A complete healthy meal should contain sufficient amount of nutrients so that children should grow well and stay healthy. Children of different age group needs different amount of nutrients as they depend upon their age and physical activity level. Healthy food shouldn’t contain high level of sugar and fats as they check the healthy growth and weight of children.
Some of the healthy foods that children needs for their proper growth are as follows:-
Fruits & Vegetables: Fruits & vegetables contain high amount of fibers, vitamins, water, minerals and phytochemicals which are necessary for proper cellular growth and in prevention of diseases. They also help in the reduction of kidney stones and loss of bones.
Whole grains: Whole grains are cereals which are not in refined form & contain germ, endosperm and bran e.g., wheat, oat, barley, maize etc. Consumption of whole grains on the regular basis may reduce the risks of diabetes,lowers the level of LDL & triglycerides, reduces hypertension, obesity and cardiovascular diseases.
Milk: Milk & dairy products have numerous health benefits. They contain calcium, magnesium, phosphorous, protein which all are important factors for proper bone development and growth, teeth maintenance. They also reduce high blood pressure in both adults as well as in children and lower the risks of cardiovascular diseases.
Nuts: Taking nuts on the daily basis as a part of diet can be beneficial for heart & reduces the cholesterol level. They have unsaturated fatty acids. E.g.; almonds, walnuts, hazelnuts etc.
Fish: Fish is rich in high level of proteins, omega-3 fatty acids, vitamin D, vitamin B2, calcium, phosphorous, zinc, iodine, magnesium & calcium. It is a like a superfood. Taking plenty of fish at daily basis as a part of diet helps to protect from various disorders like heart diseases, cancer, alzheimers, depression, arthritis, skin diseases etc.
Flaxseeds: It consists of all the healthy constituents like omega 3 fatty acids, lignans, fibers etc. It is helpful in reducing risk factors of many diseases such as diabetes, cancer, heart disorders etc.
Tofu: Tofu, also known as Bean Curd is derived from soy milk. It is an excellent source of proteins and amino acids, vitamin B1, copper, magnesium, manganese, calcium, phosphorous, zinc, iron, selenium etc. It protects from cancer and heart diseases.