Every kid is found of eating food that is palatable and easily accessible with variety of flavors associated with the food. These are usually the snack where the overuse of oil and spices definitely makes the snacks delicious but are generally deteriorating to the health of the child. What is as parents do not understand is that the snacks can be made palatable whist being healthy. Few of the healthy snacks are given below:
Eggs serve the best breakfast options as they offer protein, and are naturally fortified with vitamin D. Eating protein at breakfast helps kids feel fuller for longer period of time without making them anxious till the next meal time.
Fruits provide essential vitamins and minerals and are great for the child’s growth. Fruit are rich in fiber, which maintains their regular bowl movements. Encourage your kid to eat a variety of fruits, like berries, melon, kiwifruit and oranges in order to reap all the nutritional benefits.
Nuts are made up of healthy fats, which kids need for growth and development, as well as for heart health. The good fat in nuts keeps them energized all day.
Milk Protein and calcium in dairy products provide fuel for the brain and body. It builds brain tissue, while milk’s calcium keeps kids’ bones and teeth strong.
Tofu are great source of lean protein. It is good especially for young girls because it has phytoestrogen that helps in healthy maturation of breast tissue in girls during adolescence. Dice and toss tofu into stir-fries or soups and give it to the child to enjoy.
Low-Fat Yogurt are known to boost immunity and aid digestion as they contain gut friendly bacteria. It also has twice the amount of protein than regular yogurt. Add a drizzle of honey (after age 1) for sweetness, a
Black Beans are a source of protein, fiber and calcium. They are good for heart and normalize high cholesterol, an issues seen in kids as well these days.
Cinnamon Research shows that this spice can help regulate blood sugar and help in improving the mood swings of the kids. add it to oatmeal, pancakes, cold cereal and yogurt, and add a few extra dashes of cinnamon to muffin or quick-bread recipes that call for it.
Basil is a herb packed with antioxidants—vitamins A, C and K—as well as minerals like iron, potassium and calcium. It aids in digestion. Make pesto and spoon over chicken breasts or stir into cooked pasta. Use the grounded basil in sauces, soups, wraps.
Salmon are heart friendly as they contain omega-3 fats that also boost brain development, fend off depression and are anti-inflammatory in nature. The wild salmons are low in mercury and high in omega 3 fats. Glaze salmon fillets with orange juice or brush them with teriyaki sauce and offer it to your kid.
Tomatoes packed with lycopene, they prevent cancer. The bioavailability of lycopene in cooked tomatoes is much higher than those in raw ones.
While the above article guides you to eating healthier, there is no substitute for customized professional advice given by a qualified nutritionist. We urge you to speak to your personal dietician or if you need help, contact a nutritionist at Qua Nutrition.
You can contact us at 080 3232 9292 or log on to www.quanutrition.com to Book An Appointment.