods, must –haves that your child needs to eat on a regular basis for an overall nourishment of the body.

Don’t forget to add this list in your next grocery shopping!

1. Apples

Apples are a rich source of Vitamins like A, B1, B2 and C & minerals like iodine, phosphorous, iron and calcium. They are also rich in antioxidants which protect against harmful chemicals and phytonutrients which help prevent diseases. Most kids like apples due to its sweet and tangy flavor. It can be served as apple pies which the kids would love to eat. Apples

2. Yogurt

Yogurt provides animal protein plus several other nutrients found in dairy foods like calcium, vitamin B-2, B-12, magnesium and potassium. It also contains probiotics, the friendly bacteria that are naturally present in the digestive system. But never tell that to your kids. Eating yogurt can help regulate your digestive system and prevent diarrhea and constipation. You can add fruits like strawberries or blueberries as a variant which will make yogurt look interesting to the kids. Yogurt with blueberries & honey

3. Nuts

Nuts are naturally power packed with nutrients like vitamins, minerals, antioxidants, healthy fats, protein and fiber which help children grow, develop and learn. The most common nuts are almonds, cashews, walnuts, pistachios, chestnuts, pine nuts, hazelnuts, macadamias, pecans and Brazil nuts. These can be consumed raw or roasted along with raisins on a daily basis or you can occasionally use it as toppings in various foods.An assortment of Nuts

4. Oatmeal

A warm and cozy bowl of oatmeal can be your kid’s best breakfast alternative. Oatmeal is whole grain and fiber rich. It can keep your child full all morning long and provide a steady energy. You may add coco or strawberries with honey to give flavor to oatmeal since it is naturally bland and kids may not eat it otherwise.Oatmeal with strawberries

5. Spinach

Spinach is one of the very popular herb in the world and a super food. Spinach is highly nutritive and contains vitamins A, C, E and K, thiamin, B6, folic acid, calcium, iron, magnesium, phosphorus, potassium, copper, and manganese. It cures gastric disorders, kills intestinal worms, protects liver, cures urinary disorders and acts as a natural laxative. It can be best consumed boiled and cooked and eaten with rice or chapati (Indian bread). Spinach leaves

6. Milk

Milk is the number one source of Calcium which builds healthy bones and teeth and maintains bone mass. Hence it’s a vital ingredient for a child’s growth. It also contains Protein which serves as a source of energy and builds & repairs muscle tissue. Along with these, Milk also contains some units of Potassium, Phosphorus, Vitamin A, D & B12. Milk

7. Eggs

Eggs are one of the best nutritious foods on this planet. It is rich in proteins & essential vitamins like A, B2, B5, B6, B12, E, K and more thus containing almost every nutrient that a child needs. It is truly a super food that the child should consume. You may serve boiled eggs or as an omelette with a whole-wheat toast of bread or variations like sunny side-up or half–fried.A Sunny side-up

8.  Kidney beans

Kidney beans are a great source of protein at a low cost. They are a good source of fiber and improve digestive health as well as help your kids feel full. Beans promote proper growth in a child and boosts their energy levels. It is perfect for keeping blood sugar levels in balance. They contain antioxidants that provides protection from inflammation and oxidation. These can be consumed in soups or with rice which is a favorite with adults too. Kidney beans

9. Fish

Fish is rich in protein needed to build strong healthy bones and muscles as well as to help repair the wear and tear that are part and parcel of growing up. The oil rich fish like salmon, trout, mackerel, herring and sardines are rich in vitamins A and D. One of the most important nutrients found in oil-rich fish is omega-3 fats. These special fats cannot be made in the body so it is important that we get them from the food we eat.Fish

10. Cottage Cheese (Paneer)

Protein-packed cottage cheese or paneer is satisfying enough to form the basis for a meal, yet versatile enough to be turned into a pasta sauce.It also has good levels of vitamins, minerals, calcium and phosphorous that provides healthy nutrients for growth of bones, stronger teeth and brain amongst kids. Being a milk product, paneer can be used in several forms like fried, sauteed, grilled or barbequed and can be served in varied delicious ways.Cottage cheese with pomegranate

(References - WebMD, momjunction, Various Health Blogs)