6 foods to include in your child’s diet

A mother who cooks for children must above all be very creative. While there are children who accept most foods, many would not be able to consume vegetables or anything else without starting a war. But, as you know, there are certain foods that you should include in your child’s diet. That’s why it’s time to come up with a way to incorporate them into your meals.

The important thing is to be clear that good nutrition is essential for your child’s correct physical development. Meet different superfoods that shouldn’t be missing from their menu, and neither from yours!

Foods to include in your baby’s diet

A good diet will make your children grow up healthy and strong, with a variety of foods to include in your child’s diet.

It will be very easy for you to read the list of foods that you should offer your child. The complex thing will be having the constancy to offer them insistently even if refuse to eat. We just have to have patience and creativity to create captivating and tasty dishes for them. Peace of mind is seeing that children grow up healthy and happy. Obviously for this they must receive, in addition to a lot of love and attention, also a good diet.

Put on some good music and go to the kitchen to prepare meals rich in vitamins and minerals for your children using the following foods:

1. Oats

Oats are a versatile food to include in your baby’s diet. It allows you to prepare breakfasts and snacks. Alone or combined, it works like the super cereal it is. Oats are low in sugar, high in fiber and free from artificial ingredients. It’s also very easy to prepare. You can cook it with milk and serve it with fruit. You can also use its natural flakes in a smoothie.

The richest! You can make a delicious brownie with oats, cocoa, nuts and add honey if you like. Take the mixture to the oven and voila! You will have a snack loaded with fiber, vitamins and minerals.

HE they demonstrated that the regular inclusion of this cereal in the diet can have a positive impact on the health of the microbiota. Biodiversity has increased and its function has improved.

2. Legumes and lentils

Legumes in general, as well as lentils, are a good alternative to meat as a source of protein. They’re high in fiber, which regulates your baby’s bowel movements, and they release sugar slowly, making them healthier and more satisfying for a longer period of time. Try pureing them or adding them to soups, stews, and pasta sauces. You can also include them in your child’s diet in veggie burgers, which you can make with any type of grain.

Of course, if you want to take advantage of all the nutritional properties of legumes, and lentils in particular, Accompany the dish with orange or citrus juice. This way you will increase the amount of iron absorbed thanks to vitamin C, as pointed out by a study published in NEVER.

3 eggs

How many can be consumed weekly is a question that always assails us. There are nutritionists who do not set a particular limit. eat anyway one egg a day can be a good fit for your child’s dietunless you have some contraindications.

Eggs contain choline, an important nutrient for brain development. They are a good source of zinc and also of protein. Eggs are easy to make and incredibly versatile. You can serve them with any meal or snack: try making them in an omelet, huevos rancheros, French toast, or simply cooked with a little salt.

4. Green and orange vegetables

When it comes to choosing vegetables, choose colors. They are all important and make the charm of a meal. However, choose at least one green vegetable and one orange vegetable a day for your child’s diet. Zucchini, spinach and broccoli are foods that you can cover with cereals, stews, meats, nuggets, soups and even juices. Never let them be missing from your child’s plate because green vegetables are able to strengthen bones, muscles and brain. And you can take advantage of its antioxidants to keep you rejuvenated.

Of the orange veggies, she prioritizes carrots and sweet potatoes, both of which are high in beta-carotene, a nutrient critical to eye and skin health. The good news is that if you can’t get your child to accept them, you can opt for fruits of the same color, such as mango, orange or melon. These fruits can also replenish your baby’s body with vitamins A, C and potassium.

5. Salmon

Salmon with spices and vegetables.
Salmon is the main source of omega-3s, with benefits on the nervous and cardiovascular systems, so you should include it in your child’s diet.

Eating fish can be pretty daunting for kids, but if you find that more than half the dry weight of the average human brain is fat and that salmon has the most sources of omega-3 fats, we’ll stock that fridge for you. this attractive food.

The ideal is to eat wild salmon, i.e. fished in the natural spaces where it grows, as opposed to those that are raised in fish farming. This fish’s attributes reduce when removed from its wild life.

Cooking a salmon fillet with spices and herbs hides the fishy taste. Using grilled salmon as a substitute for chicken in sandwiches or stewing it for Mexican-style tacos are great ways to incorporate it. You can also cut it into sticks, bread them or take them to the oven. We assure you that your child will be asking for more!

It should be noted that omega 3 fatty acids have shown essential to keep inflammation under control and to ensure proper brain development.

6. Nuts and seeds

The interesting thing about offering nuts to your child is that they can be a healthy substitute for sweets. You can prepare them as a nougat to which you add pieces of chocolate and honey. A real treat! Cooking energy bars with nuts and seeds is the most practical proposal to include in your child’s diet.

They are a solution to the excuse that there is no time for breakfast, which is by the way the most important meal of the day. Seeds are the beginning of life, they contain the germ of food. With almonds you can make milk with which you can replace cow’s milk, if you wanted to. If you want to have good sources of protein, iron, zinc and healthy monounsaturated fats, fill your child’s backpack with nuts. Of course, steer clear of your purchases from fried or overly salted versions, which have food but processed with high levels of saturated fat and sugar.

One more: water!

Little girl with a plate and a glass of water giving her thumb up.
It is essential to keep children always hydrated,

He waterfall it is an essential nutrient for life. Although all foods contain it, with the exception of oil, it is indicated to create a habit of frequent consumption in the child to ensure that it is well hydrated. Water makes up about 50-70% of your child’s body. Think of all the blood flowing through your blood vessels. Think about your digestive juices, the moisture on your skin, and the lubrication in your joints. Everything works perfectly thanks to the water in your body.

Put water before any other drinks. If they play sports or it’s a very hot season, you should increase the dose. Keep in mind that fruits and vegetables have a much higher water content than other solid foods, which is all the more reason to prefer them.

Become a cooking alchemist!

The kitchen is the laboratory for experimenting, combining foods and creating dishes that fill your family with pleasure. You are the alchemist who combines ingredients to turn spinach into a delicious gratin pudding that stirs rich emotions and nourishes at the same time. Never give up and trust that you will always be able to include foods in your child’s diet that allow him to be nourished in a healthy way. And best of all, create good habits for their future eating.

The post 6 foods to include in your child’s diet appeared first in research-school.

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