A growing child needs all the nutrition he can get to become healthy and strong. Most growing kids also have a big appetite, which means that it’s your chance to introduce and prepare foods that will provide him with essential vitamins, minerals and other nutrients he need for proper growth.
Here are some of the best superfoods for the growing child:
Vitamin C is very crucial in the development of a child. Berries are loaded with Vitamin C as well as antioxidants and phytochemicals. These help boost the immune system and help protect healthy cells from damage. Berries are delicious as is, but you can add them to your kid’s cereal, pancakes, ice cream and even yogurt! Yum!
This is a no-brainer – as milk is the main source of nutrients for a child in their first few years of life. As they grow older, they would transition from breast milk or formula to cow’s milk. Cow’s milk is essential for building bones and muscles as it is an excellent source of calcium and phosphorous. Milk is best enjoyed by kids when served with cereal or cookies. You can also make delicious smoothies by mixing milk with fresh fruits!
It won’t be hard to convince your young one to eat peanut butter as it is one of children’s favorites! Peanut butter is an energy booster and is rich in monosaturated fats and protein. Just be sure to choose a brand with no added sugar, salt or palm oil as this has reduced nutritional quality. Make a peanut butter and jelly sandwich, spread on biscuits or crackers, use as a topping for waffles and ice cream or better yet, eat it straight out of the jar!
Meat and Fish
Both meat and fish are great sources of iron and protein which helps build muscle and bones, optimizes the function and development of the brain and strengthens the immune system. When it comes to meat, choose tender cuts or serve in small pieces or as burger patties. When it comes to fish, sardines, salmon and tuna are rich in omega-3 fatty acids which are good for brain, eye and nerve development.
Fresh Fruits and Vegetables
Fruits and vegetables are still the best source of essential nutrients for growing children. These offer an array of vitamins, minerals and other nutrients that are vital for growth and development.
Incorporate these superfoods for a growing child and he’ll surely become strong, healthy and smart!