Healthy Food for Children

Just like adults, a healthy diet for children is essential for their proper development.

However, not all foods considered healthy for adults are recommended for children. Nor can the quantities be the same.

The benefits of a good diet for children are many since they are in a vital stage of bone formation and muscle strengthening. In addition, transmitting to them the importance of a balanced diet will lead them to use learning for the future.

Depending on their age, there are foods that should not be included in their diet. In the same way, it is important to identify those that should not be missing in their meals. Discover what a healthy diet for children should contain and some eating habits for them to grow up healthy and strong.

Healthy foods for children

It is important to know what foods children need to grow up healthy and strong.

These are the 7 healthy foods that should not be missing in their diet, although you should pay attention to their age before offering them.

  • Eggs. It is a very complete food, as it is rich in nutrients, but with little fat. It helps the growth of the little ones and improves brain activity.
  • Sweet potato. This tuber is a great source of potassium and vitamin A. It also helps strengthen the immune system. It also helps strengthen the child’s immune system. Sweet potatoes contribute to skin care, thanks to their carotene content.
  • Blueberries. Their high fiber content helps to improve digestion. Among the healthy foods for children, blueberries are among the best, since they contain flavonoids that enhance memory and improve learning.
  • Spinach. Spinach is perhaps the least appreciated by children but, at the same time, one of the most complete. They contain iron, vitamins A and C and calcium. They strengthen bones, muscles and brain development, in addition to reducing eye diseases.
  • Yogurt. It is a great source of calcium and protein that helps in the correct development of bones. It is easier to digest than milk and reduces diarrhea.
  • Cocoa. Perhaps this is the one that motivates the little ones the most. It helps to keep children more active and awake, since it is a perfect source of energy. It also improves blood flow to the brain.

Main nutrients

Proteins are fundamental, as they participate in the growth of our children. We can find them from two sources: animal or vegetable origin.

Try to prepare recipes that contain meat or fish. In addition, you can also get protein from other dairy products such as milk, eggs, as well as legumes, and nuts.

Although it may seem strange, fat is also important for children’s development. Of course, not all of them are recommended. We should look for so-called “healthy” fats, which are those found in products such as avocado, seeds, or olive oil.

Among the healthy and nutritious foods for children are those rich in vitamins and minerals. They will improve the immune system, preventing colds and flu. Look to incorporate fruits such as kiwi, very rich in vitamin C, or banana, a great source of energy thanks to its high potassium and magnesium content.

Healthy and nutritious food for children

What foods should be in a healthy diet for children?

This is a frequent question and the answer depends on the age of the child. The level of maturity of the organism and the capacity of intake of our children will mark the axes to prepare healthy and nutritious food for children.

Healthy diet for infants

Babies up to 6 months of age should be fed on breast milk or formula milk, as its liquid composition makes it ideal for digestive systems that are not yet fully developed, as well as being the most complete and nutritious food for those ages.

No food supplement other than milk should be included until 6 months of age because, not only is it not necessary, but it can also pose risks for the baby.

After 6 months, we can begin to incorporate some solid complementary foods as long as they allow a still weak bite and cut into small portions.

However, within the healthy diet for infants, there are a number of foods that should NOT be offered until 12 months of age such as:

  • Whole nuts, because they pose a risk of choking for the infant.
  • Foods with excess salt, as it could damage their kidneys, still in the process of development.
  • Sugar or sweeteners in excess.
  • Fish with high mercury content, such as swordfish, bluefin tuna or emperor.
  • Seafood heads, since they represent a too high intake of cadmium.

Healthy foods for 1-3-year-olds

Food for children between 1 and 3 years of age is very focused on development. Therefore, it is advisable to look for healthy diets based on energy intake.

It may happen that the baby gradually begins to lose its appetite, as the growth rate is already slowing down. Not to worry!

The diet of children between 1 and 3 years of age should continue to rely heavily on milk, as its calcium content is still very necessary for the bones.

We will also begin to incorporate vegetable fats such as olive oil, eggs, and lots of fruit and vegetables. Cereals and pasta will continue to be the main source of energy.

In addition, we will have to introduce fish more frequently than meat. Try to prepare recipes with lean fish, such as rooster, sole, or hake.