Vitamins & Me

Do you want to know what food is good for your kid’s health and growth?

Do you want to know what food is good for your kid’s health and growth?

Many parents are understandably unsure about exactly what food is healthy for their kids. That’s why about 67 percent of kids have a poor diet, and due to poor diet, they face health issues. In underdeveloped countries, a huge number of kids have malnutrition, like in Somalia, Haiti, and South Africa. Another recent survey showed that 22 percent of kids have stunted growth due to poor diet

According to experts, most parents are unaware of what kind of food they should provide to their kids. Especially the first-time parents who face this issue, they start doing experiments on their kids and forcefully feed them without thinking about the nutritious value of that food.

On the other hand, we can’t blame only parents for a poor and unbalanced diet; because kids also eat unhealthy food like chocolate, ice cream, fried food, etc. And face health Issues because of these things.

According to studies, kids’ bodies need proteins, carbs, and fibers in a balanced amount. Additionally, their bodies also need vitamins and minerals. The only way to meet all nutrition needs is a healthy balanced diet. Suppose you are a first-time parent and don’t know about a balanced diet for kids. Don’t stress, and we will guide you on what you should provide for your kids and what’s not?

Here are a few healthy food items mentioned that kids love to eat.

  • Beans 

Beans are one of the healthy foods for kids. These are loaded with protein and fiber. Kids can get a sufficient amount of protein from one serving of Beans. 

According to the report, the kids of 4 to 8years require about 25 grams of fiber each day. So beans are the best option for kids because one serving of beans helps you fully fill your daily fiber and protein requirements.

  • Avocado 

Avocado is a source of good protein and healthy fat. You know fat is also important for kids, so adding avocado to kids’ daily diet plan is the best thing. It provides only healthy fat and protein. 

You can give avocado to kids in different ways, such as one spoon of avocado on toast, avocado smoothies, raw avocado, etc.

  • Yogurt

According to Katie Andrews, the M.s, R.D, children nutrition coach and owner of wellness Katie, “The use of yogurt is versatile. It can be used in breakfast, snack or even a dessert, but you have to check the added sugar content”. It is very nutritional. It contains protein, and vitamin D. kids need this nutrient

Additionally, it also provides bacteria that are good for the gut. How to choose healthy yogurt? Purchase plain Greek yogurt. It contains no sugar and double the amount of protein. Most of the sugars are flavored with fruits, but plain sugar is a good option

You can make it flavored yourself by adding berries. You can also make frozen yogurt pops or frozen yogurt bark.

  • Nuts 

Nuts are rich in nutrients and good for kids’ health. The nuts have high healthy fat, protein, and fiber content. These all nutrients in nuts help in the growth of kids.

Additionally, these nuts are rich in antioxidants, making the immune system strong and preventing diseases. Few people believe that nuts cause allergic reactions in kids, but recently few studies proved that when you introduce nuts to kids at an early age, it lowers the chance of allergic reactions.

  • Cottage cheese 

Cottage cheese is very soft and creamy. Even infants can easily eat it. According to study cottage cheese is a good source of protein, selenium, vitamin B12, and calcium. Vitamin b12 is needed for the development of the brain in children and the proper development of kids.

You can decorate cottage cheese with fresh or dried fruit. You can also use it on whole-wheat toast.

  • Oatmeal 

Oatmeal is one of the healthiest breakfasts for kids. It is also a good snack. Oats contain a great number of soluble fibers. It provides the bacteria which maintain the health of the gut. It has some other health benefits too.

In this way, you get rid of your flavored packets. You yourself can make your oatmeal. Add 1/8 teaspoon of cinnamon, and some slipped apple.

You can also add milk instead of water as it provides calcium and protein.

  • Fruit smoothies

A fruit smoothie provides a good amount of nutrients in a small number of snacks. You can have vegetables in a smoothie. Because it has fruits, so your kid will not know that it has vegetables in it.

But you should use fresh ingredients, not fruit juice. Because fruit juice is rich in sugar.

  • Eggs

As we know, eggs are a great source of protein. So you can have hard-boiled eggs in the refrigerator to enjoy the high-protein treat. Eggs also have lutein and zeaxanthin in them. These two carotenoids are beneficial for eye health. They also provide choline which is needed for brain development.

  • Milk

Do you know why cow milk is good for kids? According to research, cow milk is a great source of calcium and phosphorus, these both are mandatory for bone and muscle. If your kid is below two years, then you give him full-fat milk. You can serve the milk with cereal and cookies.

  • Peanut butter

Peanut butter contains high monounsaturated fats. It is a great source of energy and protein. This is healthy food for kids because it provides energy. 

Unfortunately, some brands add salt, sugar, palm oil, and some partially hydrogenated fats, which make them less nutritional. You can spread it on a biscuit or can eat it from the jar.

  • Pineapple 

Pineapple is available in a fresh, frozen, or canned form. You can add it to various dishes and beverages. If you add a cup of pineapple to your kid’s diet, then it can provide them with vital nutrients like fiber, calcium, copper, potassium, and vitamin B1, B6, and C

  • Berries 

Different types of berries like raspberries, blueberries, and cranberries are available in markets. These are available in fresh, frozen, and canned forms. Adding a cup of mixed berries to yogurt, oatmeal, and breakfast can provide a great amount of vitamin c and E, selenium, and photochemical. These are important for cognitive and physical health. Berries can add color to your kid’s diet.


A balanced diet is important for kids’ health because they need energy for proper development and growth. A balanced diet provides them with protein, fibers, healthy fats, and carbs. Without all these nutrients, kids can’t stay healthy. If you are worried about kids growth start feeding them healthy food like yogurt, nuts, boiled eggs, beans, milk, etc. you can also give them cheese and avocado for healthy fats.

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