Include a variety of fruits in your child's diet, such as berries, apples, oranges, and bananas. Fruits are rich in vitamins, minerals, and fiber, providing essential nutrients for growth and development.
Offer a colorful array of vegetables like carrots, broccoli, spinach, and sweet potatoes. Vegetables are packed with vitamins, minerals, and antioxidants necessary for a healthy immune system.
Choose whole grains like brown rice, quinoa, oats, and whole wheat bread. Whole grains provide fiber, which aids digestion, as well as essential nutrients like B vitamins and minerals.
Include lean protein sources such as poultry, fish, lean beef, eggs, and legumes. Protein is crucial for muscle development, and these sources also provide iron and other essential nutrients.
Include dairy products like yogurt, cheese, and milk, or fortified dairy alternatives. These provide calcium, vitamin D, and other nutrients important for bone health.
Offer nuts and seeds like almonds, walnuts, chia seeds, and flaxseeds. These are rich in healthy fats, protein, and essential nutrients, supporting brain development and overall health.
Fatty fish such as salmon, trout, and sardines are excellent sources of omega-3 fatty acids, which are essential for brain development and heart health.
Although not a food, water is crucial for kids' health. Encourage water consumption instead of sugary drinks to keep them hydrated and support overall well-being.