28 HEALTHY AND NUTRITIOUS FOODS FOR KIDS - NUTRITION - 2024

Some of the healthiest and most nutritious foods for children are oatmeal, Greek yogurt, pumpkin, beets, avocado, kale, dried 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.

List of healthy and nutritious foods for children

1- Oats

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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.

2- Greek yogurt

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Like regular yogurt, Greek yogurt is rich in calcium and probiotics. But, with half the sugar and twice the amount of 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. It contains healthy bacteria to help you avoid infection.

3- Pumpkin

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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.

4- Beetroot

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Beets are extremely nutritious. They are full of folic acid, manganese, and potassium. That makes them as healthy as fall greens.

You can try mashing them together with potatoes and your kids will love it. They have a sweeter taste.

5- Avocado

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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 buttered baked goods 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 a lower sugar content.

6- skimmed milk

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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.

7- Salmon

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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.

8- Kale

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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.

9- Dried beans

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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 soak them for 4-6 hours first and then cook for 20 minutes.

10- Spinach

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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.

11- Eggs

They 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.

12- Walnuts

Nuts are very high in fat, so it may be surprising to know that they are not only very rich, but that they are 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.

13- Broccoli

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 it needs to be cooked well so that it can be properly digested.

14- Tofu

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, has no cholesterol, is low in fat, and is high in calcium.

15- Olive oil

Compared to other fats like 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.

16- Sweet potatoes

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.

17- Garlic

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 compounds derived from sulfur.

18- Quinoa

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.

19- Flax

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.

20- Blueberries

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.

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, whether in salads or in desserts and ice cream!

21- Spirulina

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 won't notice it.

22- Cocoa

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.

23- Tomato

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 try salads, smoothies with different vegetables, gazpacho and tomato sauce.

24- Oranges

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 to prevent your child from consuming strained orange juice, as it loses the fiber found in the pulp, which helps prevent sugar from being absorbed quickly.

This results in less concentration in school and feelings of hunger and fatigue.

25- Coco

The saturated fats from coconut and coconut oil are back in fashion.

These healthy fats in coconut oil have been linked to immunoprotective properties, cholesterol reduction, weight loss, mineral absorption, and stabilization of 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.

26- Cabbage

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; shred and add to soups or Asian noodle dishes.

27- Basil

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 toddler's diet: Make pesto and sauce over chicken breasts or stir in cooked pasta.

If your toddler doesn't like seeing little green spots on his food, mash the basil until super fine and can be hidden in sauces, soups, and meatballs.

28- Cinnamon

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.

References

1. American Dietetic Association. Dietary guidance for healthy children aged 2 to 11 years - Position of the ADA. Journal of the American Dietetic Association 1999; 99: 93-101. 1999.
2. Campbell K, Waters E, O'Meara S, Summerbell C. Interventions for preventing obesity in children. Cochrane Database Syst Rev 2001; (1): CD001871. 2001. PMID: 18440.
3. Hirai Y. Nippon Rinsho 2001 May; 59 Suppl 5: 749-56. 2001. PMID: 18400.
4. Serdula MK, Alexander MP, Scanlon KS, Bowman BA. What are preschool children eating? A review of dietary assessment. Annu Rev Nutr 2001; 21: 475-98. 2001. PMID: 18420.
5. Serra-Majem L. Vitamin and mineral intakes in European children. Is food fortification needed ?. Public Health Nutr 2001 Feb; 4 (1A): 101-7. 2001. PMID: 18450.
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