Some of the healthier food and nutritious for children they are oats, Greek yogurt, pumpkin, beets, avocado, kale, dry beans, spinach, broccoli, walnuts and others that I will detail below.
Eating healthy can be difficult for adults, but for children, it can seem almost impossible. With their palates and tastes limited to pizza and fries, kids aren't exactly the best salad lovers. But with a few clever tips and ideas, you might be surprised at how simple healthy family eating can be..
Nutritious and easy to make, oatmeal has long been one of the favorite breakfasts in homes around the world..
In recent years, however, it has also been widely hailed as part of a diet that can lower cholesterol. A bowl of oatmeal contains 6 grams of soluble fiber that helps lower 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..
Like regular yogurt, Greek yogurt is rich in calcium and probiotics. But with half the sugar and twice the protein, Greek yogurt may be a healthier option..
Check the fat content and, if your child is over two years old, you can now opt for the skim version. You should also avoid those with added sugar.
Natural yogurt is the best ally for a child's digestive health. Contains healthy bacteria to help you avoid infection.
There are many varieties of winter squash with a range of different flavors and textures, making them an incredibly versatile winter ingredient..
One thing they all have in common, they have great nutritional properties that can help with lung health and resistance to inflammation, along with other benefits..
Thanks to its beta-carotene content, pumpkin is excellent for protecting the health of the eyes and strengthening the immune system.
Beets are extremely nutritious. They are full of folic acid, manganese, and potassium. That makes them as healthy as fall veggies..
You can try mashing them together with potatoes and your kids will love it. They have a sweeter taste.
Like olive oil, avocado is rich in monounsaturated fats. It is also rich in fiber. Both are excellent for your children's diet.
Avocado is ideal to replace baked goods that have butter and you can also add it in the form of a puree with lemon juice and hard-boiled egg to toast to make it more nutritious and with less sugar content..
It contains excellent quality proteins, calcium, riboflavin and vitamins A and D but without the amount of fat that the regular version contains.
If your child does not like infusions with milk, you can try making smoothies with fruits or chocolate.
It is an excellent source of heart-healthy omega-3 fatty acids, 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 to 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 mashed avocado.
In the summer, it's easy to get plenty of fresh, healthy veggies, but when the weather turns colder this becomes more difficult..
However, 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 great contribution of vitamins A, C and K.
Not only are beans and legumes packed with protein, fiber, iron, and folate, they can also be a powerful ally in the fight against cancer.
These foods tend not to digest well in children, so be careful to let them soak for 4-6 hours first and then cook for 20 minutes..
Thanks to its high content of iron and calcium, spinach is an excellent food for children, especially those who are 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..
Provide a relatively low calorie source of protein, B vitamins, and omega-3 fatty acids.
There is no problem due to the cholesterol content of the yolk, since it was found that high levels of cholesterol in the blood are not determined by the intake of this compound through the diet.
Nuts are very rich in fat, so it may be surprising to know that they are not only very rich, but that it is one of the foods with the ability to lower bad cholesterol or LDL.
The walnut in particular, is one of the ideal nuts to include in your diet.
They are an excellent food to keep children who have a habit of eating all the time satiated 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 source of protein that can be used in both sweet and savory dishes..
As an alternative to red meat, try incorporating tofu, which is also a complete protein but, unlike meat, it has no cholesterol, is low in fat, and is high in calcium..
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 increase in olive oil consumption corresponds with a decrease in other fats. You can replace ordinary vegetable oil with olive oil without any problem.
Also known as sweet potatoes, they are high in fiber, potassium and vitamin A and are ideal for making croquettes that children can take to school.
You can also prepare them in the form of sticks to replace French fries to eat with sauce.
Garlic has long been considered to have medicinal properties.
While the effects are still a bit confusing, a diet high in garlic has been shown to be associated with a lower risk of cancer and heart disease. This is due to its sulfur-derived compounds.
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 flavor, 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 lower total blood cholesterol, as well as LDL cholesterol. To take advantage of these benefits, use ground flaxseed. You can use it to bread vegetables and meats and replace breadcrumbs.
Fresh fruit is always a healthy option when you're looking for something sweet, but blueberries, which are high in antioxidants, are particularly good for kids..
Thanks to their antioxidant content, these fruits can promote heart health and improve memory. Ideal for children in school stage.
Blueberries have also been shown to reduce excess visceral fat, the fat that accumulates in the belly area surrounding vital organs and is associated with obesity and diabetes..
Blueberries are easy for children to consume, either in salads or in desserts and ice cream.!
Spirulina has been shown to boost immune function and fight anemia. It's also packed with beneficial nutrients like vitamins A, C, E, and B6, and provides twice the RDA of riboflavin, and nearly twice that of thiamine..
But that does not mean that it can be easy for your children to eat it. To enrich your diet with this algae, try adding powdered spirulina to your cakes and smoothies. Spirulina has a neutral taste and you will not notice its presence.
The consumption of unsweetened dark chocolate and cocoa have been linked to lowering blood pressure, healthy blood vessels, and improving cholesterol levels, among other benefits and properties..
Chocolate contains polyphenols that help prevent cancer and cardiovascular disease. In addition, they are excellent for the health of the nervous system.
It is the largest dietary source of lycopene, a powerful 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 treat with salads, smoothies with different vegetables, gazpacho and tomato sauce.
Oranges are known to have a high amount of vitamin C, but they are also full of fiber, folate, potassium, vitamin B1, and even calcium..
Try that your child does not consume strained orange juice, since it loses the fiber found in the pulp and it helps to prevent the sugar from being absorbed quickly.
This results in less concentration at school and a feeling of hunger and fatigue..
Saturated fats from coconut and coconut oil are back in fashion.
These healthy fats in coconut oil have been linked to immunoprotective properties, lowering cholesterol, weight loss, mineral absorption, and stabilizing blood sugar..
This is all great news for parents, as coconut oil is naturally sweet and creamy and 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 salad greens.
And cruciferous vegetables like cabbage, broccoli and kale contain phytonutrients known to reduce the risk of many types of cancer, as well as improve digestion..
It also helps to cleanse toxins from the body by activating certain enzymes. You can add cabbage to the diet through a salad with low-fat mayonnaise; mash and add to Asian noodle dishes or soups.
This herb is packed with antioxidant vitamins A, C, and K, as well as iron, potassium, and calcium, and can help improve digestion. Basil has a delicious aroma and flavor.
Some ways to add basil to your child's diet: make pesto and sauce over chicken breasts or stir in cooked pasta.
If your child doesn't like seeing little green spots on their food, mash the basil until super fine and you can hide it in sauces, soups, and meatballs..
Research shows that this spice can help regulate blood sugar, which helps prevent snacking in children, especially in the middle of the morning..
You can add cinnamon to oatmeal, pancakes, cereal, and yogurt, and add an extra dash of cinnamon to muffins or pancakes..
And what other healthy foods for children do you know??
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